Sleep rituals for school

Stacy shares her tips for getting a better night’s sleep as a student.

- Stacy

I never struggled with sleep in high school. Sports, academics and extracurricular activities kept me busy and by the time I came home, I could barely keep my eyes open. That all changed when I went away to college. 

In college I didn’t play sports and was strictly there to focus on academics. I had never struggled with coursework in high school, but the intensity, autonomy and pace of college classes made me fall behind quickly. I started looking toward the study habits modelled by successful peers around me.

Many students would hit the library late in the evening, staying there until early in the morning. Thinking that this was normal, I aligned my study schedules with classmates to make sure I could study with them. Coffee became as normal as drinking water and at times I felt like I was merely taking breaks to go buy more fuel for studying. 

Since I was also working part-time during college, my circadian rhythm went awry. I would study all night, get back from the library late, sleep for a few hours and then wake up early to go to work and then class, doing it all over again. Some nights I deemed it easier not to sleep at all since I had drank so much caffeine to study. It became a twisted cycle and although I was studying more, I didn’t see it reflected in my grades. 

When classes ended, I still felt the impending anxieties of future deadlines and exams when I laid my head down to sleep. It was like sleep was no longer a time for rest, but a time for guilt. 

I tried turning on music, TV or watching videos on my phone to tire me out, but the blue light would simply strain my eyes. I would sit up and count how many hours I had until my next shift or class. 

I quickly learned after consulting a sleep therapist that my stress around academics had manifested itself in the form of sleep deprivation and was taking a toll on my body and quality of life. My doctor showed me studies that proved adults need consistent sleep routines and told me to say goodbye to my library night owl friends. 

I had all the signs of poor sleep hygiene and she recommended a few bedtime rituals to help me wind down after studying. I’d like to share what worked for me with you. 

3-4 Hours Before Bed

Setting an artificial “end to the day” is important for workaholics who will likely take their coursework to bed or keep studying up until it’s time to sleep. You need to allow your body and mind time to rest before sleep as it’s difficult to switch from focus to sleep. That could mean changing your location, physically leaving your desk or the library, or scheduling a workout with a friend to help you close the book on your work.

1-2 Hours Before Bed

Practicing some form of mindfulness can be very helpful for handling stress and releasing the cortisol or stress hormone that lurks in your body. Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine, recommends practicing mindfulness during the day, ideally for 20 minutes. “The idea is to create a reflex to more easily bring forth a sense of relaxation,” he says. That way, it’s easier to evoke the relaxation response at night when you can’t sleep.

60 Minutes Before Bed

Turn off your phone! You might have a million reasons to keep your phone on and next to you while you sleep, but even the lingering awareness that it’s there can hurt your chances of sleep. Screens from phones emit blue light that stimulates your body’s internal clock (circadian rhythm), keeping your mind and body awake. Buy an electronic alarm clock to wake you up and keep your phone off and across the room while you sleep. 

I hope that these bedtime rituals can help you the way they helped me. If you are experiencing serious levels of stress you should consult a medical professional. 

Learn more about how you can look after your wellbeing on Student Space.

Hi there! I’m Stacy, an alumna from San Diego State University. I enjoy sharing my personal experiences with stress and offering holistic approaches to cultivating mental health. I’m currently working as a Content Marketing Specialist for Siege Media.

How Radio Came to my Rescue

Ben Dolbear tells the story of how listening to the radio helped to save his sleeping pattern and improved his mental health.

- Ben Dolbear

Night-time is the hardest time for many people living with depression. In the dark, there is no background noise to blend out thoughts that  just don't want to disappear, no visual parade of ever-changing events that entertain your thoughts and no company, to distract you from your depression’s trickery. To make things worse, much of our days are spent wading through the depths of social media, flicking our focus between posts about a friend’s wedding, a natural disaster in Asia, a new-born kitten, a family member’s holiday snaps. Sometimes modernity makes me wish that we could set the clock back fifty years and live in a time where the news was less brutally in-yer-face, where summer afternoons were spent outside, and where there was no such thing as blue light-induced insomnia Our brains are being eternally trained to cope with a constant influx of wide-ranging information that induce wide-ranging emotions. When eventually we stop, our  mind continues to be a rally track, a whirlwind race between memories and feelings competing for our minds’ attention. In the moment, it feels impossible to just stop – 

and breathe. 

