IF you’re fighting to stay awake in class because you were tossing and turning in bed the night before, you’re not alone. Students from Trinity College Foundation Studies Gloria Yu, Natalie Cheah and Spencer Niu offer some tips for battling insomnia.
Insomnia can be caused by a variety of factors, and quite often, stress is to blame, especially for students who have to deal with constant deadlines for assignments and exams.
We spoke to 50 students studying at Trinity College Foundation Studies on their sleep habits and bring you the top five tips for getting a good night’s sleep.
Everyone knows yoga can improve one’s physical strength and flexibility, reduce stress and regulate breathing, but did you know it can help with insomnia? Many students have found doing yoga before bed has helped to relax the body and calm the mind. “Yoga is a peaceful way to end a long, hectic day of school,” says student Eve, from China.
Drink a cup of tea
Many students find drinking a cup of tea a soothing bedtime ritual that helps them unwind. May, from Malaysia finds drinking tea before bed gives her time to reflect on her day and helps her sleep better. This claim is backed up by professionals. Opt for non-caffeinated tea like Chamomile. Studies show that Chamomile tea has been particularly effective in aiding people in their insomnia. If you are not a fan of tea, try opting for a glass of warm milk instead.
Read a book
A good book has helped many students fall asleep. Some even say that reading before bed has induced interesting, vivid dreams! “Reading soothes me,” says Yi Ran from China. “I am able to leave my worries behind and immerse myself in another world.” Professionals have found that reading lowers stress levels, as it acts as a distraction from one’s problems. If all else fails, try reading your textbooks, they are guaranteed to put you to sleep within seconds.
Listen to music
This was a general recommendation across the board. Many students find listening to relaxing music has helped them to fall asleep. On students’ playlists include songs by Ed Sheeran and Adele. “Ed Sheeran’s voice is so soothing, it can put anyone to sleep,” says Mig Hui from Singapore. If music isn’t your thing, sounds of nature, such as rolling waves or falling rain, have can also be helpful in combating insomnia.
Put your phones away before going to sleep
This is a hard habit to break, but putting your phone away an hour before bed might be the best thing you could do for your sleep. According to the experts, using your phone before bed or in bed stimulates the mind, which is the opposite of relaxing! Meita from Indonesia says she used to spend hours on social media when she couldn’t fall asleep, but it only made the situation worse. Many other students have found putting their phones away extremely effective in curing their insomnia.
This story was produced by Media and Communication students at Trinity College Foundation Studies as part of Meld’s community newsroom collaboration. Education institutions, student clubs/societies and community groups interested in being involved can get in touch with us via firstname.lastname@example.org.