Whilst it's important for students to have sufficient sleep at night, it's just as key that they feel rested and relaxed while they actually study. Whether they are looking for research paper writing services or doing last-minute cramming for an exam, the last thing they'll want is to feel uncomfortable or cramped.

It may be that you are studying for a qualification at the moment, and are looking for some tips to help you feel more rested as you do it. If that's the case you should read on because we may have the perfect set of suggestions for you.

Own A Decent Bed

It may be that you spend some of your time reading from your smartphone or Ipad, whilst reclining on your bed. Don't do this for too long, to preserve both your eyesight and your posture. In order to experience a refreshing night's sleep and a lack of neck or back pain, you may need to buy a new bed. A new mattress and new pillows will give your body the necessary support, provide comfort and keep you cozy throughout the night.

There are many different types of beds available on the market so make sure that you do some research before buying anything. If you go online you can access mattress reviews and look for those that get five-star ratings and high customer satisfaction. You may be able to watch mattress review videos, discover how they are made, and learn more about mattress layers too.

Have Sufficient Sleep

You should aim to have a healthy routine of 7-8 hours' sleep each night so that your brain has time to process the information that you need for school or work. Other benefits are that you will be more productive, and be less likely to experience brain fog. It will be easier to focus and concentrate on your work, and to cope with any unexpected stresses that arise along the way.

Turn off all your electronic devices (televisions, laptops, computers, smartphones, tablets) an hour before bedtime because they emit blue light. This can disrupt your body's melatonin production and adversely affect your sleep. You should aim for a consistent wake-up time. This is because it will benefit your body clock by giving it structure. If possible, avoid sleeping for longer during the weekends because doing so can upset your circadian rhythm.

Some other health benefits of having regular sleep are that it makes you less likely to suffer from depression, and it also allows your body to mend any damage that was caused by stress. Your immune system can be safeguarded, helping prevent sicknesses from impeding your study experience, too. 

Eat And Drink Well

The amount of water that a person needs each day depends on many factors. They include the climate, the amount of physical activity they have, and individual differences such as weight, sex, and age. Generally speaking, most healthy adults require around six to eight glasses per day (each approximately 250ml). In terms of study, the advantages of staying hydrated are twofold. First, the mind needs water to function properly (e.g. maintaining levels of concentration) and second, regular drinking helps prevent bladder infections (which can be common for people who spend long hours sitting in one position).

Students benefit from breakfasts and other meals that provide a slow release of energy rather than a quick (and short-lived) boost. In terms of diet, you should choose to eat foods that are rich in complex carbohydrates (e.g. vegetables) rather than simple sugars (which can act as a "crash" later).

Timing

Timing is important when it comes to food consumption. Avoid eating heavy meals at midday or you will experience an energy slump. If you have a main meal just before bedtime it could cause sleep disturbances and other digestion-related complications. Your snacks should always be high in protein (e.g. nuts or seeds) since this has been shown to help people stay focused longer than carbohydrates. If you drink coffee, don't exceed three cups in a day and never drink it during the evening. This is because caffeine could impede your sleep quality.

Organize A Study Routine

When you create your weekly study schedule, factor in regular breaks. They can help you remain rested and refreshed while studying, and keep your mind engaged with the material. If you are working at a desk, stop every thirty minutes to stretch your legs, grab a quick drink of water, or take some deep breaths. This can help you avoid becoming stiff and uncomfortable while sitting for long periods of time. Stretching exercises are a great way to release the tension caused by studying. You can also do simple things like taking the stairs instead of the elevator or pacing around outside briefly for some fresh air.

It's also important to protect your eyes from strain. Make sure your computer screen is sufficiently bright that you can see the text clearly. If it feels like your eyes are strained or dry, take a five-minute break and simply blink or look away from the screen for a while. By looking at distant objects (e.g. through your window) it can often give your eyes the rest that they need.

Remove Distractions

You need to be focused on one thing only, and that's your study. If there are lots of distractions such as noise, chatter, traffic, or different lights the environment will be far from restful.

Turn off your phone (including audible notifications) when studying, and close all social media applications on your computer. Don't rush to open up an email every time one arrives or you will lose your train of thought. Emails can be useful but if there are too many coming through during the course of the day, only pick them up once an hour.

Hopefully, you will put some of these changes into practice immediately. You may be surprised how quickly you feel more rested and relaxed as a result. Then you'll be able to get the maximum enjoyment from your studies and the life changes that it may bring.