Why Is Sleep So Easy in Class but Hard at Night?
It's 1:38 A.M., and you’re mindlessly scrolling through TikTok, mesmerised by every entertaining video. You have a 9 A.M. class, but sleep won’t come, so you keep scrolling. Suddenly, it’s 3 A.M., and you finally drift off, only to wake up feeling terrible and decide to skip class. Sound familiar? Here are some tips you can start incorporating into your life.
Unplug before bed
We’ve all experienced those late nights when we just can’t seem to put down our phones. One video turns into five, five turns into twenty, and before you know it, an hour has slipped away. Whether you're scrolling through Instagram, TikTok, or watching YouTube, the pull of endless content can be hard to resist. But the screens we stare at during these late hours aren’t just keeping us engaged—they’re tricking our brain into believing it's still daytime, thanks to the blue light they emit.
This artificial light suppresses the production of melatonin, a hormone that signals to your body that it's time to sleep. Without melatonin, falling asleep can feel like an impossible task, no matter how exhausted you are. So, instead of continuing to scroll until your eyes can’t take it anymore, try putting your phone down an hour before bed.
Replace the screen with something calming like reading a good book, listening to relaxing music, or even doing some light stretches. Not only will these activities help you wind down, but they will also send the right signals to your brain that it’s time to rest. You’ll fall asleep more easily, and when you wake up, you might just feel refreshed for once.
Stick to a wake-up time
Setting a consistent wake-up time, even after a late night, is crucial for establishing a healthy sleep routine. While it’s tempting to sleep in after staying up late, doing so can throw off your internal clock, making it even harder to fall asleep at a reasonable hour the next night. Your body thrives on routine, so waking up at the same time every day, even on weekends, helps reinforce this natural cycle.
Over time, this will improve the quality of your sleep, as your body starts to recognise when it’s time to wake up and when it’s time to wind down. If you had a rough night of sleep, it’s better to stick to your usual wake-up time and power through the day, perhaps with a short nap if necessary, rather than oversleeping. This discipline helps you avoid the cycle of inconsistent sleep patterns and will ultimately make it easier to fall asleep and wake up feeling refreshed in the long run.
Cut down on caffeine
We all love that extra shot of caffeine to get through the day, but it can wreak havoc on our sleep. Reducing your caffeine intake, especially in the afternoon, can lead to a more restful night. Why not swap that overpriced Starbucks iced caramel frappuccino for a refreshing smoothie or a glass of water? Not only will you sleep better, but you'll also save money for more important things—like late-night snacks!
Pro Tip: Start by gradually reducing the amount of caffeine you consume to avoid withdrawal symptoms. And remember, it’s not just coffee that contains caffeine. Keep an eye on sodas, energy drinks, and even certain medications that may also contribute to sleepless nights.
Get moving, sleep better
If you’re struggling with sleep, getting some exercise might be what you need. Working out helps you relax, reduces stress, and tires you out, making it easier to drift off at night. The Newcastle University gym is a great place to start with its cheap memberships and loads of beginner-friendly classes like yoga, pilates, and barre. These classes are perfect for chilling out and de-stressing after a busy day of lectures and assignments. Plus, having a set time for a workout can help you stay consistent and motivated.
Not a fan of the gym? No problem! You could try joining a sports club instead, like pickleball or korfball—both are super fun, social, and easy to get into. You can find all the club options through the Newcastle University Students’ Union (NUSU). Playing on a team is a great way to meet new people while staying active, which not only benefits your physical health but also improves your sleep. Whether you drop in occasionally or make it a regular thing, being part of a club keeps you moving and helps regulate your sleep patterns over time.
Clear your mind
If your brain feels overloaded with tasks, it’s no surprise that falling asleep can be tough. A simple trick to ease your mind is to make a to-do list before bed. Whether it’s doing laundry, preparing for a seminar, or finishing up an assignment, writing everything down helps you organise your day. This way, instead of lying awake worrying about what you need to do, you can rest easy knowing your tasks are planned out for the next day.
Stress, anxiety, and worry can all interfere with a good night’s sleep, but there are ways to manage them.
Talking to someone you trust or writing down your concerns in a notebook can help ease your mind. If you’re feeling overwhelmed, the Newcastle University Students’ Union (NUSU) also offers drop-in sessions where you can vent or book a wellbeing workshop to help you manage stress. Taking a few minutes before bed to plan for tomorrow and manage any worries can make a big difference in clearing your head, helping you relax, fall asleep on time, and wake up feeling more refreshed
Chase natural light
Getting enough natural light during the day is super important for keeping your body’s internal clock in check, which helps you fall asleep and wake up more easily. Even on cloudy days, just stepping outside for a bit can boost your energy and improve your sleep. Why not take a stroll to Jesmond Dene’s Pet Centre? They even have an alpaca now—so it’s the perfect excuse to get some fresh air!
Make an effort to get outside whenever you can, whether it’s a quick walk between lectures or enjoying your matcha outside. The more natural light you soak up during the day, the better you’ll feel when it’s time to wind down and get a good night’s sleep.
A recent survey of Newcastle University students found that sleep quality is one of the biggest things that gets worse over the academic year. More than 1,000 students took the surveys and over 40% reported good or very good sleep at the start of term compared to only 28% by March (source: Nurture-U study report, Newcastle University).