topic How to get a better sleep schedule (as a uni student)? in Young people

How to get a better sleep schedule (as a uni student)?

sbella02 — Wed, 27 Apr 2022 13:48:44 GMT

Hey all,

I'm genuinely curious, as somebody who has long struggled with sleep deprivation. For uni students who go to bed early specifically, what is your secret? Is there a foolproof way to consistently go to bed early AND manage to fit all other commitments/activities/study into your day?

I just cannot seem to get to sleep before 12 these days, and it affects me in more ways than one. I struggle to wake up early, I'm constantly tired, and it may or may not be affecting my mood, but that's difficult to assess really.

I'm in awe of people who have a consistent 9pm, 10pm, 11pm bedtime. How? It seems so unachievable to me.

Are there any amazing methods that people use that seem to work every time? Is it meditation, setting alarms, having others remind you? Keen to hear people's experiences.

People who aren't uni students, you're definitely welcome to reply as well, I'm just specifically interested to hear the perspectives of people with whom I share similar schedules/study commitments.

SB 🙂

How to get a better sleep schedule (as a uni student)?

geoff — Wed, 27 Apr 2022 14:28:49 GMT

Hello SB, if your routine is unstable, then you need to establish it, only allow yourself to go out Friday, Saturday night/day and Sunday during the day, the other week night nights, try and establish a regular schedule where you can sit in front of the TV an hour before bed, but you will need to tell your friends that only for an exceptional reason can you go out during the week, alternatively it may be the other way around, but stick to a regular pattern.

Best wishes.

Geoff.

How to get a better sleep schedule (as a uni student)?

Beeee — Fri, 29 Apr 2022 03:08:10 GMT

Hi sbella02,

Fellow uni student here!

I usually go to bed around 11pm and wake up around 9am which is not very early, but I do feel like my sleep schedule is always consistent. I understand how difficult it is to fit all your commitments into a day. I like to stay organised, which I think helps me balance all my commitments. I live by my planner, sometimes even planning every hour of my day and plan for everything including work, uni, errands, socialising.

I think good sleep habits are also important to make sure the sleep you do get is quality sleep. Changing your sheets every week, no screens an hour before bed, no caffeine in the afternoon. These are some things you might try.

Lastly, I would just add, if you feel like you have too many commitments, maybe see where you can reduce your workload.

Hope this helps,

Beeee

How to get a better sleep schedule (as a uni student)?

Banksy92 — Fri, 29 Apr 2022 07:29:24 GMT

Hey sbella02,

While not everyone is built for the same sleep cycle (some people just function better later in the evenings) there are definitely key steps that can help rejig your routine and help get you to bed earlier.

My tips are:

- Getting enough sunlight during the day, this helps the body regulate sleep

- Having a night time routine, for me it's a warm shower and read a book in bed so i'm not on my phone past 10pm.

- Trying not to let yourself sleep in - so committing to a wake up/get up time (maybe like 8am?) so that you're tired earlier

- Sometimes magnesium can be a great sleep aid while you're reestablishing your routine as well.

And obviously the other stuff like getting exercise in during the day and no caffeine after midday.

Remember, if you have a good routine, you don't have to feel super sleepy to go to bed. Just build a habit of getting to bed and reading (or maybe listening to a sleep track?) so your body starts to learn this is your time to wind down.

How to get a better sleep schedule (as a uni student)?

sbella02 — Tue, 03 May 2022 15:40:58 GMT

Geoff,

Thank you for your response. It's not necessarily that my routine is unstable - it's stable, just in the wrong place. I would love to go to bed and wake up earlier, that's the ultimate goal. I also wish I could blame my sleep schedule on my friends, but it's more so my own self keeping me from changing my sleeping habits. I do like the idea of only staying out late under exceptional circumstances, like once a week.

How to get a better sleep schedule (as a uni student)?

sbella02 — Tue, 03 May 2022 15:43:08 GMT

Beeee,

Thank you for your reply! I also have a planner, and I do wish I used it more. 11pm - 9am sounds like a dream.

Good suggestions. I don't tend to drink caffeine anyway which is a plus, but the screens before bed definitely speaks to me. I also love overcommitting myself, and I have no doubt that this is also taking a toll on my sleep schedule, because there just aren't enough hours in the day for me to get things done that I'd like to.

Thank you for your advice!

How to get a better sleep schedule (as a uni student)?

sbella02 — Tue, 03 May 2022 15:46:30 GMT

Bansky92,

Thank you for your reply also. It's funny you mention how we all have different sleep cycles that work best for us, one of my uni courses at the moment is looking at people who are more suited to mornings vs evenings. Chronotype, they call it.

I love the tip about sunlight during the day, it's good for regulating your circadian rhythm - also the point about exercise. I would absolutely love to read a book before bed, I used to be such an avid reader but just don't seem to have the time anymore.

Thank you for your suggestions!

How to get a better sleep schedule (as a uni student)?

