Sleep Well, Study Well: Tips for Healthy Sleep Habits

The Science of Sleep

 Most medics are aware that sleep plays a crucial role in cognitive function, memory, and overall academic performance. During sleep, the brain processes and stores information, improving retention and problem-solving skills. The recommended sleep duration for adults is seven to nine hours per night. Lack of quality sleep due to insufficient rest or frequent disturbances can negatively impact attention, decision-making, and learning, making it challenging to concentrate in class and perform well on exams. Yet despite this being a well-known fact, medics tend to have the poorest sleep quality due to several factors, including stress, the need to study for exams, and night shifts.

For those struggling to get quality sleep every night, here are some methods that might help overcome this issue.

Establishing a Sleep Routine

Having a consistent sleep schedule regulates the body's internal clock, leading to better quality sleep. Furthermore, establishing a routine can be beneficial as it makes it easier to follow compared to a lack of structure. By determining specific times for sleeping, individuals can allocate the rest of their time for other tasks, resulting in better time management.

• Set a Fixed Bedtime – Going to bed and waking up at the same time every day, even on weekends, helps maintain a consistent sleep cycle. While it may be tempting to sleep in on the weekend and stay up late, this common habit disrupts the sleep cycle and leads to Monday morning fatigue.

• Create a Wind-Down Routine – Engaging in relaxing activities like reading or stretching before bed can promote better sleep. A self-care routine, including showering, skincare, and brushing teeth, can also be a calming way to prepare for sleep.

• Limit Stimulants – Avoiding caffeine close to bedtime can improve sleep quality, with herbal, non-caffeinated tea being a better alternative. It is advised to stick to lighter dinners and maintain a three-hour gap between dinner and bedtime. While it may be tempting to reach for a sweet snack before bed, consuming it shortly after dinner and maintaining a longer gap between the last meal and sleep can be beneficial.

• Keep it Dark – Reducing exposure to bright lights an hour before sleep can aid in melatonin production. Turning off overhead lights and using a bedside lamp can create a dimmer environment. Sleeping in complete darkness is ideal for the best quality sleep, so turning off all lights (including corridor lights) and shutting curtains is recommended. Blackout curtains or an eye mask can also be used if necessary.

• Reduce Screen Time – Screens emit blue light, which disrupts melatonin production, making it harder to fall asleep. While many enjoy watching TV or scrolling through social media before bed, opting for non-screen activities such as reading or journaling is preferable. Many smartphones offer a wind-down feature, sending a notification to put the phone away and mute notifications an hour before bedtime. If screen use is necessary, using night mode or a blue light filter can help.

• Reduce Noise – Those living in the countryside may experience minimal noise at night, whereas city dwellers often hear cars, trains, and people throughout the night. For individuals with flatmates, noise may also be a factor. Playing white noise or using earplugs can help block out disruptive sounds.

• Managing Stress – Anxiety and stress can make it difficult to fall asleep; therefore, finding effective stress management techniques can improve sleep patterns. Methods such as meditation, progressive muscle relaxation, and journaling can be beneficial.

• Exercise – Regular physical activity has been shown to reduce stress and promote relaxation, which in turn enhances sleep quality. The best time to exercise is in the morning, as it provides energy for the day. However, given the demanding schedule of medics, this may not always be feasible. Finding time to exercise whenever possible during the day is recommended, as some exercise is better than none.

• Napping – Napping can be an effective way to enhance cognition and alertness when done correctly. Naps should be limited to 30 minutes and taken in the early afternoon to prevent disruption to the nighttime sleep routine.

• Comfortable Sleep Environment – A comfortable sleeping environment is essential for falling asleep quickly and achieving high-quality sleep. Investing in a good mattress and supportive pillows can improve sleep comfort. Maintaining a cool room temperature (around 15-19°C) is also recommended.

Common Sleep Disorders:

• Insomnia – Difficulty falling or staying asleep.

• Sleep Apnea – Interrupted breathing during sleep.

• Restless Leg Syndrome – Uncontrollable leg movements that disrupt sleep.

When to Seek Help: If sleep disturbances persist for several weeks and impact daily life, consulting a healthcare professional is recommended.

Prioritising sleep is essential for overall well-being, and by establishing these healthy sleep habits and making small adjustments to daily routines, sleep quality can improve.