Scholars are considered the most educated person in society. Before they reach that level, they have undergone comprehensive studies with a lot of mental stress.
Table of Contents
Prolonged stay in this state may interfere with the normal functioning of the brain. You have heard of stories where a renowned academician has to be reminded of even the basic personal grooming.
This is because of mental incapacity, the brain has worked for a long and it has reached self-actualization. Memory enhancers and stress relievers come in handy to save the situation.
Why is Sleep Important?
Sleep is an important aspect of our lives because it helps our body, brain, and mind function properly. When we sleep, our body repairs itself and prepares for the next day.
When sleeping for more than eight hours each night on a regular basis, some people may experience better memory recall and improved mood.
Sleep also affects concentration levels; if you are not getting enough sleep each day then your concentration will be affected which can impact your productivity at work.
How Much Sleep Should Students Get?
Should it vary by the time of year, what day of the week, or what time of day? Many people would not think twice before answering this question. But experts are still debating the answer to this question.
It is hard to make blanket statements about how much sleep students should get because there are too many factors that go into making a recommendation.
In general, most healthcare professionals recommend that adolescents get at least nine hours of sleep a night.
A consensus statement published in 2016 recommends that teenagers need an average of 8-10 hours to maintain good health due to their need for both deep and REM sleep each night in addition to their busy schedules during the day.
Common Causes of Lack of Sleep in Students and Ways to Fight it
It is now confirmed that sleep deprivation is a serious issue and it does not only affect adults but also students. Lack of sleep can lead to poor grades, depression, and anxiety which can result in lower academic performance.
There are many factors that contribute to the lack of sleep experienced by students such as stress, irregular sleeping patterns, use of electronic devices before bedtime, and bad nutrition.
Since most students spend about 10 hours per day at school, they usually need about 8 hours of good quality sleep per day.
Here are the best 10 tips to help you sleep better:
Try to be exposed to natural light during the day
Exposure to natural light is important for several reasons. First, it helps regulate the body’s sleep-wake cycle or circadian rhythm. Second, it can help stabilize mood and energy levels. Third, its production of vitamin D is vital for calcium absorption among other things.
Have a consistent bedtime routine
It is always reassuring to know that our bodies need a definite sleep pattern in order to function properly. But what exactly is the best way to do this? The answer is not something that can be generalized, but it might vary from person to person.
Some people prefer having a set bedtime and wake time every day while others want some variation in their sleeping schedule. If you’re someone who’s struggling with what your perfect sleep routine should be, there are a few steps that might help:
Avoid caffeine late in the evening
With more and more people working late hours, we’re often left with the choice of either caffeine or sleep. But what if we could have both?
Caffeine is a drug that can bring short-term benefits but also come with serious side effects. And while it may seem like a good idea to drink coffee when you work late, it can actually interfere with your sleep cycle.
Studies show that caffeine can reduce the quality and duration of your sleep up to three hours after consuming it, which means that even if you do get a full eight hours of sleep, you’re still going to be operating on less than six hours of quality rest.
Cut down on alcohol consumption before sleep
The first thing you need to do is make sure that you are not dehydrated. Drink plenty of water before bed to prevent sleep-deprived headaches.
If you find that drinking water does not work for you, try green tea. Green tea is rich in antioxidants and can help improve your sleep quality.
If you drink alcohol before bed, it might seem like the easiest way to fall asleep but unfortunately, this will most likely cause problems later on.
Alcohol causes dehydration which will leave your skin feeling dry and dehydrated. Furthermore, alcohol affects REM sleep or light sleep which usually leaves people feeling tired during the daytime hours.
Exercise is not just for body health. It is an essential part of our life that affects our sleep, mood, and mental health.
We all know that exercise reduces stress levels and helps with sleeping better.
Studies have shown that regular exercisers are less likely to experience symptoms of depression than non-exercisers.
Exercise also reduces symptoms of anxiety by reducing the amount of cortisol in the body, which is the stress hormone that can disrupt sleep patterns.
