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    SPC Sleep Tips June 2020

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    darkdevil8207
    The document provides 10 tips for students to improve their sleep, such as avoiding stimulants before bed, establishing a bedtime routine, not bringing worries to bed, and maintaining a regular schedule. It also lists resources for sleep workshops, podcasts, and books that can help with sleep problems.

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    SPC Sleep Tips June 2020

    Uploaded by

    darkdevil8207
    5 views2 pages
    The document provides 10 tips for students to improve their sleep, such as avoiding stimulants before bed, establishing a bedtime routine, not bringing worries to bed, and maintaining a regular schedule. It also lists resources for sleep workshops, podcasts, and books that can help with sleep problems.

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    Neet

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    SPC_Sleep_Tips_June_2020

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    The document provides 10 tips for students to improve their sleep, such as avoiding stimulants before bed, establishing a bedtime routine, not bringing worries to bed, and maintaining a regular schedule. It also lists resources for sleep workshops, podcasts, and books that can help with sleep problems.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    5 views2 pages

    SPC Sleep Tips June 2020

    Uploaded by

    darkdevil8207
    The document provides 10 tips for students to improve their sleep, such as avoiding stimulants before bed, establishing a bedtime routine, not bringing worries to bed, and maintaining a regular schedule. It also lists resources for sleep workshops, podcasts, and books that can help with sleep problems.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Sleep Tips for Students

    How we feel during our waking hours depends a lot on how well we sleep at night. If you get good
    sleep, you stay productive, think logically, retain information and remain energetic and emotionally
    balanced. When we get run down our immunity is reduced and we become more susceptible to
    infections like colds & flu and mental issues like stress, anxiety. Students sometimes suffer with
    physical & mental symptoms of exhaustion.

    Sleep quality is largely dependent on lifestyle choices and most people, at some point in their lives,
    suffer from insomnia. Addressing sleep problems in the early stages can help enormously. The
    solutions are often simple and easy to implement. Students can improve their sleep if they following
    these 10 tips:

    1. No Stimulants two hours before sleep: tea, coffee, cigarettes and some colas & chocolate,
    exercise also acts as a stimulant & should be avoided 2-3 hours before sleep.
    2. Bedtime Routine Go to bed at the same time each night & stop working at least an hour before
    sleep, relax for 30 minutes before getting into bed. Try TV, magazines, light reading, bath, shower,
    mediation, relaxing music, yoga etc. Try this free app: https://www.headspace.com/headspace-
    meditation-app
    3. Leave your worries with your toothbrush you can pick both up in the morning. This may be
    difficult at first but most students can control their thought processes with practice. Replace
    repetitive anxious thinking with relaxing, soothing thoughts or try writing down your worries.
    Anxious thinking produces adrenaline that delays sleep.
    4. Comfort - make sure you are comfortable in your sleeping environment (bed, linen, temperature,
    lighting, noise). Sharing a single bed will hinder sleep.
    5. Drink alcohol in moderation & avoid eating large meals late at night as the digestive process
    delays sleep but do not go to bed hungry.
    6. Avoid consecutive late nights. The body takes several hours to reach the deep level needed for
    rejuvenating sleep, therefore going to sleep after midnight will reduce overall quality of sleep.
    7. Get up early 7-8am so you are tired at night – establish a regular routine and do not sleep during
    the day, even if you have had a late night.
    8. Don't lie awake for ages in the dark, it is best to get up, go to the loo, have a drink or read then
    try again after 10-15 minutes, repeat this process if you wake in the night.
    9. No electronic devices ½ hour before bed as this has been shown to delay the onset of sleep.
    10. Maintain a regular routine - sleep & eat at the same time each day and avoid an erratic lifestyle.
    Our bodies have a natural 24-hour circadian rhythm which affects hormone balance and works best
    if a regular daily routine is repeated. Most research suggests humans need 7-8 hours’ sleep a night.
    Fresh air & exercise during the day can aid sleep quality.

    Did you know that the Oxford Counselling Service run free sleep workshops?
    https://www.ox.ac.uk/students/welfare/counselling/workshops?wssl =1

    They also have short sleep podcasts to listen to.


    https://www.ox.ac.uk/students/welfare/counselling/selfhelp/podcasts?wssl=1

    This is an excellent sleep booklet:


    https://web.ntw.nhs.uk/selfhelp/leaflets/Sleeping%20Problems%201 0pt%202016%20FINAL.pdf
    Remember, even relaxing in bed helps the body rejuvenate, try not to get anxious and frustrated
    about insomnia, feeling tense aggravates the problem. The more you worry about getting to sleep
    the less likely you are to drop off.

    If things do not improve, keep a sleep diary and seek support.

    Please contact the College Doctors or the College Nurse.


    College Doctors: 01865 311234 http://www.leaverandpartnersjericho.nhs.uk/

    Further reading
    https://patient.info/health/insomnia-poor-sleep
    https://www.bupa.co.uk/health-information/mental-health/sleepingwell
    https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

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