How to Get More Sleep in PA School

Posh Wellness, PA School • May 28, 2023

Are you struggling to get enough sleep while attending PA school? Lack of sleep can have a negative impact on your academic performance and overall health. But don’t worry, in this video, we will discuss some effective strategies on how to get more sleep in PA school.

How to Get More Sleep in PA School

School or PA school can be incredibly demanding, leaving you exhausted and struggling to get enough sleep. The constant studying, attending classes, and managing other responsibilities can make it feel like you’re always on the go. However, prioritizing sleep is crucial for your overall well-being and academic success. In this article, we’ll discuss some effective strategies to help you get more sleep in PA school.

Establish a Regular Sleep Schedule

One of the most important things you can do to get more sleep in PA school is to set a consistent sleep schedule. Try to go to bed at the same time-ish and wake up at the same time-ish every day, including weekends. While it’s okay to sleep in a little on weekends, avoid altering your sleep pattern too drastically. Maintaining a regular sleep schedule helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

Establish a Healthy Pre-Sleep Routine

Developing a pre-sleep routine can signal your body that it’s time to wind down and prepare for sleep. About 30 minutes to an hour before bed, put away electronic devices such as phones, laptops, and tablets. The blue light emitted by these devices can disrupt your sleep patterns. Instead, use this time to engage in activities that promote relaxation, such as taking a bath, going for a walk, practicing meditation or breathing exercises, or listening to soothing music. Avoid consuming caffeine or stimulants in the afternoon or evening, as they can interfere with your ability to fall asleep.

Create a Comfortable Sleep Environment

Your sleep environment plays a significant role in the quality of your sleep. Ensure that your bed is comfortable with soft and fluffy pillows. Make your sleeping area cozy and inviting, so you look forward to going to bed. Consider using earplugs, white noise machines, or sleep stories or meditations to minimize disturbances and help you relax.

Incorporate Physical Activity and Exercise

Regular physical activity and exercise can help you get more sleep in PA school. Engaging in exercise during the day reduces stress and anxiety, promoting better sleep at night. Find time for physical activity, even if it means incorporating shorter bursts of exercise throughout the day. Remember to schedule exercise earlier in the day, as exercising too close to bedtime can stimulate your body and make it harder to fall asleep.

Minimize Eating and Drinking Before Bed

Eating large meals or consuming a lot of fluids before bed can disrupt your sleep. Avoid heavy meals before bedtime, as they can cause discomfort and interfere with digestion. Similarly, limit fluid intake, especially after a certain hour, to reduce the number of times you need to get up to use the bathroom during the night.

While the average adult requires seven to nine hours of sleep, individual sleep needs may vary. Establishing a consistent sleep schedule and focusing on sleep quality can help you make the most of the hours you do sleep. Even during clinical rotations or night shifts, try to maintain some level of consistency in your sleep routine throughout the week.

Remember that sleep is essential for preserving your energy, minimizing stress, and improving focus and retention of information. It is one component of a well-rounded wellness routine that you should develop for yourself in PA school. Prioritize fitness, nutrition, better sleep, and mindfulness to support your overall well-being and help prevent burnout in the future.

By implementing these strategies, you can get more sleep in PA school and set the foundation for a healthier and more successful academic and professional journey.

Also read: The Best Way to Improve Performance as a PA Student

About me:

I’m Michele Neskey, aka The Posh PA. Welcome to my YouTube channel! My mission is to provide personalized guidance, education, and motivation to build confidence and promote wellness for aspiring physician assistants and beyond.   

Having been a PA for 17+ years and helped hundreds of students gain acceptance into PA school,  I understand the admissions process. I know what they are looking for, and I can help you tailor every component to make you shine, giving you the BEST chance of getting accepted to a program.  But it doesn’t end there. I create personalized plans for PA students and practicing PAs including test-taking strategy for the PANCE, contract negotiations, and tools to overcome and prevent provider burnout. 

My goal is to get you into a physician assistant (PA) school & survive the rigorous program, help you prevent burnout as a practicing PA, and help you take care of yourself so you can be the best version of YOU for your patients, family, and most importantly YOU!