Keep a Sleep Diary: A daily sleep journal can help you keep track of how well you're sleeping and identify factors that might be helping or hurting your sleep. If you're testing out a new sleep schedule or other sleep hygiene changes, the sleep diary can help document how well it's working.
Talk With a Doctor: A doctor is in the best position to offer detailed advice for people with serious difficulties sleeping. Talk with your doctor if you find that your sleep problems are worsening, persisting over the long-term, affecting your health and safety (such as from excessive daytime sleepiness), or if they occur alongside other unexplained health problems.
TAKE A SHORT NAP
If your energy and ability start to wane. Why not take a nap? Much like sleep, brief napsot only aid with memory consolidation, but can also be restorative. Sleep research has demonstrated that cognitive function - critical for learning - is improved after a nap. Napping also helps with problem solving, short-term memory, and alertness.
The ideal nap time is 10 to 20 minutes. Anything less than 10 minutes does not provide the restorative effects to your brain, and longer than 25 minutes can make you feel drowsy and cloud your ability to think clearly.
In his book When: The Scientific Secrets of Perfect Timing, author Daniel Pink offers a 5-step guide to taking a "nappuccino" which involves drinking a small cup of coffee before settling down for a 20 minute nap.
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Healthy routine
In order for you to be fully available to your family, friends and coworkers, you need to put your well-being first. This means maintaining healthy habits like getting enough sleep, staying hydrated and eating well, getting regular physical exercise, and taking breaks. You might explore wellness apps that can help you create and manage healthy habits.
It can be difficult to give ourselves the timeout we need as the pace and demands of the day push us forward. To help you take a moment for yourself, consider scheduling your breaks. Later in this course we will cover time management strategies and setting a study schedule. Add breaks directly to your study schedule and honor that time as you would an appointment with a doctor or meeting with a friend.
Ideas for Quick Breaks
- Sunlight and fresh air. This can go hand-in-hand with getting some exercise or walking your dog.
- Meditation, yoga, and breathing exercises.
- Connecting with friends and family.