That Other Guy — Tue, 03 May 2022 21:14:57 GMT

I am old, I'd pay a lot of money to have your knees 🙂 However, I've always struggled with sleep. You say you struggle to find time to read? I find that, as I work in IT and look at a screen all day, carving out 30 min in bed with no devices to read before I sleep really helps me. The other thing I have to do, which I doubt is an issue for you, is go to sleep at 10 and not 8:30, if I want to sleep 'through the night'. I find decent sleep does not come unless I plan for it. And obvs no caffiene in the evening, etc.

How to get a better sleep schedule (as a uni student)?

livi_mivi — Fri, 06 May 2022 06:32:34 GMT

Hey sbella02,

As a fellow uni student that struggles with overcommitment and sleep deprivation, here are a few things I found that have helped my sleep schedule,

1. Setting boundaries: I am all for having a fun night with friends/SO/family but I have discovered that I find it extremely awkward to end a catch up and often end up waiting until the other person is ready to end the catch-up (which makes for many late nights at times). I've found that being really clear from the start can help with that (e.g. Hey ____, I would love to catch up and hang out but I will need to be home by 10, does this work for you?)

2. Having a night routine - I am extremely consistent with my skincare every night before bed and it acts as a "sign off" for the end of the day. I also love changing into my pjs just before bed. It's like a little ritual that signals to my body that it's time to go to sleep and makes me fall asleep.

3. Creating a good sleep environment - like others have mentioned in this thread, a good sleep environment is so important! Although it might not be possible for some, I try my best to avoid spending too much time in my room on activities other than sleep (e.g. studying from bed, relaxing in bed). I also try to eliminate as much light as possible before bed (avoiding using tech, keeping my room dimly light after a certain time, sleeping in the dark).

4. Clearing my head - I've found that sometimes I have racing thoughts about what I need to do when I wake up in the morning, rethinking a situation that happened during the day or stressing that I might forget something that I need the next day. Whenever I have racing thoughts, I find it so hard to unwind and fall asleep. I try my best to clear my thoughts before bed by completing tasks that might make me feel more at ease (make a to-do list for the next day, pack a bag/prepare outfit/prepare food for the next day etc.). I also find that meditation/mindfulness has been really helpful for me. The Smiling Mind app has a great sleep series that I've found really helpful for settling myself when I'm laying down!

One thing I still haven't perfected is my morning routine but I've heard just how important and effective that is on motivating you to get up in the morning (which is SO hard hahah)

Best of luck with your course and your sleep 🙂

How to get a better sleep schedule (as a uni student)?

sbella02 — Tue, 10 May 2022 15:20:40 GMT

Livi_mivi,

My perfectionist brain craves nicely organised lists like yours, so thank you haha.

I used to have a bit of a night-time routine, but found that the routine itself was becoming inhibitory as I'd added so much to it that it became almost a chore rather than something that would help prepare me to sleep. Nonetheless, I like the idea of having tasks that you learn to associate with bedtime, thank you.

I love the thought of meditating before bed, but have never actually tried it at this time, or added it to my routine consistently at all, for that matter. I'll work on it 🙂

Morning routines are so difficult to perfect, I totally understand. I wish I had one too, and I very much romanticise the idea of being a morning person because it seems so exhilarating. Maybe we should start a separate thread for tips on creating a morning routine...

How to get a better sleep schedule (as a uni student)?

sbella02 — Tue, 10 May 2022 15:22:29 GMT

That Other Guy,

Thank you for your reply. 30 minutes without screens sounds absolutely blissful. Do you do this before you go to bed, and at the end of the 30 minutes you simply switch off your lights? Or do you do this earlier in the night?

Would love to try it out. Screen time is also a huge issue for me. I'm too embarrassed to even look at my phone usage per day, as I feel like I'll be horrified.

How to get a better sleep schedule (as a uni student)?

Denham123 — Tue, 28 Jun 2022 00:40:11 GMT

Hello,

im 40 and doing first year engineering. I love studying so that’s not a problem for me. I can sit hours on end and study without talking to anyone. But my problem is I can’t sleep. The thought of waking up early gives me so much anxiety, like it’s not even funny. I’m so scared to sleep. I do get nightmares at times, but I thought even at 40 nightmares I thought were a thing of the past.

my gp prescribed me sleeping pill so I take it at 6pm, so that I’d doze off by 7.30pm. But I get nightmares and so I’ll stay awake the entire night. And drink one cup of coffee to stay awake so that I can do my lab and quiz..

How to get a better sleep schedule (as a uni student)?

sbella02 — Tue, 28 Jun 2022 04:16:42 GMT

Hey Denham123,

I'm so sorry to hear about your nightmares and sleeping problems - the flow on effects from poor sleep can permeate every aspect of our lives, so I know how you feel. How long have your nightmares been going on for? If you don't mind sharing, what are they about? More real-life situations or fantastical?

