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ADR3-N
I make beats, metal, samples, patches, dnb, original game soundtracks, RVC voice models, and Russian/ English translation covers. Follow for monthly music producer freebies! Рада помочь русскоговорящим. Семплы вложены в ссылках вниз)))

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Sleepless nights. Again! Here's some sleeping survival tips to help you make it through your troubled times.

Posted by ADR3-N - April 29th, 2015


So, it's exam week in college, crunch time for the masses. Me, sleep? Not a wink! And I know a lot of students are like me, staying up late nights, trying to get through a thousand and one assignments, study for a grueling gauntlet of exams, and manage to crawl into bed right around the crack of dawn before another day of hell rolls by and they have to do it all over again. Desperate times call for desperate measures, right? Wrong. Skimping sleep is probably the worst thing you can do for you, your body, and your educational career. Here's why.

Sleep deprivation results in:

  1. Fatigue; irritability
  2. Headaches and memory loss
  3. Stress induced immune deficiency

Worried you might be facing the same symtoms? There's a simple solution. Sleep! Be prepared for your day; don't be like me! Here's how.


My Advice to Students

Don't cram. Ever. No more all-nighters!

Think that late night cram session is going to do much good? Nope! Thanks to that extra fatigue you'll be tacking on, your brain will likely be remembering how awful you feel after a less than adequate night's sleep rather than whatever you actually needed to study, and to top that off, headaches, allergies, and illness will be there to make your day that much worse, especially if you're a repeat offender. A stressed body is a sore, clumsy, sick mess, and it doesn't take long for sleep deprivation to add up. I'm definitely feeling the burn, myself, right now, so take it from me: make sure you get enough sleep, or you will be miserable!

If you must cram at all, cram right before the test! Your rested brain is much more likely to remember fresh details than it is to regurgitate anything from the previous night's crash and burn. Bring your study materials into the classroom, even, if you have to. I find looking over your notes a few minutes before class very helpful to test performance, and that's coming from someone who hardly studies.

When it's time to sleep, it's time to sleep. No distractions.

Humans, especially women, are meant to sleep in quiet, dark environments. If you or a roommate have music or the TV on, make sure that it is turned off when bedtime rolls around, or at least that you can't hear or see it. Flickering light and even moderately quiet sounds can disturb REM sleep, which is crucial to getting rest. If you don't get enough REM sleep, you'll drag through your whole day perhaps even more exhausted than if you hadn't slept at all.

If you can't control outside noise or light, such as, say, if you have inconsiderate relatives or neighbors living close enough to disturb your sleep with late-night soap operas, video game sessions, etc., or even flickering street lights near your window keeping you up through the night, try investing in a pair of earplugs and eye pillows. The darker and quieter your sleep environment is, the better you will feel in the mornings. You may even want to invest in some curtains if your average wake-time is later in the day.

Don't sleep in on weekends or days when some classes are later than others.

Although it may be tempting, those few hours of oversleeping when you get the chance actually hurt you later in the week. They get you used to waking later than you normally do, and you wind up feeling cheated when the day rolls around that you have to wake up early. Do it often enough, and you might actually find yourself falling asleep in the middle of lecture, drifting off during an assignment, and wishing you hadn't gotten up to begin with. Sleeping in may also lead you to go to sleep later due to biological clockwork, which is a big no-no if you want to get adequate sleep during the week.

Try to sleep and wake around the same hours every day. Your routine will make it easier to get up in the mornings and fall asleep at night, and not sleeping your life away every time you get the chance will leave time to do all the things you thought were reserved for late-night stressing sessions.

Limit caffeine and sugar intake, especially late in the day.

Sure, a coffee or a bagel can help you wake up when you're in a pinch, but pouring yourself a cup of tachycardia (rapid heart rate, which can be caused by caffeine) or eating copious diabetes (sugary bagels) for breakfast can raise your tolerance for caffeine and sugar over time, meaning these methods will lose their benefit if you consistently rely on them. Once your tolerance is up, you'll have to up your dosage of caffeine or sugar to get the same effect, and eventually, you'll have to maintain a constant influx of either just to feel normal. This is especially true of caffeine, which can leave you feeling irritable or edgy in high concentrations. Large doses of sugar generally just lead to a buzz followed shortly after by a crash.

It's important to monitor your caffeine and sugar intake later in the day, around dinner. Caffeine especially stays in the system a while, and while it may not energize you at this point in the day, it can make for restless, unfulfilling, or even unobtainable sleep. Addiction to either is even worse and should be avoided at all costs.

Do nap, but remember, catching up on sleep is a myth.

If you must miss sleep, it might make sense to try and regain it, but the cold truth is, REM sleep isn't exactly renewable. All you can do is try not to miss any more sleep in the time you have. You can't afford to cheat yourself. Meanwhile, if things are getting stressful and you have time, catch a power nap. 20-90 minutes of sleep in the middle of the day can leave you feeling better than none at all. You can even take this mindset into other areas of life, such as travel, on long trips. If you're finding it hard to focus on the road due to exhaustion, especially after an all-nighter, even a few minutes of shuteye can help you through, contrary to popular belief.


Hope these tips helped. Sleep well, my friends!

In other news, commissions and collabs are still open. After next week, I'll be free to do other projects as well. Want a commission? PM me!


Comments

um... cheers, i guess