4 ways to sleep well and feel energized

Tip #1: Create a power-packed morning routine 

Embrace the morning light. The moment your alarm goes off, don't snooze, and start your day right by inviting (natural) light into your space. Throw open your curtains, turn on your lights, and let the (sun)light spill in. This will reset your body's internal clock. For an added energy boost, take a 10-minute sunrise walk and let the sun hit your face. 

Your coffee can wait. According to this podcast from Stanford University neuroscientist Andrew Huberman, delaying your coffee consumption for 90 minutes after rising will help you avoid a mid-afternoon energy crash. While that early morning coffee may give you that initial energy boost, delaying it will ensure a smoother, sustainable energy curve throughout the day. :)

Move your body. Shake off the sleepiness with some movement. Whether you're grooving to your favorite tunes in your studio or hitting the gym for an intense morning sesh, moving your body is the perfect way to feel energized.  

Start screen-free. For the first hour you're awake, resist grabbing your phone. Mindless social scrolling will release dopamine in your brain, making it challenging to focus on less exciting tasks later.  

Tip #2: Create healthy daily habits  

Keep moving. Our bodies love moving. Make it a priority, especially if you lead a sedentary lifestyle due to study or work. If you've adopted the habits from tip #1, you're already doing a morning workout. Now add some more movement, such as walking to the supermarket, swapping public transport for a bike ride, and going for a run. 

Plan exciting things. Getting into a slum of repetitive daily routines can affect your motivation, energy, and sleep. Break the cycle by planning things you can look forward to. Explore new workouts, visit a Sunday market with a friend, start a creative project, explore a different area in your city, or sign up for an event at Student Experience.  

Stay hydrated. Dehydration can drag your energy levels down, causing headaches and sleepiness. Drink enough water during the day to keep yourself energized. Pro tip: If you wake up for bathroom breaks in the middle of the night, it's good to limit your water intake before going to sleep.  

Tip #3: Create a relaxing evening routine 

Wind down. For a peaceful night of sleep, it's important to schedule some unwind time. Enjoy a warm shower, a good book, or some great music.  

End screen-free. Minimize screen exposure before bedtime and switch off your laptop, phone, and TV. Need your laptop or phone for uni? Activate sleep mode to stop notifications or night mode after the sun sets to reduce blue light emission, which can help your body transition into a restful state more easily.  

Manage stress. As a student, you may feel stress due to academic pressures and other responsibilities, which can affect your sleep and energy levels. Try to avoid feeling stressed before going to sleep. Practice self-care, try out meditation, and avoid drinking coffee too late in the day.  

Tip #4 Create your perfect sleep oasis 

Limit noise and light. Eliminate possible sleep disruptors such as excessive noise and light. Dim the lights and turn off electronic devices. If necessary, invest in blackout curtains or an eye mask. Keep earplugs on your nightstand in case of distracting sounds you can’t remove. 

The right temperature. Optimize your studio temperature to your preference. Try out different things for a week to see what works best, whether that's a cool, well-ventilated environment or a cozy, warm cocoon.  

Build a rhythm. Your body's internal clock, also called the circadian rhythm, operates in 24-hour cycles. Sync to this rhythm by adhering to a consistent sleep schedule. While weekends are meant for fun and late-night adventures, restricting your naps the day after will help you maintain a great sleep pattern.