Some people may be more susceptible to insomnia due to high-stress jobs or other situations they are often in during the day that they cannot control–these people would benefit from exercising before bedtime as it will help them to be able to sleep and reduce any stress and anxiety, ultimately leading to a better quality of life.
Listen to relaxing music before bedtime
Listening to soothing music before going to bed is a great way to calm the body and mind, and prepare for sleep. Music therapy has been found to lower heart rates, decrease blood pressure, and reduce anxiety.
Turn off electronics
All electronic devices emit light which can have an effect on our sleep. Although this is not always the case, it is important to be aware of the potential effects.
This is because these devices emit blue light, which is the strongest wavelength for suppressing melatonin production to make us feel awake.
Studies have shown that using an electronic device before going to bed can lead to poor quality of sleep and even affect your mood the next day.
It is important to turn off electronic devices an hour before going to sleep.
Keep the room dark enough for sleeping
Many people have trouble falling asleep when the room is too bright. This section will talk about why we should keep the room dark so we can sleep better.
Light disturbs our natural body clock and makes it harder to fall asleep. Reducing the amount of light in your bedroom at night – and using a sleep mask if necessary – might help you finally get that much-needed rest.
Make sure your bedroom is a place you can enjoy
A bedroom can be used for more than just sleeping. It is the perfect place to escape the stress of the day. With some imagination and creativity, it can be transformed into a place of relaxation.
Some people like to relax by using their brainpower to solve puzzles, others like to read or listen to music. Whatever your preference may be, make sure you make your room a comfortable environment for relaxing in.
Keep your bedroom cool
It can be hard to sleep if your bedroom is too warm. We all know that we sleep better when we’re more comfortable and cooler temperatures help us feel more relaxed. We also sweat less and lose fewer calories, which makes it easier to maintain a healthy weight.
What are the Best Nootropics for Students?
A stress reliever and a memory enhancer are vital to supplement to ensure the scholar is active and focused on the overall goal of their work.
Noopept and Rhodiola Rosea are some of the examples of which have been medically recommended.
Noopept vs. Rhodiola Rosea
Noopept is a memory enhancer. Scholars need to stay mentally alert all through their academic life.
Some of their studies are related and a contradiction on research findings means a wasted time in research because it is an automatic fail. They need a clear memory to remember and relate the research studies.
The mental thinking of a scholar is draining to the physical and mental body, an enhancer helps to provide mental energy to an academician to help in cognitive thinking and development.
It is good for treating Alzheimer’s disease a common mental disease for most scholars. Mental deprivation comes because of anxiety during research, thesis defense, and project development.
Noopept activates the brain cells; Rhodiola root enhances metabolism and helps in reducing stress to ensure the scholar is mentally fit and stays longer in the profession with no mental hitches or breakdown.
A single dose of Noopept has a long-term effect on the consumer for proper brain functioning. Rhodiola root reduces stress as well.
Rhodiola Rosea is a plant found common among the Chinese as a herb for relieving stress. The alternative medicine is a wild plant believed to improve brain functioning by dismissing anxiety and reducing depression.
The mechanism of the plant helps to put stress levels at manageable standards by creating a state of equilibrium in the body once it is subjected to stress.
Imagine spending over 16 hours doing research for you to publish a book. Obviously, the body will hit a snag and the brain will have a slow memory dysfunction. The herb comes in handy to ensure the stress-relieving hormone are produced to curb the mental strain.
Though not scientifically proven because of controversies in herbal medicine, it helps to enhance endurance to manage all strenuous activities for scholars. The herb is consumed raw and has no chemicals.
There is minimal side effect reported. On the contrary, scientists have listed the Rosea plant as not fit for human consumption but the ingredients (rosin) are used for dietary supplements for brain enhancement.
For scholars to maintain their work and life balance they require supplements to boost brain functioning.
Attending lectures, doing research to publish a book, attending international conferences, and being invited by panelists to defend your projects as well as family responsibilities is not a walk in the park.