6 Tips on Getting a Better Night’s Rest (Especially for Those Studying Late!)
on 29-01-202110:05 AM - last edited on 29-01-202112:28 PM by Milkbox
1. More Light During The Day!
Your body has a natural time-keeping clock known as yourcircadian rhythm which affects your brain, body, and hormones! It helps you stay awake and tells your body when it’s time to hit the bed. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy, which improves daytime energy as well as sleep quality and duration! So go ahead, turn the lights on, draw the curtains and soak up as much sun as you can!
2. No More Blue Light at Night!
Although exposure to light during the day is beneficial, light exposure at night has the opposite effect! Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which helps you relax and get deep sleep.
Blue light- which electronic devices emit in large amounts, affects this greatly. However, there are several popular methods you can use to reduce nighttime blue light exposure. These include wearing glasses with lenses that block blue light, and turning on the “Night Mode” feature available on smartphones and laptops!
3. Practice At-Home Exercises!
Exercise is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia, which is a disorder that causes people to lose sleep. Although daily exercise is important for a good night’s sleep, performing it too late in the day may increases your alertness and adrenaline which inhibits your body’s ability to zen-out at bedtime.
4. Cutting Down on Caffeine
Most of us need the boost of energy that comes from caffeinated drinks. It enhances our focus, energy and performance levels! However when consumed late in the day, caffeine could stimulate your nervous system and may prevent your body from naturally relaxing at bed time.
Caffeine levels stay elevated in your blood for up to 6–8 hours, so drinking moderate amounts earlier during the day would be recommended, especially if you’re sensitive to caffeine or have trouble sleeping.
5. Pick & Mix Your Late Night Snacks!
Eating that late-night snack may play a huge role. Here are a few snacks and drinks you could consume to get better rest as they are a better source of melatonin: almonds, walnuts, kiwis, chamomile tea, and a warm glass of milk! It’s best to consume them 2-3 hours before you sleep!
6. Schedule Your Sleep!
Being consistent with your sleep schedule could help with sleep quality. One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep, whereas other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin. If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After a few weeks, you may not even need an alarm anymore!
And the best way to stay on schedule is to be consistent with your learning hours. Don’t succumb to last-minute-studying-into-the-wee-hours-of-the-morning type of trap, stay on top of your game with smooth internet for all your revision needs. You heard us! Take it from us- there’s nothing better than having great Internet connectivity for your study sessions. Check out our special SPM and STPM Prepaid offer. Enjoy 15GB data valid for 30 days for only RM20! To learn more, click here!