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Sleep

Many people have trouble not only with falling asleep, but with staying asleep. Overall, the optimal amount of sleep for adults is about seven hours per night (you can read about it here). However, the TK sleep study has found that almost a quarter of German adults (24%) sleep less than six hours per night. Sleep deficits not only lead to reduced performance during the day, but can also have long-term adverse health effects. However, it is important to note that it is quite normal to wake up at night (about 30 times). Most times, however, we’re not aware of it. Thus, you do not suffer directly from sleep disorders if you are awake at night from time to time. We have collected a few tips to help you to improve your sleep patterns:

1. Take advantage of the current situation. Your ability to go out at night is limited. Use this opportunity to optimize your sleep rhythm and see if you notice any changes in the quality of your sleep. Try to maintain a bedtime as often as possible by going to bed and getting up at about the same time for a few weeks.

2. Exercise during the day, preferably in the fresh air. Try not to do strenuous activities too close to bedtime, but at least three hours before.

3. Try to keep your sleeping space quiet. If your bed has been squeaking for months, use the excess time at home to repair. Earplugs may also help if you live on a noisy street or near railroad tracks.

4. You sleep best when the temperature in your room is between 16 & 18 degrees Celsius.

5. Try to avoid stimulants (energy drinks, coffee, black tea). Above all, you should avoid them in the evening hours.

6. It can be easier for you to fall asleep if you have not eaten a lot of food before bed. Your gastrointestinal tract will then have to work less and your body can relax more easily.     

7.  Certain sleep rituals can help you prepare your body for rest, making it easier for you to doze off. For example, you might drink a herbal tea before going to the bathroom and writing down what you’re grateful for. Your body will understand this after a while as a signal that now is the time to relax. You can also try out certain breathing techniques, such as the 4-7-8 - breathing technique (video in german).

8. As a student, you may sometimes spend a lot of time in bed during the day. Nevertheless, try to only sleep in your bed, if possible. For example, you can work at your desk or take a walk while using the phone. After a while your body will associate the bed with rest and it will be easier to fall asleep.

9. If you cannot sleep, try to leave your bed and do something else. For example, you can read a book, do crossword puzzles or paint. It is important that the activity has a relaxing character.

10. Especially if you have slept very badly at night, it is difficult to skip your afternoon nap. However, try to sleep only at night and not during the day. The aim is that you will be so tired in the evening that no thoughts can keep you awake. If you cannot do without a nap, try to keep it as short as possible. It can be helpful not to lie down, but to lay your head on the table. A study shows that a 10-minute nap has more positive effects than a 20- or 30-minute nap.

11. Try not to drink alcohol, especially as an aid to falling asleep. Although alcohol can help you fall asleep, it has a strong negative effect on the quality of your sleep. Alternatively, drink a sleeping tea, even if that sounds less cool!

12. You should also avoid nicotine if possible, as studies have shown that nicotine has a negative effect on the quality of your sleep.

We hope these tips help you. Sleep well! 

7.  Certain sleep rituals can help you prepare your body for sleep and thus make it easier for you to fall asleep. For example, your ritual might be to drink a herbal tea, then go to the bathroom and turn off the lights everywhere and write down what you are grateful for. Your body will understand this after a while as a signal that now is the time to go down and relax. You can also try out certain breathing techniques and use them as a ritual, for example the 4-7-8 - breathing (video in german).

8. As a student you sometimes spend a lot of time in bed during the day, because you often have only one room available. Nevertheless, try not to stay in bed all day, but only to sleep in it if possible. For example, you can work at your desk or take a walk while using the phone. After a while your body will associate the bed with sleep and it will be easier to fall asleep.

9. If you cannot sleep, try to leave your bed and do something else. For example, you can read a book, do crossword puzzles or paint. It is important that the activity has a relaxing character.

10. Especially if you have slept very badly at night, it is difficult to skip your afternoon nap. However, try to sleep only at night and not during the day. The aim is that you will be so tired in the evening that no thoughts can keep you awake. If you cannot do without your nap, try to keep it as short as possible. It can be helpful not to lie down, but to lay your head on the table. A study shows that a 10-minute nap has more positive effects than a 20- or 30-minute nap.

11. Try not to drink alcohol, especially as an aid to falling asleep. Although alcohol can help you fall asleep, it has a strong negative effect on the quality of your sleep. Alternatively, drink a sleeping tea, even if that sounds less cool ;)

12. You should also avoid nicotine if possible, as studies have shown that nicotine also has a negative effect on the quality of sleep.

Have fun trying it out and we hope the tips will help you. Sleep well!  

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