For so long, the night-time was something I dreaded. Getting off to sleep was even harder than getting out of bed in the morning (a mighty task that often leads to a slumb back into the pillow and missing yet another lecture). Waking up in the night ushered in palpable feelings of dread and upset. Not being able to sleep properly during the night, set the next day up to be filled with anxiety and stress.  Shame, regret, disappointment, self-loathing, all forced their way in to steal my calm. Sleeplessness was only exasperated by university pressure which complimentary only worsened my sleeplessness.

I tried listening to instrumental music as I drifted off to sleep, and whilst I know it is effective for many people, my bullish depression could not be held off. I tried meditation to no avail. Apps promising that these 5 minutes will bring you a goods night rest, all failed to bring rest to my mind. 

In a last ditch attempt to expel this unhealthy sleeping pattern which was having a detrimental effect on my daily activities and relationships, my thoughts returned to the time we are living in, and realised how wrong I was wanting to return to the old days where mobile phones and social media didn’t dominate lives. I admit, the 21st century has isolated many of us from our friends, but it has also brought the world so much closer together. How would we call our parents, listen to podcasts, stay updated on what is happening in the world, or even read this blog post if it were not for the world evolving, so instead of fighting this change I tried to embrace the beauty of it. 

As the old saying goes, if you can’t beat them, join them, so I decided to welcome my old foe the mobile phone into my bedtime routine. I downloaded a talk radio app and began to listen in bed. The fast pace of modern living and social media has taken away our human tendency to listen to others, as our days are instead defined by fleeting encounters with strangers,  often ones behind a screen. But listening to the radio as I go to sleep is the most rewarding practice, I have ever engaged myself in. Instead of searching for silence I adopted societies fast pace. 

Escaping the addictive authority of low-mood inducing social media platforms, radio offers the perfect natural remedy for insomniacs – my radio station of choice, LBC, which hosts Steve Allen, with his hilarious analysis of the tabloids and belly-achingly funny stories about his hometown of Twickenham, entertaining early risers between 4-7AM, seven days a week, pulling in the highest overnight ratings in London.

My mental health has been aided immensely by my listening to radio call-ins at bedtime. In my darkest times, when my ability to communicate with the people I love fractured, and I shut myself away, talk radio meant that I was never alone. I could surround myself with voices who didn’t demand a response, who didn’t question me or my intentions, and welcomed me calmly to the conversation without judgement.

Now, I sleep in peace. My thoughts and emotions are guided by the radio as I drift off, and I am happier for it.

Hi, I'm Ben. I'm an English Literature student in Southampton writing for Student Minds to help other people living with depression who are on the same road to recovery that I am on.

Being Mindful of Mental Wellbeing

Michael shares four tips for minding and maintaining healthy mental wellbeing at university.

- Michael

There has been a sharp increase in the demand for on-campus counselling services, whilst suicide risk among students has increased since 2000. Undoubtedly, higher education can be a challenging environment for those that, like me, struggle with mentally ill health. However, I believe that one of the best ways that fellow students can help one another is to share their experiences. Here are four of the most important things to help me stay grounded, mindful, and maintain healthy mental wellbeing at university. 

1. Organisation & Discipline

Take practical steps to be more organised and disciplined. 

The only certainty in higher education is that you will be required to juggle a number of different projects, assessments, modules, and the like. Being disciplined with your time management is key. If you can ascertain what is expected of you, and you can envisage the steps needed to meet those expectations, then pre-emptively breaking up your study time at the start of the semester for each module, for instance, will help immensely. Using a calendar/diary/phone app to track/plan study/research sessions enabled me to visualise tasks and avoid several months of immense stress toward the end of the year. 

In a similar vein, I try and set aside as much time as possible for hobbies, socialising, and just being ‘away’ from my work. If you’re particularly vested in your degree sometimes it, and the stress that comes with it, can consume you. Taking time away allows you to come back to your work with a clear and revitalised mind.  

2. Focus On Sleep

Be mindful of your sleep.  

I frequently encounter problems with my sleep – the prime culprit being insomnia. Characterised by not being able to initiate or maintain long periods of healthy sleep, insomnia can make day-to-day tasks (not to mention, studying) seemingly impossible. There have been times in classes that I have phased through time, almost like I was never there. I then developed anxiety about not sleeping and missing more classes that, in turn, led to even less sleep because of worrying! 

