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By on January 4, 2018 in Academic Life

Photo by Annie Spratt on Unsplash

One of the main concerns you have as a student is your GPA. After all, based on this number you could be accepted to higher-learning institutions, and it is the number that will decide the next step in your career. So don’t treat this lightly!

We all know there are times when it’s difficult to be a good student. Maybe you feel you have no energy left or you simply can’t focus on the task at hand. This is normal when you’re stressed and very busy, but if the situation persists for more than a few days, you should analyze your sleeping habits.

According to recent studies, the process of learning and even memory are in direct correlation with the quality and quantity of sleep. So, if you’ve been putting off sleep for more time to study, it’s best to reconsider your strategy.

How does Sleep Help?

Researchers found that sleep helps with focus and information retention. Did you ever notice that when you lose several hours of sleep it gets more difficult to focus? This is because the brain is in a sleep-deprived state and some neurons may misfire, leading to confusion, difficulty in problem-solving, and lack of focus. When this happens, it’s only logical that you won’t be able to learn.

Even more, studies have found that people who sleep after learning something new will perform a lot better once they wake up. According to science, sleep is essential for information retention – basically, when you sleep, the information is consolidated in your brain and it becomes a lot easier to access it.

How to Improve your Study through Sleep

No, I am not going to recommend that you sleep through all four years of college! Sleep is a fantastic weapon in any student’s quiver, but you must use it properly. Too much sleep can lead to a whole bunch of other problems, which is why it’s best to stick with the regular 7 to 8 hours per night schedule.

I also mentioned above that you need both the right quantity of sleep as the right quality. High-quality sleep is extremely helpful with information retention, but it can be difficult to get, especially in a dorm room. For this, I put together several tips and tricks to help you sleep better at college.

Air quality

The quality of the air in your dorm room is very important for both your health in general as well as your mental activity. So, make sure to open the window from time to time and allow the air from outside to come inside.

You can also get some plants or use purifiers, but remember that ventilation is extremely important. For a good night’s sleep, open the windows for 10 minutes just before you got to bed (even in the winter). The lower temperature will create the perfect atmosphere for sleep as soon as you get under the covers.

One important tip: when you really want to study but you feel sleepy, find a place with good ventilation and a low temperature. The cold will keep you awake and the fresh air will boost your learning by about 30%.

Bed quality

Dorm beds usually come with a mattress, but I strongly recommend changing it with one you have personally bought. The dorm-supplied mattress was most likely used by someone else before you, and it’s not designed according to your needs.

Try Mattress teaches us that you should get a mattress that will accommodate your sleeping habits. A memory foam mattress tends to be best for people who sleep on their side, while an innerspring is best for people sleeping on their backs. Overall, a mattress is very important and you shouldn’t be happy with the one you get by default.

This article was contributed by guest author Michael.

By on October 20, 2017 in Academic Life, Housing

Photo by Christopher Jolly on Unsplash

You’re finally going to college, and your school is far away from home. The thought of living independently, away from your parents, excites you. But while it is indeed exciting, there are some challenges you’ll need to deal with along the way when embarking on your journey to college life.

There will be a new culture to adapt to, and a new bunch of people to meet. Accompanying this mix of excitement and worry is the inevitable pain of dorm living – learning to share space with strangers and give up your most precious privacy. And with your family far from you, you may feel homesick and lonely.

As a result, you may have sleepless nights that could have an adverse impact on your academic performance. In fact, various studies point to lack of sleep as one of the leading causes of a student’s faring poorly in school.

Without sufficient sleep, your learning ability, memory, and concentration drop to a low. Getting quality sleep should be a top priority for all students, especially those living in dorms. Here are eight must-haves to bring to your dorm that should help you sleep better.

Lightweight Bedding Sets

Cramped dorms are usually hot. Covering yourself in thick and heavy blankets is an awful idea to start your dorm life. You may also ditch the idea of using bed sheets, blankets, and pillow cases made of synthetic materials because they trap body heat and cause you discomfort when you are sleeping.

Ideal beds and bedding sets to have in your dorm room, which you can get from reputable sites such as Focus on Furniture, are lightweight and made of breathable materials such as cotton, linen, or wool because they don’t trap body heat and can give you a good night’s sleep easily.

Comfortable Pillows

When choosing pillows, you must choose those that can provide you with the ultimate comfort. Make sure your pillow can comfortably support your head, neck, and shoulders, so you will feel energized and ready when you go to school the next day.

For pillows, there are three different thicknesses to consider – plush, mid-plush, and firm. You can choose the thickness of your preference. There are also memory foam pillows that can provide ample support by molding to the shape of your head.

Cozy Mattress Toppers

Most dorms already have mattresses, so bringing one of your own in your temporary abode may not be a suitable idea. But if you find the mattress in your dorm room to be inferior or too stiff, you can add a layer of comfort by laying a mattress topper on top of it.

A mattress topper can add a significant layer of cushioning and support for your body that can contribute to a better sleep.

Mattress toppers nowadays come in a variety of materials, densities, and thicknesses for you to be able to find your ideal level of comfort and softness. For example, if you want extra support for your back and limbs, latex and memory foam mattress toppers are excellent options.

Electric Fan

According to studies, the suggested room temperature when sleeping is between 60 to 67 degrees. Our body temperature decreases when we try to snooze and these room temperatures can help facilitate sleep.

Although most dorms nowadays have a ceiling fan or air-conditioner in every room, bringing your desk fan or stand fan is still advisable for practical purposes. For one, using an electric fan keeps your room well-ventilated, and secondly, it will create white noise to muffle the sound of vehicles outside and any other unwelcome noises.

Blackout Curtains or Blinds

Harsh light can ruin your sleep by repressing the production of melatonin – the hormone responsible for preparing your body to sleep.

For an optimal sleep, drape your room with blackout curtains or blinds to prevent street lights from getting in through your windows.

Eye Mask

Wearing an eye mask to bed is a prudent option if you want to get better sleep, especially when you have a roommate who likes to keep the lights on late.

For optimum comfort, choose an eye mask that is lightweight, fits comfortably around your nose, is made of breathable cotton, and one that blocks light totally, so you will get your much-needed sleep.

Ear Plugs

Unnecessary sounds and loud noises can hinder us from having our desired sleep. Studies have shown that for a room to be an ideal environment for sleeping it should have less than the standard 30 decibels of sound.

If you go past that point, your mind gets disturbed, which will prevent you from sleeping. Hence, to fight unnecessary noises, consider wearing earplugs made of soft foam to shut out unwanted sounds from your roommate’s snore or loud music.

Air-Purifying Plants

It is certainly difficult to sleep when air pollutants such as mold, pollen, and bacteria pervade your room space. If you want a solution to this problem, consider bringing some air-cleaning houseplants to your room.

Air-purifying plants such as aloe vera and Chinese evergreen absorb air pollutants which cause coughing and sneezing. They are also easy to care for because they can grow in low light and don’t need a lot of watering.

Takeaway

It is important that you prepare yourself before going to college. Remember, your dorm will be a far different environment from the one you live in with your parents. It is essential that you learn these must-haves to bring to your dorm if you want to get a quality sleep!

This article was contributed by guest author Janis Walker.