As I am currently writing this at 1 am, the battle with insomnia and establishing a regular sleep schedule is a struggle I know all too well. Sleepless nights stressing about looming deadlines, a late-night doom scroll, or a demanding pub trip, it can be hard as a university student to feel fully rested. So, what is the cause of insomnia for students — and more importantly, how can we fix this?
Why the eye bags?
One of the largest challenges of university life is its lack of routine. The dreaded 9am one day, a midday start the next, and frequent late nights make initiating a sleep routine near impossible. While freedom is exciting, this unstructured daily life results in shifting sleep cycles. Disrupting the body’s internal clock or circadian rhythm stops you from falling asleep and waking up at appropriate times.
Additionally — with the risk of sounding like my parents — it’s that phone. The excess of dopamine mixed with the emission of blue light from electronics makes it hard to settle in. They encourage mental stimulation and melatonin suppression, increasing the time it takes to fall asleep once your head has hit the pillow.
Understandably, caffeine is a lifeline for students during all-nighters, and the importance of coffee in maintaining social relations is overwhelming. However, inadequate sleep hygiene, such as caffeine and alcohol intake, noise levels, and a chaotic environment disrupts sleep sufficiency. Reduced sleep quality as a result could have negative long-term effects on academic success.
Catching up on sleep debt
For months I have tried reshaping my nightly routine to maximise sleep quality. Here is what I have found:
- Reading before bed.
It sounds obvious, but it’s easy to spend the last minutes of the day scrolling on TikTok or Instagram. Instead, I have been swapping phone time for a 15-30 minute reading session each night. Not only is reading so important for brain function, but the reduction of screen time aids a mental wind-down that is key for a solid night’s rest.
- Meditation.
Another pre-bedtime activity I have recently indulged in. Taking five minutes just before going to sleep to practise breathing exercises and stress reducing mindfulness ensures any subconscious anxieties or trains of thought are silenced.
- Making the most of natural light.
Particularly in the current winter months, the days are shorter and the sun is seen less throughout the day making vitamin D intake hard to come by. In the effort to absorb natural light, I have tried taking a 30-minute walk each day to manage stress, exercise, and breathe some fresh air. This has helped regulate my internal clock.
- Avoid studying in bed.
While we’re on the topic of bed rotting, stop studying in bed. This one has been hard, but the subconscious, psychological understanding that my bed is for sleeping has improved the time it takes to fall asleep.
Understandably, routines are different. But, I urge you to put your phone down and get some well deserved rest. Sleep tight.
Image by Teya Taylor for The Student