How much sleep do you get each night? Is that enough? I’m willing to bet that most of you could use a little more. Thinking back to my premedical days, I could have used a lot more. Those of us with Type ‘A’ personalities often believe that we accomplish more when we sleep less.   That’s not necessarily true for a few reasons: (1) Sleep helps consolidate and solidify our memories (2) Sleep helps us reduce stress levels, and (3) Sleep helps decrease inflammation.

Certainly, there are many more benefits of proper sleep hygiene, however these should remind us not to fall into the trap of believing sleep is a waste of time (something which I often think to myself). Knowing these truths, how can you improve your sleep hygiene and in turn, improve your performance as a premedical student?

1) Daily Exercise: As little as 15 minutes of exercise a day can improve the quality of your sleep. There’s just something special about a decent workout that relaxes your body and makes it easier to sleep well. Perhaps it’s the physical fatigue or just a placebo effect of sorts, but regardless, it works!

2) Adhere to a Sleep Schedule: Among the more important things you can do is stick to a schedule. Having a set bedtime isn’t only for children. Many of the most successful businessmen and women adhere to a strict sleep schedule. It is often said that it takes 3 weeks for something to become habit, so force yourself to go to bed at a specific time for 3 weeks, and expect your internal clock to take it from there. Note, this includes weekends.

3) Bed Time Routine: Having a consistent bed time routine will help you adhere to your sleep schedule. It will also allow you to relax before going to bed. Make sure your bedtime activities are distinct from your other activities and strictly associated with sleep time. For example, some people have a cup o hot chocolate and read for 10 minutes prior to bed each night. It’s typically a good idea to avoid television or any other electronic device. Just dim the lights, read a little, say your prayers, and go night night.

Sleep plays an important role in your success as a premedical student. In order for you to perform at your best, you need quality sleep in adequate amounts. Don’t feel guilty to get in that bed a little earlier than usual, and don’t feel guilty if you don’t fall asleep on that chemistry book.

So, let me ask you this, do you get enough sleep each night? If not, what can you do to fix that problem?

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