4 hacks for better sleep
Unlock the secrets to getting a more restful night
If you’re a medical student (or any kind of student), sleep can often feel like a luxury that you simply cannot afford.
The huge amount of study material you have to cover in so little time can leave you feeling stressed, overwhelmed, and exhausted.
But getting adequate sleep is important to help you increase focus, remember more information for longer, and improve your overall mental and physical health.
So, here are 4 hacks to help you get better sleep:
Hack #1: ☕️ No caffeine after 2 PM
Caffeine has a half-life of around 4-6 hours.
If you plan to sleep around 9 or 10 PM, it's best to avoid consuming caffeine after 2 PM.
This ensures that its stimulating effects will have already been reduced by half by the time you go to bed.
If you find it difficult to avoid drinking coffee entirely, try switching to decaffeinated coffee or tea in the afternoon or evening.
Hack #2: 🍱 No meals 2 hours before sleep
Eating a large meal close to bedtime can make it harder to fall asleep and can lead to symptoms of gastrointestinal distress or bloatedness.
So, it’s recommended to avoid eating heavy, greasy, or spicy meals at least two hours before sleep.
If you really want to eat something before bed, choose something light and easy to digest, such as a piece of fruit.
Hack #3: 📱 No phone 1 hour before going to bed
The blue light emitted by electronic devices such as your phone, tablet, or laptop can interfere with your body's production of melatonin (a hormone that regulates sleep) and can stimulate your brain making it harder to wind down and fall asleep.
So, it’s best to avoid using your phone or other electronic devices at least 1 hour before bed.
To do this, you can try placing your phone in another room or anywhere that’s difficult to reach to reduce the temptation to check it before bed.
You can also try reading a book or doing meditation to make it easier to relax and fall asleep.
Hack #4: ⏰ Going to bed and waking up at the same time every day (even on weekends)
By doing this, you can help regulate your circadian rhythm (your body's internal clock) and improve sleep quality.
Even on weekends (when most medical students tend to sleep in), it is still important to stick to your sleep schedule as much as possible.
Doing this can help signal to your body when it’s already time to sleep instead of spending hours in bed tossing and turning.
You can use an alarm clock to help you adjust your sleep schedule and establish a routine.
Remember, implementing these hacks takes time and effort, so be patient with yourself and celebrate small wins along the way.
Over time, you'll establish healthier sleep habits that will help you feel more rested, focused, and energized.
Photo by Blake Carpenter on Unsplash
If you're struggling to look for practice tests you can use in med school to help you:
• Know what topics to focus on for the medical board exam (PLE)
• Become more familiar with the actual exam questions to reduce test anxiety
I created a 600-item question bank (PDF) for you.
