With so many demands to balance from your studies to extracurricular activities and socialising with friends, it can constantly feel like you’re chasing time. Add work and family commitments and it’s a recipe for disaster in terms of sleep quality and quantity. Young adults aged 18-25 require around 7 to 9 hours of sleep while most adults need a minimum of seven hours. Yet with so many competing priorities, sacrificing sleep may feel like the only way to get everything done. One-off all nighters probably won’t have a major impact on your wellbeing and just leaves you with a bout of tiredness. But if this is a constant activity you have to resort to it can lead to long-term and detrimental effects on your physical and mental health and hence your success in university.

Signs of chronic sleep deprivation

If you’re constantly feeling easily irritable and throw temper tantrums you know its a clear sign to get some rest to lower your stress levels. Moreover, it can also affect your productivity as you become clouded by brain fog or face greater difficulty remembering or concentrating on things. Taking frequent power naps are also very useful and since long periods of work always call for a bit of rest time afterward you can set a timer and just doze off for 15 minutes or even just some shuteye and mind blocking will often do the trick.

Things to avoid for better sleep

1. Limit caffeine and alcohol intake in close proximity to bed time.
2. Avoid electronic screens (phone, laptop, tablet, desktop) and bright lights within an hour of bedtime, it inhibits the secretion of melatonin making it more difficult to fall asleep.
3. Engage in daily physical exercise, but avoid intense exercise within two hours of bedtime.
4. Don’t eat large meals just before bedtime.
5. Limit use of bed for daily activities other than sleep (e.g., TV, work, eating).

Things to do for better sleep

1. Allow yourself enough time to sleep and gradually set earlier bedtimes when attempting to adjust your sleep cycle.
2. Try to go to sleep and wake up at the same time everyday.
3. Expose yourself to natural morning sunlight to help wake up.
4. Keep your bedroom cool, dark, and quiet to help fall asleep, wear earplugs if you have noisy roommates or flat mates.
5. Establish a “wind-down” routine before bed, this can include taking a warm bath, meditating or reading something that is not cognitively taxing.
6. Stay ahead of assignments and deadlines to avoid the need for late night study sessions.
7. Leave a social event early and learn to say no to event invites and social outings if you have other priorities to focus on.