Stage 4 · Lesson 6 of 7

Phones, caffeine and late nights

Three habits disturb student sleep most. Phones: scrolling in bed keeps your mind active and pushes sleep later, and notifications wake you up. Charge your phone away from the bed if you can, or use do-not-disturb and an app limit after a set time.

Caffeine: it stays in your body for hours, so the evening chai or energy drink during revision can affect sleep long after you feel it wear off. Late-night study and gaming: night after night, they shift your body clock so mornings become a struggle. None of these needs to be banned forever; the aim is to move them earlier in the day.

Common trapusing caffeine to fix tiredness caused by late nights, which makes the next night worse and creates a cycle.

A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it

Resources for this stage

Start with

GuideFree
Mental Health at Work (WHO fact sheet)
World Health Organization
What WHO says about work, stress and burnout, and what employers should do

Practise

Insight Timer
Free sleep and wind-down recordings for your evening routine

Keep handy

NHS Every Mind Matters
Practical NHS tips on sleep and on managing stress before it becomes burnout

Also worth your time

Burnout: The Secret to Unlocking the Stress Cycle (Emily and Amelia Nagoski)ReadPaid
Why stress needs to be completed in the body, and how to do it, with research behind it

Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).