Exams have started at our law school, and law students are looking much more sleep-deprived than usual. It is tempting to skimp on sleep to study. It is also easy to toss and turn instead of sleeping once getting into bed. Here are some hints to help in the sleep department:
- Realize that a good night's sleep of 8 hours will do your brain more good than late-night cramming. You will be more alert, focused, and productive the next day.
- Exercise expends stress and helps you sleep. Even a 30-minute walk can help. Most research suggests that your exercise should be before 8:00 p.m. to get the most sleep benefits.
- Avoid naps because they ultimately can disrupt your night's sleep routine. If you must nap, make it a power nap of no more than 15-20 minutes.
- Take at least one hour as a wind-down break before bed each night. Make that hour non-law and non-electronic time. Walk your dog. Pack your lunch for the next day. Chat with your spouse. Read a fluff novel.
- If possible, stop studying by 8:00 p.m. at the latest on the night before an exam. Spend time doing something you enjoy that will occupy your mind fully and prevent you thinking about law school. Play the piano. Join a pick-up basketball game. Go to the IMAX theater.
- Do not stress if you need 30 or so minutes to fall into a deep sleep. Most people do not fall asleep the moment their heads hit the pillow. Breathe deeply; relax your muscles; think happy thoughts (a memorable vacation, a walk on the beach, inspirational quotes or scripture).
- Improve your sleep environment to optimize your chances for a good night's ZZZZs: a cool room temperature; blackout curtains; total quiet (for some) or an eco-sound machine as white noise (for others); a cool air mister to add moisture to a room with dry air.
- Go to bed and get up at the same time each day no matter what your exam schedule is. Your body likes a set routine. You will be more likely to get sleepy before bed and wake up alert if you stay on a schedule.
- If you wake up in the middle of the night and cannot fall back asleep, get up and go to another room. Don't stay in bed and toss and turn. Read a few pages in a novel or some magazine articles. Avoid electronics. As you begin to relax and get sleepy, go back to bed.
- Try one of the old-time remedies that seem to work for lots of people: drink a cup of herbal tea before bedtime; drink warm milk before bedtime; take a lavender bubble bath.
May you fall asleep and have sweet dreams! (Amy Jarmon)
