Reduce Stress and Sleep Better with Wise Choices

Although a study reveals that 11% of college students get enough sleep, 33% or more report that poor sleep has a negative effect on their performance in class and on tests and contributes to stress in their lives. While it is likely impossible to get a good sleep every night while in college, there are ways to improve your chances to rest well. Ask yourself: When do I perform best on a test? When I am relaxed or … when I am hyped up?

It is fairly simple to sleep better. Here are two sets of pointers, what NOT TO DO and what TO DO to sleep blissfully. And did I mention that the body needs deep REM sleep to repair the brain?
What NOT to do:

1. Eat heavy or spicy food within 3 hours of going to bed. This is guaranteed to keep the body busy on digestion and not repairs.
2. Drink a caffeine or energy-boosting drink within 4 hours of bedtime.
3. Listen to fast, loud, energizing music within the hour before sleep time.
4. Omit any exercise, stretching, or walking that day.
5. Eat foods with sugar, flour, sweeteners, within four hours of going to bed.
6. Tolerate a messy room with clothes and food containers spread around.
7. Get frustrated about how much work you have to do and let it gnaw on you.
8. Have an angry conversation with friends or family.

What TO DO

1. If you are hungry and did not get a chance to eat, enjoy a handful of raw nuts and perhaps a glass of whole milk. Even a rye cracker and a slice of milk cheese can solve the hunger issue and not keep you awake.
2. Drink chamomile or passion flower tea to relax in the hour before you go to sleep. Add a bit of honey, if wanted.
3. Put on some mellow piano or instrumental guitar music, even a lullabye.
4. Take 10 minutes to do some stretches, especially leg stretches. Keep it simple as you try to stretch every muscle in the body.
5. Keep your room clean, especially your night stand. One study found that a messy area around the bed prevented deep sleep. Open the windows every day and air out your room. Clear all study materials from your bedside.
6. Wash your clothes regularly. Mold forms easily in sweaty clothing and gets into the nasal passages. The odor of dirty clothes makes it difficult for the body to relax.
7. Prepare for bed by turning off electronics and spending 5-10 minutes thinking pleasant, relaxing thoughts. Instead of worry about your report, think about blessings for those you love, the places you enjoy, even going so far as to ask for blessings for the people who made your clothes, designed the colors and patterns, harvested the cotton, planted and tended the seeds, watered the land. Worried about endangered species? Bless them as well. Find a worry creeping in? More blessing!
8. Be grateful for everything you accomplished that day, no matter how minor or major. Be grateful for all you will achieve on the morrow.
9. Every week, write a card (not an email) to someone who has made a positive difference in your life. Thank them. Mail the card. Is there someone who can be really annoying? Find five things to admire about that person. Make a list or…send a card to them as well.
10. If you happen to wake up during the night, catch yourself if you start worrying. Instead, think of more blessings or even the best vacations you have taken. Allow only relaxing thoughts.

When you have the time, track your hours and quality of sleep and how you perform afterward. Make good sleep a habit.