how to get an ib 7 in sleep efficiency

03/04/2023

Do you wake up every morning to a blaring alarm and think: I wish I had five more minutes?

Do you spend time in class thinking about how you only had six hours of sleep last night, and how much more efficient you would be if you were just taking a course in sleep efficiency instead of math?

Do you ever stay in bed for ten hours and feel like you’ve slept less than an ant?

Well, worry not.

Here are my top 10 tips on how to sleep well.

And remember, the better you sleep, the more you can memorize those formulas and facts for your IB classes.

Without further ado, let’s see Dori’s Dozing Do’s and Don’ts!

Cover Your Alarm Clock (And Any Other Screens) To Reduce Anxiety

I woke up in the middle of the night. I needed to use the washroom. But first, I had to check the time. 4:33am. I only had one hour and a half left before I had to wake up? What if I just got ready now? I know a sleep cycle lasts 90 minutes on average, so how many sleep cycles could I get in before my alarm sounded…

These were the thoughts running through my head before I started to cover screens and alarm clocks during the nighttime. Not only does this protect your eyes from the blaring light of the alarm clock screen, but it also decreases anxiety.

2. Limit Caffeine

This tip seems basic, but it’s very difficult to avoid the addicting power of caffeine. For me, I had to cut out chocolate, green tea, and any other caffeine after two in the afternoon to improve my sleep, but everyone is different. Figure out your own caffeine tolerance and maybe have tea instead of coffee at lunch!

3. Eat Breakfast...

Eating breakfast is an easy way to shift your schedule earlier:

Eat earlier, sleep earlier.

4. ...And a Lighter Dinner

I also recommend eating an earlier or lighter dinner. Food fuels you, but be smart about when you need fuel: Is it two hours before bed, or in the morning before a long day?

5. Take a Hot Shower Before Bed

This is a super easy way to reduce your body temperature before bed.

Sleep experts say that reducing body temperature gets your mind and body prepared for sleep.

A cold shower also does the same trick!

6. Go Outside

Going outside increases the eye’s exposure to natural light. Outdoor time is not strictly necessary for a healthy sleep schedule, but exposing yourself to light in the morning can help you wake up.

7. Keep it Consistent on Weekends

This may be the most difficult tip yet. You may think: I don’t have to be awake tomorrow, so I should watch just one more episode. But you can silence that voice in your head!

It’s beneficial to your sleep schedule to watch the episode the next day.

8. Do Something Creative at Night

Doing something creative at night increases the capacity to dream. Doing something creative can help you get off your screens, too! I recommend trying journaling, drawing, doodling, or listening to a radio.

9. Invest in a Radio!

I highly recommend investing in a radio! With a radio, you can listen to music without looking at a screen. I’m sure you already know looking at screens before bed is a stimulus that can keep you awake for longer.

10. Make a To Do List

Do you sometimes get up in the middle of the night and remember you have homework due the next day? Instead of worrying about it, keep a pen and pencil or whiteboard and marker beside your bed. You can write down all your worries and forget about them until the morning!

With these tips, you’re sure to pass a sleep efficiency course!

Soon, you may even find yourself waking up before your alarm rings.

Resources:

"Why We Sleep" by Matthew Walker
"The Ripple Effect" by Greg Wells
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

WRITTEN BY: DORI SEEMAN

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