Tag Archives: sleep

The Secret To A Good Night’s Sleep

Filed under: College Life, Health & Fitness, Tips - Angelina
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Sylwia BaranBookRenter Blogger Biography

Sleep is important to our health and overall well-being, yet it’s something that college students never get enough! This is not surprising considering college students are constantly studying, under tremendous amounts of stress, over use electronics, and often have a poor diet. It’s time to stop that yawning and learn four tips to getting a good night’s sleep:

 

1. Limit Your Eating Before Bed

You may have heard that you shouldn’t eat too much before going to bed because you will gain weight, but did you also hear that it can also be the reason you’re having trouble falling asleep? Watch what you eat before you go to sleep. Stay away from red meat and fatty, sugary, and spicy foods before bed because they are harder to digest and will make it harder to fall asleep. Instead, keep to healthy, low-calorie snacks to satisfy any late night cravings.

 

2. Create A Bedtime Routine

Sometimes you just need to prepare your body and mind for sleep. About an hour before actually getting into bed, start to do things that relax you, like taking a warm shower, making sure your room is dark, or lighting a bedside candle. This way, when you finally go to sleep, both your body and mind are already relaxed, which will allow you to fall asleep quicker. Everyone is different, so find a routine that works for you.

 

3. Turn Off Electronic Distractions

When you’re lying in bed, it may seem like the perfect time to scroll through your Facebook news feed, look at new posts on Instagram, or even watch another TV show favorite on Netflix. You may find this relaxing, but electronic use before sleep actually stimulates your brain and makes it harder to fall asleep. Turn off your television, phone, tablet, and any other electronics in the room to get a better night’s rest.

 

4. Increase Melatonin

Melatonin is a naturally occurring hormone in our body that helps regulate our sleeping cycles. Melatonin levels often change depending on the season, which can change your sleeping habits. It is also available as a dietary supplement for those who may having issues falling or staying asleep. Talk to your doctor before considering any new dietary regimens.

 

College can be filled with pulling all-nighters, early morning classes, and not the best habits before sleep. However, if anyone knows the importance of a good night’s sleep, it is a college student. Try these suggestions to get a better night of rest and share with us what works for you in a comment below.

 

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The Power Of A Nap

Filed under: College Life, Health & Fitness - Angelina
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Loni Gibson Blogger Biography

 

 

 

 

With classes in full swing, you may be finding it a bit difficult to get a good night’s sleep. Don’t feel guilty about a power nap before you start studying, there are many benefits associated with sneaking in a decent nap before class or starting homework.

1. Memory

Napping improves your working memory associated with completing complex tasks where you actually need to pay attention. While you are sleeping, your memories are moved to the neocortex and become stored as long-term memories.

2. Perception

Naps improve your sensory perception, meaning when you wake up your walls are brighter, your Chipotle smells better, and your Dr. Pepper is that much more refreshing. Napping also loosens and refreshes your web of ideas and helps fuse everything together. Think of it like re-fragmenting your computer; this is what sleeping does to your brain.

3. Health

Sleep deprivation increases the stress hormone, cortisol. Too much cortisol weakens your muscular and immune system, increases glucose intolerance, adds abdominal fat, and decreases levels of growth hormones and testosterone in your body.

4. Normal Functioning

Piling homework on with no sleep actually decreases your productivity. Sleep is required for normal daily functioning, especially for the life of a busy college student. So do yourself a favor and take a quick nap every now and then. You won’t regret it.

Anyone sleepy yet?

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Snooze or Lose!

Filed under: College Life, Health & Fitness, Tips - Angelina
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Blogger Biography

 

 

 

 

As a college student, a lot of our nights are spent staying up late studying, finishing a paper, going out to the bars, or trying to find some time to ourselves to finally relax. It is quite rare for any student to go to bed early and sleep in to a sufficient time. A lot of students (even after staying up late the night before) wake up early to do last minute studying, early morning work-outs, or go to class. Between going to bed late and waking up early, the quality of our sleep is significantly declining.

The Facts

College students are supposed to sleep on average between 7-9 hours per night. However, the real average comes to less than 6.9 hours per night. Sleep is a time to put our body and mind to rest. The typical university life requires sleep time for the body to refuel and for the brain to refresh and improve learning and memory, yet sleep time keeps decreasing.

Impact

Sleep deprivation has a major impact on your body, mind, and studies.

  • Decreased Immunity
  • Mood Swings / Bad Mood
  • Decreased Flexibility and Strength
  • Weight Gain
  • Impaired Attention Span
  • Memory Deficiency
  • Poor Academic Performance

Better Habits

Get yourself into a better sleeping habit to avoid sleep deprivation. Here are some tips:

  • Bed Time Ritual – Do certain tasks right before sleep to let the body know it’s time to wind down and prepare for bed (ex. Brush your teeth, wash your face, relax). Also, go to bed at the same time each night and wake up at the same time each morning.
  • Relax – Calm anxiety and daily stress away by making time for yourself. Include this in with your ritual (ex. Read a book, listen to relaxing music, take a bath).
  • Light Snack – Eat something small (ex. Yogurt, Granola Bar, Mixed Nuts).
  • Avoid Naps – This will prohibit you from sleeping later and ruin your routine!
  • No Stress Zone – The bed is not a place for thinking, worrying, or making to-do lists. Try to get this all out BEFORE you hop into bed.

Our whole day depends on proper sleep, so it is time to stop neglecting an important part of our daily schedule! Sleep right – sleep tight!

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The Snooze Button: Friend or Foe?

Filed under: College Life - BookRenter Team
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By BookRenter Andy

By the grey sky morning

The snooze button is an interesting creature. Like the Siren temptresses of Greek Mythology, the snooze button is an inviting provocation of sweet release; if you push it, you might plunge right back into your comforting dream for ten more minutes. If you don’t, you’re probably an impenetrable rock of a person. Or you’re tied down to the bed. (Maybe both?)

As we are still in the throws of acclimating to the post Daylight Savings shift in sleep patterns, we figured it was time to delve a little deeper into the snooze button. So we asked our Facebook fans and came up with some shocking results. {EN: Ok, we weren’t really shocked.  If people didn’t use the good old snooze button, clocks would stop having them. Right? Anywho, back to the matter at hand.}

83% of responders hit the snooze button, and 34% of responders hit the snooze button 4 times or more. We are a weak, sleepy bunch, us humans.  So I ask you, reader: is this a sign that our beloved college students are not getting the necessary ZZZ’s, or are they gluttons of sleep?

Whether or not you’re smacking the snooze button each morning, you can’t argue the importance of getting enough sleep.  Lack of sleep can have some serious effects on not only your mind, but also your body and general well-being. Take a look at some recent articles from the New York Times:

Less Sleep Linked With More Eating

Learning While You Dream

Getting Sick From Lack of Sleep

Napping to Boost Brain Power

Forget the old mantra, “You Snooze You Lose” – sleep is too important. I say let everyone hit the snooze button: “Snooze and Cruise”! You could also just try getting to bed earlier, but that’s a discussion for a different day…

By the way, here’s a well-referenced Facebook response:

“I saw a shirt depicting a person hitting the snooze button that said “keep the dream alive” – LOVE it! I have to hit the snooze at least once – preferably twice ;)” – Barbra

I, for one, refuse to believe that the snooze button is for losers, even though the Internet is full of people trying to convince you otherwise. Like Barbra said, the snooze is for DREAMERS, not losers.

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