A good night´s sleep supports daily life

A person who’s slept well is energetic, motivated and productive. A good night’s sleep can’t be taken for granted, as stress due to studies or personal challenges can impair the quality of sleep.

Sleep is part of our physiology, one of the cornerstones of our health, and plays a key role in the ability to study. Good sleep has become even more important, as students nowadays have more cognitive stress. Sleep affects things such as the way we are, how we learn, how we behave and how our bodies function. A good night’s sleep is worth cherishing.

Sleep is an active event intended to restore us from the stresses of daily life. Remember that nothing can replace the restorative effect of sleep. What we do and how we act while awake has a significant impact on our sleep. So building good sleep habits starts in the morning, and the choices we make during the day promote good, healthy sleep.

Tips for good-quality sleep 

Morning

• Wake up around the same time each day, including days off.
• Get up immediately after waking up. Don’t linger in bed.
• Enough light, a good breakfast and physical activity will get you off to a good start.

Day-time 

• Follow a regular rhythm in your studies, meals and hobbies.
• Exercise but avoid strenuous exercise for 3-4 hours before bedtime.
• Be aware of how caffeine affects you. Avoid coffee and other caffeine products in the evening.
• Avoid alcohol and nicotine.
• Take breaks and relax.
• Don’t leave any difficult issues or big decisions till the evening.
• Boost your energy levels during the day by:
  • taking short naps (10-20 minutes)
  • eating light snacks
  • taking breaks
  • being around other people
  • going for walks and enjoying fresh air
  • using good lighting

Evening and night

• Do something calm and relaxing that you like about two hours before bedtime.
• Enjoy a light, but sustaining, evening snack. Only drink a small amount.
• Make your bedroom optimal for sleep. A cool, dark, calm environment promotes good sleep.
• Make your bedroom “a time-free zone”. You don’t need to know what time it is at night. Keep your alarm clock somewhere you don’t see it.
• Don’t go to bed until you feel sleepy.
• Don’t force the sleep. Do something that takes your attention away from falling asleep. Avoid smart devices, as their blue light makes it more difficult to fall asleep. 

These self-care tips will help to promote sleep and boost energy levels.  If you’re worried about your symptoms regarding sleep and energy levels, or if they disrupt your life, check out the Self-help program for insomnia on Mentalhub.fi or contact our treatment need assessment service