Sticking to Your Sleep Schedule

Between attending classes and labs, completing homework assignments, interacting with friends, and taking a minute to relax, it can be hard to find enough time to get a proper amount of sleep. 

In order to get the recommended eight hours of sleep for adults, here are some tips on how to prioritize sleep in your schedule:

Consider Your Class Schedule

The first step in planning out your sleep schedule involves checking what time you need to be in class the next day. Consider how much time it will take you to get ready for your day. If you shower in the morning, allow time for this. Next, think about where you will be going first, such as how far away the building is. If you have not been to this building yet, a useful trick is to look it up in the Maps app on your phone, then change the transportation mode to “walking”. This will give you an estimate of how long it will take to travel to class. If you are using the campus CATA bus system to get to class, factor in the amount of time you may spend waiting for a bus. Several phone apps, such as “myStop Mobile” and “Penn State Go” can be used to track the positions of CATA buses, including the loops that go through campus. These considerations will help you determine what time you need to wake up each morning. With many classes being virtual this semester, keep in mind that if your first class of the day is online, travel time consideration is not necessary.

Setting Your Alarm

One trick I’ve found useful for actually getting out of bed in the morning is placing your alarm clock somewhere across the room. This way, you must actually get up out of your bed in order to turn off the alarm. 

*Tip: If applicable, have a conversation with your roommate about what times you will be waking up in the morning. Try to turn your alarm off as quickly as possible and be as quiet as you can while getting ready if your roommate is still sleeping.

Reminders

Now that you know what time to wake up, you can start planning your goal bedtime. Although eight hours of sleep might not be possible every night, try your best to get as close to this amount of sleep as possible. Apple products allow you to set reminders on the clock app, under the bedtime section. A specific bedtime notification will be sent out each night to remind you that it's getting late.

I've Got a Hundred Things to Do Today...

College can be very busy. The occasional all-nighter or late night work sessions will occur, but here are some strategies to avoid them:

• Split up your assignments: Typically, many STEM courses assign weekly homework. Although it might be tempting to put those problems off until the last possible day, this is not the most efficient way to complete the assignment, and you may end up working late into the night. Consider splitting up your work and doing a few problems a day. Not only does this prevent you from staying up late, but it also makes long winded assignments a lot less mentally draining. This also gives you time to ask for help from professors, teaching assistants, or peers when you come across a problem that you don’t understand. 
• Work in between classes: Instead of sitting on your phone for an hour in between classes, try to get some of your assignments done. It might not seem like much, but sometimes this is what provides you with an extra hour of sleep. 

THON Weekend

While THON weekend is undoubtedly one of the most fun weekends throughout the year, it is also the one that will leave you the most sleep deprived. No matter how much time you spend taking a stand in the Bryce Jordan Center, THON will leave you exhausted. One of the best things you can do to prepare for the catch-up sleep time you’ll need is to complete your assignments for the first few days after THON in advance. From my own experience, I was so tired from THON that I went to bed as early as possible and took frequent naps after class in the days immediately following the event. Not having the time to allow your body to relax creates even more stress and exhaustion. 

College is a time where we get to try new things, meet new people, learn new information, and have fun while doing it. Your experience will be a lot more enjoyable if you aren’t tired all of the time, so seriously consider prioritizing sleep each night. None of us are perfect, but a little bit of effort into getting some extra sleep certainly goes a long way in improving how you feel, and even your ability to perform in class. 

Sweet dreams and Welcome to Happy Valley! :)

Faith Sheaffer

Team F Mentor