Sleep to Succeed
We all know what it is like to have a bad night’s sleep, and just how rubbish it makes us feel the next day. Problems with sleeping are common, especially for people your age. Not only are your sleep rhythms changing right now, but your brain is going through an important phase of growth. Add to this the potential of extra stress of looming exams or assessments, it is no surprise that many of you are experience problems with sleep; you are not the only one!
Why has my sleep pattern changed?
If you feel very tired on a morning, this may be because your biological sleep rhythms change during adolescence and are typically delayed by 2 hours (don’t worry this reverts in your 20’s). So, if those early morning starts give you a foggy feeling and it takes you a while to come round, that’s normal and ok! Right now, your brain is also going through an important period of growth and development, and this may also account for changes to your sleep cycles.
Having trouble getting to sleep, staying asleep, sleeping too much, and feeling sleepy during the day are all common problems reported by students your age. Whilst it is normal to experiences changes in your sleep pattern, a prolonged lack of sleep, insomnia or feeling tired all the time can be difficult to deal with and have a negative impact on your academic and personal life.
Reasons to prioritise sleep
- Boosts to the brain - Sleep promotes attention, memory, critical thought, creativity, and problem solving – all useful skills when you are a student at college. So, whether you are studying for an exam, or practising for your driving test, sleep can help you out!
- Sleep yourself happy - Have you ever noticed feeling irritable and emotional after a bad night’s sleep? Decisions may feel harder to make and solutions not as easy to find. This is because not only is sleep good for our brain, but it's also good for our emotional processing too. Stressful situations and emotional challenges become easier to deal with after a good night’s sleep.
- Sleep yourself fit - Getting a good night’s sleep is beneficial for physical health. Sleep allows the body to recover and regenerate from the day. It gives the body an opportunity to grow, helps to boost the immune system and regulates hormone release.
Why are you not sleeping?
If you are struggling to sleep it is important to consider why this might be. Perhaps your brain is having trouble switching off, or you find it hard to physically relax. Or maybe it is something to do with the environment you are in – too noisy, too cold, too hot? There are many reasons for not being able to sleep. Working out what is causing you the problem is the key to solving it. Below are some tips to try and get yourself back into good sleep habits. See what works for you.
Top Ten Tips for Sleeping Success!
- Room Temperature - Not too hot, not too cold, comfy Pj’s! Ensure your room is at a comfortable temperature and that it is an inviting and relaxing place to be, this can help you feel ready to snooze.
- Turn down the light - Our bodies are programmed to respond to light; too much light can tell our brain that it is time to wake up too early (especially in the summer). Consider wearing a sleep mask or investing in some blackout curtains. If you like to check your social media before bed, set your device to night mode, so that the light from the screen does not tell your brain that it is time to wake up.
- Sleep Apps - Try out a sleep app to help you drift off. Insight Timer is a free app, where you can access sleep stories and music. Over time your brain will associate the relaxing music/sleep story, and you can condition yourself to feel sleepy simply by playing the songs or listening to the first 5 mins of the sleep story.
- Journal - If your busy brain is keeping you up at night, keep a notepad by your bedside and write down any repeating thoughts or feelings in your head before you sleep. For some people, the act of writing thoughts down gets them out of your head and onto paper instead, allowing you to switch off for the day.
- Five minute body scan - If you are feeling restless or tense before bed, try doing a relaxing body scan. Start by clenching your face, then relaxing it as you take a long breath out. Then tense the muscles in your shoulders and relax them as you take a long breath out…Work your way through the body until you are at the toes. There are some great YouTube videos that guide you through this.
- Re-set - If you have woken up in the night and cannot get back to sleep, give yourself a re-set. Rather than tossing and turning in bed willing yourself to go back to sleep, get up and re start your bedtime routine again.
- Routine - Stick to a sleep routine. I know that this might not be possible all the time but our bodies like and remember routines. Therefore, going to bed at the same time and getting up at the same time creates an expectation for our brains and our bodies to respond with feeling sleepy or awake at the appropriate time.
- Avoid caffeine -This one is obvious, but it is worth saying. Caffeine causes the release of chemicals in our brain that make us feel alert and energetic. It is important to avoid caffeinated products (energy drinks, tea, coffee, fizzy drinks…) a few hours before bedtime.
- Talk to someone - If there is something specific on your mind that is causing you to worry and not sleep, you could try talking to someone you trust about it. You could start the conversation “I am worried about____________and it is affecting my sleep a lot.” You might find that sharing the worry, feels like a weight off your mind and sleep comes easier afterwards.
- Get some help - Below are links to some organisations that offer help especially for young people who are struggling with sleep problems. Please do not suffer alone. If you have tried some of the suggestions here and are still struggling, reach out and ask for help.
