Sleep is an essential, often overlooked aspect of our physical and mental health. Acquiring adequate sleep can have tremendous health benefits including productivity and a boost in mood.

Students are all too familiar with the long academic days slipping into long nights. Given the importance of sleep in our daily lives, here are some strategies that can help optimize your sleep schedule and ensure beneficial sleep hygiene.

Create a sleep schedule

Creating a schedule for when you want to go to bed and wake up helps to normalize the sleeping process.

The repetition of routine allows your brain to get used to the amount of sleep it needs. Try to keep these times uniform across weekends and weekdays to maintain consistency and ensure you maximize your sleep.

Prioritize your sleep

It can be tempting to put off sleep to work, spend time on a hobby or even continuously scroll on social media apps. However, understanding the importance of sleep and making it a priority can provide some major benefits.

One way to prioritize sleep is to consistently follow through with your sleep schedule, including when you go to bed and wake up.

Naps

Everyone appreciates a good nap, however, you should take naps with caution as it can interrupt the REM schedule.

A tip is to avoid long naps in the late afternoon, as these disrupt the sleep cycle and prevent a consistent schedule from being formed. Short naps in the early afternoon are a great way to regain some energy for the day while not disrupting your sleep hygiene.

Electronics

While the innumerable screens we now have access to provide some level of relaxation, try to avoid looking at devices for at least 30 minutes before you go to bed.

Most devices emit blue light which prevents the creation of melatonin. Ways to limit the screen time is to read a book, meditate or stretch right before you get to bed to avoid absorbing extra blue light that can disrupt your sleep schedule.

Daytime activities

Exposure to sunlight and maintaining physical health through exercise are major facets of ensuring good sleep hygiene.

Being out in the sun helps our circadian rhythm — our bodies’ internal clock — to function properly which facilitates healthy sleep. Similarly, regular exercise helps to maintain decent sleep, among the endless other health benefits it provides.

In-bed activities

Using your bed for other activities during the day can severely impact your sleep hygiene. While it might seem fun to doom scroll for hours, this can create a connection between yourself and your bed that is not related to sleep, resulting in disruptions.

To avoid this, study at the library or watch TV in the living room. Any strategy that provides some separation between things not related to sleep from your bed can help improve sleep quality.

Have a comfortable bedroom

The location where you sleep is just as important in maintaining good sleep hygiene as the habits you practice and schedule you create.

Ensure you can fall asleep quickly by carefully selecting bedding, pillows and a mattress that meet your specific needs.

Temperature is another key factor in ensuring good sleep. Find a temperature that you find comfortable and make sure it is set to that at night.

Dulling your senses can also make the process of falling and staying asleep more efficient. Eye masks, headphones and fans help to drown out background stimuli that might interfere with one’s sleep. Furthermore, scents such as lavender can provide a relaxing effect as well.

Despite how easy it can be to put off sleep, it is an integral part of our physical and mental well being. These are just a few tips that can result in healthier and better sleep.