No, we don’t mean how many times a month you change your bedding (but you should do this regularly) we’re talking about your sleeping habits.
As outlined by Mind, “there’s a close relationship between sleep and mental health” and “that both living with a mental health problem can affect how well you sleep and poor sleep can have a negative impact on your mental health.”
Studies have shown that problems sleeping, whether that be struggling to fall asleep, stay asleep or interrupted sleep, can increase feelings of worry, loneliness and irritability. It can also lead to lack of concentration, trouble making decisions and impact symptoms of pre-existing mental health problems like depression and anxiety.
So, it’s an important thing to look at and take seriously when trying to stay happy and healthy, especially at university. We’re not saying you need to totally cancel those late nights studying or socialising, but it’s good to be aware of what can impact your sleep and how to get into a good routine.
We’ve pulled together some top tips from Mind so if you want to know more, keep reading!
Establish a routine
Many people find going to bed and/or waking up at the same time each day helps them establish a good pattern of sleep.
Think about what you do before you go to bed
Stress and worry are one of the biggest reasons our sleep might be disturbed. Whether it’s caused by relationships, money or an impending uni deadline, we often find these worries feel bigger and louder when trying to sleep.
Breathing exercises and meditation are great ways to reduce stress, relax before bed and ready your body for sleep.
It’s also worth thinking about what you’ve consumed before you go to bed, as things like sugar, caffeine, alcohol and drugs can seriously affect your slumber. Moving your body in some way throughout the day can also help you fall asleep at night.
Think about your environment
There might be only so much you can change in your student bedroom but temperature, light and noise levels can all affect our sleep. Think ear plugs and eye masks, or maybe a low light and podcast to help you drift off.
If temperature is your problem, investigate what duvet you’re using as it could be making you too hot or cold!
Turn off those screens
There are mountains of research which shows that using screens in the evening can negatively affect your sleep.
The best way round this is to avoid using your phone before going to sleep full stop. But if you can’t try to reduce the brightness and don’t play stimulating games just before you go to bed.
Putting your phone on silent or airplane mode whilst you sleep will also reduce the likelihood of you being disturbed during the night.
What to do if you really can’t sleep?
If you’re struggling to sleep it can feel frustrating, stressful and at some times lonely – we’ve all had that moment at 3am where it feels like we’re the only person awake in the whole world, right?
But try not to force sleep. If you can do something to relax in bed like reading, listening to something soothing, or meditation, give that a go. Sometimes getting out of bed to do something calming until you feel tired can also help.
If you want more tips on how to improve your sleep take a look at this guide from Mind and if you need support with your mental health and wellbeing don’t hesitate to get in touch.