It may be useful to come back to your GP about the problems you're having with sleeping. I've just been learning about the psychophysiology of sleep in one of my uni courses, and there are lots of different effective treatments and therapies out there for sleep problems, if the sleeping pills aren't necessarily working. You may even find it useful to have a chat to a health psychologist, which is what I'm planning to do about my own sleeping problems.

If it's any consolation, we're in this together. Feel free to chat some more with us about what you're feeling, I'd love to offer any advice or words of support that I can.

Take care, SB

How to get a better sleep schedule (as a uni student)?

Banksy92 — Wed, 29 Jun 2022 08:24:36 GMT

Hi Denha,123, sorry to hear you're struggling with anxiety around sleeping and bad dreams.

By the sounds of it you have already spoken to your doctor who prescribed you the sleeping medication, but may I suggest you wither get a second opinion or return to the same one to explore other options?

While I see the value in the prescription to help you short term, if you're having nightmares and anxiety you may benefit greatly by getting some mental health support. Perhaps through counselling or some form of sleep therapy?

Let us know how you go.

Re: How to get a better sleep schedule (as a uni student)?

livi_mivi — Thu, 21 Jul 2022 06:41:49 GMT

hahah! I'm glad the list helped you 😁

Yeah 100%, I can definitely understand where you are coming from with that one, I feel like I have the same feelings towards my morning routine! 😂

I also get extremely bored of routines quickly so I've found that when something becomes boring/chore-like, I switch it out for something else or just remove it entirely which has been super helpful! I also have like a mini version for nights where I don't have much time before bed or I just cannot be bothered and really wanna get to sleep.

I think the thread for morning routines is a great idea! Right?! The idea of being a morning person seems so nice but definitely far off, any tips would be helpful!

Re: How to get a better sleep schedule (as a uni student)?

ecomama — Thu, 21 Jul 2022 11:27:17 GMT

Hey sbella, I'm chiming in well into this thread but have most certainly been in your position earlier on in life and still have to do lots to get good sleep nowadays at times.
I attended Uni for 5 years, in 2 states. Nothing was online back in the day lol. My commute to Uni was 2.5 - 3 hours each way, with a full time schedule which was actually 5 days per week. Plus studying and working weekends.

Some things that help(ed) me: let's say it's 10pm you want sleep to begin...
~ getting up early - regardless of when you fell asleep the night before. Setting THIS pattern almost forces the sleep at night by resetting your body clock, Even on weekends, yep lol.
~ turning the lights down low 1-2 hours before you want to sleep ie 8-9pm,
~ eating dinner about 3h before you want to sleep ie 6-7pm,
~ if your study desk has to be in your bedroom, cover it with a restful patterned cloth to signal it's shut down time for you,

~ having a warm bath around 8pm always helps!

Nowadays there are sleep apps or YT clips to help induce sleep. They help me when I need them.

The first one is the clincher I reckon.

Other stuff helps like setting specific study times.
Having specific zones too. EG dining table to eat, desk to study. Bedroom to sleep, rest and relax.

Laying your clothes out the night before, having lunch for the next day packed on the fridge and packing your Uni bag the night before are good habits.

An awesome morning routine also helps. It relieves stress on the mornings. Having things to look forward to eating for brekky, time with your pets or being in the garden with a cuppa.

It's no mean feat getting through Uni. Congratulations on getting in!
It takes discipline to complete Uni. It takes discipline to rein in a sleep schedule that serves you.

Well done and good luck with your Course and life!
EM

Re: How to get a better sleep schedule (as a uni student)?

sbella02 — Fri, 22 Jul 2022 12:55:48 GMT

Livi_mivi,

Thank you for your response again!

I also get bored of things that become chore-like. If I find I'm getting bored of something, I take a break from it for a bit then come back to it when my motivation to do it has been restored. Me too, some nights I just wanna jump into bed and not think about doing routines.

Maybe we should create a thread for morning routines, I think it would be so interesting to get some insight into how others may start their day, or the routines of people who consider themselves "morning people".

Re: How to get a better sleep schedule (as a uni student)?

sbella02 — Fri, 22 Jul 2022 13:02:20 GMT

Ecomama,

A 2.5-3 hour commute sounds like the worst. On one hand though, I feel like I would feel pressured to do something productive during that time, like catch up on readings or write out part of an assignment.

I've been trying recently to get up earlier. Ironically, Saturday would be the day I woke up earliest during the uni semester as that's the only day I was working. I'm now working more since uni holidays have started, so my wake-up times have become closer to 7-9am in recent weeks, which is good.

I like the idea of turning the lights down to low a while before you go to bed, that would definitely help your brain adjust. I didn't even think about this before but the idea of having designated colours or patterns that signal bedtime is genius.

I like that, "it takes discipline to complete uni. It takes discipline to rein in a sleep schedule that serves you". That's very profound.

Thank you very much for all your advice, coming from somebody who's been through it before means a lot!