70 tips for good health in honor 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 brain’s washing machine: 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 can’t 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 don´t 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.