Most students will experience late nights. Whether out at clubs, or studying long hours, sleep deprivation among students is common and not particularly problematic in small bouts. It does, though, become a serious problem when you are too tired to concentrate, too restless to read, or too disassociated to listen to your teacher. Regular sleepless nights quickly became normal for me, and increasingly problematic as my studies progressed. Particularly with intense stressful assessment periods approaching, sleep might seem like the enemy because you cannot study, revise, or research whilst you sleep. However quality sleep is very much your friend during such periods. Where possible, regular sleep/wake times will dramatically decrease your chances of feeling encumbered when you’re awake so that you can study more effectively. 

3. Realising When You Need Help

Try and establish a way of identifying when degree-related stress may develop into a mental illness. 

I have found that part of the difficulty in dealing with mental illness at university is the fact that degrees are exceptionally stressful processes. As a degree requires you to face increasingly difficult challenges, it is easy to become caught up trying to meet the growing demands for self-improvement. I’ve become mindful that it can sometimes be a fine line between experiencing a ‘normal’ level of stress, and developing a mental illness. The difference between a couple of sleepless nights awake researching, and actual sleep deprivation because of insomnia, can become blurred. The distinction between a lack of motivation caused by boredom, and the feeling of hopelessness caused by depression, seems slight. 

The key here is not to normalise debilitating levels of stress. Routinely set aside time for work, and set aside time for resting as part of a healthy work/life balance. Therefore, whilst I cannot measure stress like I might with a thermometer for a physical illness, trying to be self-aware of when routine breaks down, and when stress starts becoming ‘too much’, has been imperative. Further, being open about how I feel with family and friends acts as an additional protective support, because they are sometimes better placed to recognise when I am having difficulties, and can then help and advise accordingly.

4. Seek Help

Seek help if you need it. 

If your mental health begins to deteriorate and you feel as though you are struggling, consider seeking out medical help from your GP, your local mental health charity, online services, or your on-campus mental wellbeing team. Failing all of this – consider telling a member of staff at University whom you trust. Approach your mental illness with the same sincerity and seriousness that you would do with a physical illness. 

These tips all have one thing in common – they require some level of mindfulness. Whatever outlook you adopt during university, being mindful will, at the very least, ensure that your university experience is as smooth as possible. 

For more information and advice on looking after your mental wellbeing, click here. 

My name is Michael. I’m a postgraduate International Human Rights student at Birmingham City University, and will be commencing my doctoral studies in September. Having become personally aware of the mental difficulties that university life can bring, I am trying to become more active in bringing mental health issues to the forefront of discussion in higher education. 

The Equilibrium of Body and Mind

Leah provides some handy hints on keeping a healthy mind and body as a student 

 -Leah Brown

Being a student can be stressful at the best of times. With serious decisions around every corner and mountains of work to complete before deadlines, this time of your life is one of the hardest to keep healthy, both inside and out. It’s not always easy, so here are some simple ways you can help yourself to stay healthy and happy during these years. 

1. Stay Organised

This is something I learnt firsthand is tremendously underrated.  Keeping organised and on top of your schedule can help you remain calm about your tasks. It’s all too easy to bury your head in the sand when deadlines get closer and time seems in short supply. Keep notes, calendars, to-do lists, diaries, alarms and reminders. While it seems obvious, it’s something we often forget about and being organised relieves so much of the stress we students experience. 

2. Exercise

This is sometimes misinterpreted to mean that you have to visit the gym 2-3 times a week before you can reap any rewards. That’s a misconception - as a student I wasn’t into sports, but I did enjoy sticking my headphones in and going for a run or aerobics class where I could release the week’s built-up stress. Exercising in a fun way keeps you active while providing an endorphin rush that makes you feel great mentally. Don’t worry if you can’t afford a gym membership, there are lots of online stores that sell cheap equipment!

