is crucial not just for physical and mental well-being, but for the
consolidation of learning, and to ensure you perform in all your
endeavours in peak condition. The absolute last resort should be to
sacrifice sleep time in order to get things done.
much sleep is right for you? This is tricky as everyone is different.
Some lucky people need only 6 hours a night, most people need about 8
hours and some
people need 10 hours!
Two ways to tell if you are getting enough sleep:
quickly do you fall asleep at night? If you fall asleep instantly that
can be a sign you are not getting enough sleep, it should take 10-15
minutes to fall
do you feel when you wake up in the morning? If you feel tired and
sluggish then that can also be a sign that you need to get to bed
IMPROVING THE QUALITY OF YOUR SLEEP:
- Avoid caffeine (cola drinks, coffee, energy drinks, chocolate) after dinner or even better, no later than 4pm.
as much as you can at night to minimise what you have to do in the
morning (e.g. organise your clothes for the next day, pack your bag).
and have a half hour to an hour before you go to bed without computers,
TV, phone or any electronic devices or homework or chatting to friends.
If you can’t do that, at least put the devices
on night mode or turn the brightness down.
up a relaxing ‘wind-down’ routine for before you go to bed. Do this
same routine every night (e.g. warm shower, reading, listening to quiet
music) so your brain associates these activities with
bed time and sleep.
drop in body temperature near bedtime triggers the sense that is time
to go to sleep. So after a warm bath or hot shower, cool yourself down.
It is also better at night to be cool rather than
- Keep your room as dark and as quiet as possible at night.
you lie in bed, start at your feet and mentally imagine relaxing each
muscle as you slowly work your way up the body. Most people do not make
it up to their head before they fall asleep!
the morning open the curtains wide or go out into the sun and get lots
of light to help wake your brain. Being exposed to lots of natural light
during the day will also help the body produce
the melatonin at the right time for a good sleep cycle.
- A healthy breakfast will help to kick-start your body clock for the day.
Students can access the Study Skills Online via QACI Virtual Library on Blackboard.
Login Details are provided with the link. See the QACI Libarian for more information.