College Insomnia: A Guide

By: Dakota D. Duran

At home, I feel that I have the perfect sleep schedule. I go to sleep at reasonable times, making sure I always get in at least 7-9 hours and never wake up throughout the night. You would think I’m like a grandma, as I have my skincare routine done by 9:00 p.m., and I am in bed with lemon water in hand, watching my favorite rom-com as I settle down for the night.

While I aimed to keep up with these practices at school, that hasn’t quite been the case. Having homework, studying for tests, and socializing with my friends always leads to me staying up until at least 1 a.m. On top of going to bed late, I can’t stay asleep through the night, and once I wake, my restless mind makes sure I am awake to see the sunrise.

This sleep schedule that my second year of college has granted me hasn’t been the best for my physical or mental health. I have noticed my skin breaking out more, having less energy during workouts, and not being able to pay attention in class. Once I noticed these changes around early September, I knew I had to do something. Here is how I fixed my college insomnia, and now get the perfect eight hours of sleep every night:

1. Magnesium Glycinate

On average, one should be taking in at least 500 milligrams of magnesium every day. When deficient in magnesium, you can experience headaches or general fatigue. When I could not fall asleep or stay asleep, I would put my full trust in melatonin gummies. However, those made my sleep schedule worse, as I would only wake up groggy the next day and not be able to get out of bed. After recently discovering magnesium glycinate, I have noticed a significant improvement in my sleep schedule. I can fall asleep faster and longer, and I wake up feeling refreshed. I typically take the supplement at least an hour before I intend to sleep, only during the days when I feel extra energized. I take the supplement from the 365 brand at Whole Foods, but you can find it at any of your local grocery stores.

2. Unplugging at least 3 hours before bed

I will admit, I do have a hard time following this rule. However, I do try my best to keep up with it at least every three days. It is essential to unplug at least three hours before bed as the blue light that is being emitted from your phone or laptop can impact the production of melatonin throughout your body. As melatonin is essential for maintaining our circadian rhythm, it is up to us to make sure it is produced efficiently and effectively. Also, it is necessary to calm your mind down before going to bed. Being a certified overthinker whose mind does not shut off, the last thing I need is something that keeps my brain stimulated and awake. Instead of looking at a screen, I like to read or even color in coloring books. They are activities that keep me calm, rather than alert.

3. Pink/Red Light Therapy

Not only are pink and red my favorite colors, but they also help when it’s bedtime. I usually use my Sunset Lamp for this step, but you can even change the light bulb on your lamp to an LED one that changes colors. I usually change the lighting in my room once it hits 8:00 p.m., as the sun is fully set and I can fully set the mood. Out of every color you can choose from, pink and red are necessary as they calm the nervous system, which can help with anxiety and create peace. Once your body sees the lighting, it will signal to your brain that it is bedtime, which then will start producing the sleepy hormones.

4. Legs Up

A technique I was taught for when I have large amounts of anxiety has become an essential part of my night routine. “Legs up” is when you lay down on the floor, facing a wall, and place your legs up against the wall for seven minutes. I don’t typically do this every night, as I only feel the need to do so during days when my energy feels depleted. Not only does this calm your body down and reduce your levels of anxiety, but it also helps with bloating and draining your lymph nodes.

5. Chamomile Tea

Chamomile tea is the only drink I will risk getting up in the middle of the night to use the bathroom for. While it gives me the perfect cozy feeling while I am snuggled up in bed after finishing my skincare routine, it also is beneficial to hitting the Z’s. Chamomile tea is perfect for making sure those eyes stay closed as there is the chemical compound of apigenin in the tea, which creates a sedative effect. This compound helps bind the receptors in the brain that are responsible for reducing levels of anxiety and inducing sleepiness. I like to get my tea from Sprouts or Trader Joe’s, but you can find chamomile tea at almost any grocery store near you.

6. Dr. Teal’s Melatonin Spray

Some might say I’m extra for this, or it is mainly a placebo effect, but hey, it works for me. I love spraying Dr. Teal’s Melatonin Spray all over my pillows and on my wrists before I hop into bed. Not only does it make me feel like I’m in a spa, but the scent also calms me down. Lavender is known to work as a sedative and anxiolytic, which are anxiety relievers. When these are inputted within our body, it is easier for feelings of calmness and relaxation to be induced. I always have trouble finding this spray in stores, so I always order online through Amazon. If you have an oil diffuser, lavender oil also works to achieve the most perfect sleep.