5 essential tips to improve your quality of sleep.(specially for students)

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In this modern era, we rely on technology for everything and sometimes it becomes a distraction for us and can fully destroy our habits. One of which is sleeping habits. Sleep is the most important thing when it comes to recovering your body. We often sleep late at night due to distractions from social media.

Irregular or sporadic sleep may often leave you feeling more tired upon waking up. Rather than being doomed to a night of tossing and turning.

Take charge of your daily sleeping schedule with these 5 essential tips:-

1. Maintain a schedule.

  • Whether you require 7 or 8 hours of sleep in a day, falling into a daily routine is the key to establishing a healthy circadian(normal) rhythm.
  • Ensure you sleep and rise at the same time for a few weeks until your natural body clock coincides with your sleep schedule. Such consistency mustn't be lost on weekends, since it could disrupt your sleep-wake cycle.

    • check out: Is it normal to cough while cleaning ears

    2. Use Light to your benefit.

  • It is essential to expose yourself to bright light through the daytime and minimize exposure to blue light in the evening. Natural light during the daytime is a great source of energy. However, exposure to blue light after dark is not conducive to your regime.
  • Abstaining from blue light which is emitted from the television, laptop, and smartphone, an hour prior to bedtime is the way to go.

    • 3. Stay away from wakeful stimulants. 



    • Whether you lean towards coffee, tobacco, cola, chocolates, or alcohol, incorporating such stimulants close to your bedtime will lead to a bad sleep cycle.
    • Ensure that there is a gap of 3 to 4 hours between your sleep time and consumption of such stimulants.
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    4. Incorporate a relaxing pre-sleep routine.


    • Light stretching, reading a book, a hot water shower, or performing breathing exercises before you retire every night can help induce sleep.
    • Such activities help the body to unwind and keep the secretion of cortisol(stress hormone) low.
    • Avoid bright lights in your room and restrict working late at night, since secretion of cortisol will keep you upbeat and alert, confusing circadian(natural) rhythm. 
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    5. Reduce sleeping during the day.


    • While a quick 15-20 minutes power nap can revitalize your energy levels; sleeping for as long as an hour or more will negatively impact your daily sleep cycle.
    • Scattered naps during the day can confuse your internal body clock, leading to a lack of sleep during the night. Several studies even point out that sleeping through the day doesn't really satiate (satisfy) the desire to sleep, but instead refuse it.
    • Your sleeping schedule plays a key role in establishing good health. Insufficient sleep can lead to a buffet of mental and physical problems to tackle.
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