School is about over and it is time again for FINALS, studying, and most importantly SLEEPING. So be prepared this year for finals and read these tips below on how to sleep smart and study smarter!
|Develop a bedtime routine and schedule|
Creating a routine that allows you to relax and unwind this helps ease the mind and stop those restless nights of sleep caused by the mind wandering.
|Avoid caffeine||Avoid drinking any caffeine close to bedtime as it typically stays in your body for 6 hours. (e.g. coffee, tea, soft drinks, chocolate)|
|Cut off or cut down alcohol|
Alcohol affects your sleep pattern, it acts as a sedative at first, but then a few hours later your blood alcohol level drops down, causing you to wake up again.
|Exercise||Exercise can be a great way to help stimulate better sleep. Try to avoid working out two or three hours before going to bed.|
|Set your body clock||Get up around the same time especially on those mornings when you go to bed a little later helps keep your body cycle on rhythm.|
|Change Locations||Moving locations daily helps the brain retain more information by creating more external cues that allow the brain to refer back to.|
|Move around||Small burst of exercise help improve your ability to remember information you just learned.|
|Space out||Study everything at once over the course of a few days, this creates better retention rates which allows you time to forget information and then relearn it again.|
|Sleep||Sleeping for roughly 90 minutes after new information is learned helps to merge the information in your long-term memory.|
|Separate||Separate yourself from social media and other distractions. Distractions such as Facebook, music, and IM take up approximately 40 minutes of every 60 minutes spent during “study time.”|
Source:Sleep Foundation; WebMD Magazine