According to the national sleep foundation, college students need around seven to ten hours of sleep each night but over half get less than seven hours.
While it may be difficult to get a full eight hours of sleep, it improves cognitive ability, mood and general wellbeing.
Psychology major Perlene Keller says that while she averages only around six to seven hours of sleep each night, she tries to go to bed and wake up at consistent times.
Consistency helps enforce the body’s natural wake-sleep cycles and can help with those who may have trouble falling asleep.
Keller says the most important thing to consider is REM (rapid eye movement) cycles. These are natural sleep cycles that consist of different stages.
There are four main stages during these cycles during which brain activity varies. It is important to consider the length of each stage when it comes to feeling well-rested.
According to Keller, the deep sleep stage “is where you get your true restful sleep that heals your body.”
The rapid eye movement stage is where brain activity reaches its highest level and people are closest to being awake. A typical REM cycle is about an hour and 30 minutes.
“The hour and 30 minutes is going to make you feel way better versus two hours even though it’s more time sleeping- at that point just sleep for three hours,” Keller said.
A full sleep cycle of 90 minutes is ideal for a longer nap and can help with avoiding grogginess.
However, a short power nap of about 20 minutes can also be refreshing while avoiding the onset of deep sleep.
Try to turn off screens thirty minutes before going to sleep and avoid consuming nicotine or caffeine before bed. It can also be helpful to avoid consuming large meals right before bed.
Keller recommends using things like chamomile tea, lavender essential oils or lavender before bed instead.
Creating a comfortable environment is also important.
Keller recommends getting a silk pillowcase that will stay colder for longer and trying out a weighted blanket or foam mattress topper.
Students who can get by on less sleep than others may use other ways to feel refreshed.
“I don’t usually have a regular sleep schedule but on a good day I would say I get about three to four hours,” computer science major Selma Samet said. “I don’t think of sleep as a huge important thing in my life even though you do need sleep and your body needs rest.”
Samet said that doing relaxing things before bed like putting on music, taking a shower, or doing a face mask can help with getting a good night’s sleep.
According to Samet, one of the keys to sleeping well is to avoid stressful thoughts.
“When people go to sleep, they tend to overthink everything they did during the day, or they just start getting worried,” Samet said. “Don’t think about tomorrow, just be proud of what you accomplished that day.”
Releasing stress before bed can also be accomplished through activities like journaling, meditation, and yoga.
