Why We Can’t Seem to Get Enough Sleep

At this point in the semester, with midterms and colds going around, many students are feeling very tired. It is rare to come across a fellow student who feels like they are well rested. It may seem that, no matter how much sleep you get, you are still tired throughout the day.
    According to the Centers for Disease and Prevention (CDC), a third of U.S. adults get less than the recommended amount of sleep, putting them at heightened risk for many chronic diseases and conditions, such as depression, heart disease, type 2 diabetes, obesity, and more. Adults aged 18 and up are recommended to get more than 7 hours of sleep each night to be able to function properly. Getting those 7 hours is necessary, and we will only be fully rested if we are consistent.
We may often think that if we get 4 hours of sleep one night and 10 the next, we are “caught up.” But it does not work that way. We need to get the same amount of sleep each night. The CDC defines this idea as sleep quality. This is why we can’t seem to get enough sleep. We are not being consistent with the amount of sleep we get.
    Better sleep habits are a great way to improve your sleep. The CDC lists these habits specifically:
Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices such as TVs, computers, and phones from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Don’t use tobacco.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Some other ways to improve your sleep are to journal before bed, to get rid of any stress or worry that might interrupt your sleep, and to wind down with a self-care routine every night to relax. This can include doing face masks and making herbal teas. Stretching is also a good way to improve your sleep as it will help with relieving tension in the body.
If you find yourself unable to sleep because of your thoughts, I recommend focusing on your breathing. Something that has worked for me is to breathe in and out for the same amount of seconds. You might even want to try box breathing, which is when you breathe in through your nose for 4 seconds, hold it for 4 seconds, and then exhale through your mouth for the same amount of time, and repeat. Try to focus on the breathing instead of your thoughts.
As students, it is especially important that we put these habits into practice so that we can stay focused in class and succeed academically. It might seem difficult to get 7 hours of sleep with busy schedules and homework loads, but with consistency and determination, we can all achieve better sleeping habits and avoid constantly feeling drowsy throughout the week.