70 tips for good health in honour of FSHS´s 70th anniversary
During the year 2024, we will publish 70 tips for good health on this page in honor of the fact that exactly 70 years have passed since the foundation of the Finnish Student Health Service FSHS.
Promoting the health of students in higher education has always been the FSHS’s key task. We address a range of health topics in our webinars and campaigns. Tips from different events will be added to this 70th anniversary page during the year.
Please also follow our event calendar – there you will find interesting topics to listen to almost all year round.
Here are some tips for rest
The celebration of the anniversary began on Thursday 21 March 2024 with the FSHS day´s webinar A recipe for better rest. Therefore, our first ten tips are also about sleep.
1) Sleep is the washing machine of the brain: deep sleep cleans out waste products from the brain
Sleep is priceless in terms of recovery and as important for well-being as exercise and nutrition. Deep sleep is particularly important, as that’s when the brain’s energy resources get replenished. Deep sleep takes place early in the night, so go to bed early. If you’re tired in the evening, don’t ignore it. If you pass the sleep window, you may lose it for hours.
2) Regular sleep rhythm boosts energy levels
A regular rhythm and daily routines are good for health and keep the inner clock on time. Even though it’s tempting to sleep longer on your days off, try sticking to the same sleep rhythm every day for a month. You may notice you’re feeling more energetic!
3) What if my mind is racing and I cannot sleep?
If your mind is racing, mindfulness exercises may help you relax. There’s a mindfulness exercise on our website that you can do when you like, perhaps in the evening before going to bed. Go check it out!
4) If negative things disrupt your sleep, take a moment to worry
When you’re tired, negative things feel even more negative. You can’t sleep if you’re constantly worried and haven’t processed what’s bothering you during the day. Choose a quiet moment during the day to reflect on things and take a moment to worry:
- Write down what’s worrying you.
- Next to it, write down the reason for it and what you could do to solve it.
- If it comes back at night, tell yourself that you already processed it during the day.
5) Good day-time choices improve sleep
Sleep is the best form of recovery, but moments of day-time recovery are also good for sleep and general well-being. Try to do something during the day that makes you feel good – whether it’s seeing a friend, engaging in your favourite activity or even watching a film.
6) Move enough
Exercise but avoid strenuous exercise for 3–4 hours before bedtime.
7) Make your bedroom optimal for sleep
A cool, dark, calm environment promotes good sleep.
8) Be aware of how caffeine affects you
Avoid coffee and other caffeine products in the evening.
9) You do not need to be available 24/7
The speaker of the FSHS day, sleep doctor Henri Tuomilehto believes that digitalisation is one of the main reasons why people are more stressed. We think we have to be available 24/7, so we end up multitasking.
“At the same time people are sleeping less than ever. They’re burning the candle at both ends.”
10) Do not settle for poor-quality sleep
“Sometimes you just need help. You shouldn’t settle for poor-quality sleep. Even the trickiest of situations can be solved”, argues sleep doctor Henri Tuomilehto, who has created the world’s first systematic sleep training programme based on scientific evidence.
- Do you need more tips for sleeping? Read more in our Health Information section.
Tips for organising student events that are more inviting
The themes of this year’s nation-wide Students’ Mental Health Week’s (8–14 April 2024) were equality and social accessibility. A webinar organised by the FSHS looked at the importance of community in supporting students’ mental health. These tips (11–15), based on our interview with psychologist Julia Sangervo, help organise student events that are more inclusive.
11) Keep in mind that when taking differences in functional ability into consideration, equality means more than just lifts and access ramps
When we describe how well an event’s physical environment is suitable for as many types of people as possible, we’re talking about barrier-free access.
Accessibility, on the other hand, refers to the intangible environment, including information provision, social media posts, websites, the services available and people’s attitudes.
Equality means that all people are equal, irrespective of their gender, age, ethnic or national origin, nationality, language, religion or belief, opinion, disability, health, sexual orientation, or other personal characteristics.
When organising events, ensure that all three criteria are met: barrier-free access, accessibility, and equality.
12) Consider that some may need to withdraw
Many of us can feel overwhelmed or stressed in crowded spaces, and may need to take a moment to calm down. This need may be more marked in those with neuroatypicality or certain chronic medical conditions. Events can offer a dedicated space that is less stimulating where people who need to can go to recover.
13) Make space for intoxicant-free leisure activities
Alcohol has been an integral part of Finnish student culture, but complete – or almost complete – abstinence is becoming more and more common. Embrace an atmosphere where choosing not to use intoxicants is not frowned upon. Can you include activities in the event calendar that are naturally substance-free?
14) Let people know how to deal with difficult situations
In the event of anything unfortunate happening – such as harassment – members need to know who is responsible for looking into it and how it can be resolved. For example, if the event has appointed contact persons for matters related to harassment, this should be proactively communicated to those participating in the event.
15) Tell participants well in advance
Even the best of plans can’t be implemented if you don’t tell the participants about them. The more information you include in the event invitation about accessibility and barrier-free access, the easier participation will be for those who need this information.
Tips for fighting loneliness
Inspired by Students’ Mental Health Week, we’ve listed tips (16–20) for addressing problematic loneliness.
16) Avoid blaming yourself
You may think that everyone else is able to find people to spend time with and that you’re the only one feeling lonely, but loneliness is actually common during studies. One in four higher education students report feeling lonely. In other words, it’s not your fault. Knowing this can alleviate the cycle of negative thoughts and keep you from withdrawing from social relationships even more.
17) Aim for routines even in social relationships
We often expect friendships and romantic relationships to be spontaneous. However, it can be a good idea to create structures to help you maintain social relationships in your busy daily life.
- Could you and your group of friends agree to meet on the same day each month?
- If your childhood friend lives far away and isn’t keen on texting, could you agree to make regular phone calls?
- Could you put the weekly peer group meeting on your calendar?
18) Common interest groups can help fulfil social needs
What do you like to do in your free time? Find out how you can do that in a group. Common interests can act as conversation starters, making it easier to get to know new people. You could join a running school, a board game club or a book club or volunteer for an NGO.
19) It is normal for an attempted new relationship not to work out
If you tried to get close to someone and they didn’t want to build a closer relationship, you may feel disappointed, but that doesn’t mean that someone else wouldn’t want to be your friend or partner. Don’t be discouraged. Continue approaching people you’d like to spend time with.
20) Remember that you are entitled to boundaries, too
Don’t take bullying, violence, or any form of abuse from a friend or partner thinking you’d be more miserable alone than in a bad relationship. You deserve to be with people who treat you with respect. If something isn’t okay, you can say so!