Maintain a regular sleep schedule
Maintaining a regular sleep schedule is crucial for regulating your internal clock. Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps stabilize your circadian rhythm, making it easier to fall asleep and wake up.
Avoid caffeine and heavy meals before bed
Caffeine is a stimulant that can harm your sleep quality and, consequently, your ability to boost memory. Avoid consuming caffeinated beverages like coffee, tea, and energy drinks in the hours before bedtime. Similarly, heavy or spicy meals can cause digestive discomfort and disrupt your sleep. Opt for light, balanced dinners, and try to eat at least two hours before going to bed.
Practice regular physical exercise
Regular physical exercise benefits sleep, but avoid intense workouts right before bedtime. Physical activity helps reduce stress and anxiety, promoting deeper sleep. Favor exercise sessions in the morning or afternoon to maximize the benefits for your sleep. It can also boost memory, a valuable asset during your studies. Note that each Ecla residence is equipped with a gym, so you have no excuses not to get back into shape!
Use relaxation techniques like meditation
Relaxation techniques, such as meditation and deep breathing, can help calm your mind and reduce stress before bed. Spend a few minutes each evening practicing relaxation to prepare your body and mind for a restorative night’s sleep.
Create a calming bedtime routine
Establishing a calming bedtime routine signals your body that it’s time to unwind. You can include activities like reading a book, taking a warm bath, or listening to soft music. Avoid stimulating or stressful activities before bed to promote better sleep, especially if you have to study the night before an exam.
Limit screen use in the evening
The blue light emitted by screens from phones, tablets, and computers can disrupt melatonin production and delay sleep onset. Try to limit the use of these devices at least an hour before bedtime. You can also use blue light filters to reduce the impact on your sleep. Additionally, the Ecla residences have relaxation rooms where you can unwind before sleep:
- All residences feature chillrooms
- The Ecla Massy-Palaiseau residence has a Digital Detox room
- The Noisy-le-Grand residence has a patio
- The Villejuif residence has been designed around the theme of well-being, notably with the Sauna and SHUT
Ensure good sleep hygiene
Good sleep hygiene involves creating a sleep-friendly environment and adopting healthy sleep habits. This includes a comfortable mattress and pillows, a dark and quiet room, and a regular sleep routine. Also, use your bed only for sleeping to associate that space with relaxation.
Use relaxing essential oils
Some essential oils, like lavender, are known for their relaxing properties and can improve your sleep quality. You can use an essential oil diffuser or add a few drops of lavender oil to a warm bath to help you relax before bed.
Stay hydrated without excess before bed
Hydration is important, but avoid drinking too much liquid right before bed to avoid frequent trips to the bathroom during the night. Drink enough water throughout the day, but reduce fluid intake in the hours leading up to bedtime.
Avoid long and late naps
Naps can be beneficial, but long or late naps can interfere with your nighttime sleep. If you need to nap, limit it to 20-30 minutes and avoid napping late in the day so it doesn’t affect your ability to fall asleep at night.
