A typical college student’s life is characterized by several unhealthy practices: all-nighters, instant food, and weekly partying. From these, lack of sleep is perhaps the most common concern of many students.
If you lack sleep both in quantity and quality, you have to do something about it. But, before you consider medication, employ the help of the following natural sleep remedies. Be warned, however, that you need to have discipline to be successful.
Water before bedtime
Drinking at least 2 glasses of water a few hours before bedtime aids quality sleep. This is because water rejuvenates your body and it does this best on your sleep. Having enough amount of water in your body as you retire for the night helps you achieve tranquil sleep.
Certain seafood and carbohydrate-rich food
Certain seafood such as crab, shrimp, tuna and poultry are rich in the substance called tryptophan. As a sleep aid, tryptophan works with carbohydrates for faster production of sleep chemicals called serotonin and melatonin. So for dinner, pair a piece of chicken or tuna with rice or bread for a sleepy night ahead.
Lettuce, arugula & sun-dried tomatoes
Sounds like a healthy dinner appetizer! Arugula, kale, and sun-dried tomatoes are high in calcium and like carbohydrates, it aids tryptophan in boosting serotonin levels. So this means dairy products will also work. Lettuce, likewise, contains sleep-enhancing substance. Add tryptophan-rich walnuts and cheese cubes to make your green salad even more supportive of good sleep.
Make sure your sleeping quarters promote sleep as well. If you’re sharing a dorm room with another student, it is best to talk about some house rules, especially if you find it difficult to fall asleep. Agree on some things like what to do when one goes home late or when one needs to pull an all-nighter. You can also talk about putting your mobile phones on silent mode maybe after 11 o’clock or playing only soft, sleep-inducing music at night.
Lavender is known to promote sleep and help relieve anxiety. Drink a cup few hours before you sleep. If you’re looking for something to pair your evening tea with, choose carbohydrate-rich pretzels. A few pieces will give serotonin in your brain enough boost to help you fall asleep faster.
While lavender works as a delicious, sleep-inducing tea, it also works for aromatherapy. Aside from lavender, you can also use chamomile and jasmine for aromatherapy. However, make sure you burn oil away from your sheets or books. A safer option would be drops of oil. Put some on your pillow if you’re serious about getting the sleep you need.
Corn chips as snack
Stacking up your pantry with snacks? Skip junk foods and get organic corn chips instead. Corn chips, bread, and rice are among the many carbohydrate-rich foods that easily break down to speed up the production of serotonin.
If you want to make all these work effectively, include three more tips in your routine:
- Forget partying after an exam, especially if you need to make up for lost sleep hours.
- Confine your coffee cravings before lunch because your body metabolizes caffeine for more than 10 hours. If you think you cannot survive your classes without a booster, drink green or black tea instead. They have moderate amounts of caffeine.
- Finally, make sure that you have accomplished all your goals for the day so you won’t end up thinking about them when you retire for the night. An unfinished homework or exam you failed to study for could make you anxious. A bad dream about your exam might even rouse you from sleep.
Patiently try to make these natural sleep remedies a habit, not only for longer quality sleep, but also for a healthier lifestyle in college.