As the evenings get darker, it can be tempting to stop prioritising sleep hygiene and fall into poor sleep patterns. For many students, desks are placed very close to beds, so it’s especially important to create some separation between study and rest.
Here are some tips from the Wellbeing Team on how to build healthy sleep habits:
Keep a regular schedule: Try to go to bed and wake up at roughly the same time each day, even on weekends. Avoid building up “sleep debt” - for example, sleeping only four hours one night and then oversleeping the next to catch up.
Keep a routine: Stop studying and do something relaxing for at least 30 minutes before bed. This helps signal to your body that it’s time to wind down.
Reduce screen time before bed: Blue light from phones and laptops suppresses melatonin (the sleep hormone). Try to limit screen use before bed, or turn on a blue light filter to help.
Be cautious with caffeine: It can take 6-8 hours for caffeine to leave your system, so plan your intake accordingly and avoid caffeinated drinks later in the day.
Move during the day: Daytime exercise helps you feel naturally tired at night. Getting enough sunlight during the day also supports your circadian rhythm (your body’s internal clock) - try to get some sunlight soon after waking up.
Associate your bed with sleep: Avoid watching films or studying in bed (unless absolutely necessary). This helps your brain associate your bed with sleep and relaxation, rather than wakefulness.