3. Meal Plan

I always found that having beans on toast or tinned soup for dinner made me feel unhappy and unsatisfied, but cooking meals every night took up too much time. The saviour of my beans on toast diet was to meal plan and cook in bulk! Healthy and hearty meals like chilli, Shepherd’s pie and curry can be made very cheaply. Plan out 3-4 dishes that are easy to cook, buy all the ingredients in one go, then spend a few evenings cooking in bulk. You can then portion up the rest to keep in the freezer so that you always have a healthy meal on hand. 

4. Don’t Sleep In

I know I know, it’s what being a student is about right? But while staying up until 6 in the morning and sleeping in until 12 sounds nice, it risks ruining your sleeping routine and ultimately impacting your mental performance. Sleeping through the day rarely provides the same quality of sleep as a nighttime snooze. Lack of sleep can lead to low self-esteem and feelings of worry and stress. Try setting yourself a semi-flexible bedtime Mondays-Fridays to give yourself a better routine. 

5. Drink Water. Lots of Water.

Did you know the majority of us don’t drink enough water? Staying hydrated can help fight tiredness and fatigue. Drinking water help your body function more effectively and benefits your overall mood and feeling of well-being. The link between stress and dehydration has been heavily reported on and is forgotten all too easily. As with everything, start small, trying to increase your water intake little by little each day.

Sleeping Tips for People with Depression

Eugene talks about how treating sleep problems may be able to help certain people who suffer with depression.  

- Eugene 

It’s pretty normal that we all go through occasional feelings of grief and sadness. In fact it's a fundamental human emotion which occurs in reaction to loss, life’s struggles and its ups and downs. But going through persistent feelings of intense sadness, hopelessness and worthlessness for weeks and even months and not taking interest in things that once seemed enjoyable are clear symptoms of depression.

Depression is becoming a common problem. According to the National Sleep Foundation, depression affects nearly 20 million Americans. It affects our mood, health, performance but most importantly our sleep. Because sleeping too much or sleeping too little is considered a symptom of depression. However, only 15% of all people suffering from depression are reported to oversleep, whereas 80% report suffering from insomnia and it’s easy to understand why. When you have feelings of loss or guilt it can interrupt your sleep. You may have difficulty falling asleep or staying asleep.

Apart from insomnia, many other sleep problems are linked to depression such as obstructive sleep apnoea. According to a Stanford University study including 18,980 people in Europe, depression increases the likelihood of sleep-disordered breathing by 5 times. Another study found that depression among people suffering from sleep-disordered breathing can be cured by treating their sleep problem. They found that their depression was significantly elevated as a result. More studies are piling up that treat depression by treating sleep problems of depressed patients. A recent study included 56 participants suffering from both insomnia and depression. The participants received psychotherapy for sleep problems but researchers found that in half of the participants, depression also eased as a result even though the therapy did not target cure for depression.

The relationship between depression and insomnia is far from simple. For some people, the symptoms of depression occur before having sleep problems and for others sleep problems appear first. According to Dr. Tracy Kuo, research psychologist at Stanford University, “Chronic sleep loss can lead to a loss of pleasure in life, one of the hallmarks of depression. When people can’t sleep, they often become anxious about not sleeping. Anxiety increases the potential for becoming depressed.”

This explains why depression is very common among insomniacs. According to a study conducted by the University of Texas, the rate of depression in insomniacs is 10 times higher than normal people.

So the good news is that by dealing positively with sleeplessness, both depression and insomnia can be treated and I can say that with personal experience. The preparation for good sleep begins way before you hit the pillow, so the healthiest way to improve your sleep is by making a few sleep friendly changes in your daily routine.

Here are some tips to combat sleeplessness:

Exercise
Exercising is an excellent way to improve sleep and alleviate depression. According to the National Sleep Foundation people who exercise have much better sleep quality than people who don't do any physical activity even if they both get the same amount of sleep. The best time to exercise for a peaceful sleep is a few hours before bedtime. The reason is that when you exercise your body temperature rises for a few hours and stays above normal before dropping. This drop in temperature helps your body to settle for sleep so it's best to give it sometime and exercise in the evening if you want to go to bed early.

Smart Dinner Choices
Scientists have linked our food to our sleep and found that there are certain foods that help to promote sleep and they are simple foods like cherries, turkey, milk, nuts, lettuce and jasmine rice to name a few. So instead of going for sleeping pills and other drugs go the natural way by preparing your dinner meal with sleep promoting foods.

Avoid Caffeine and Alcohol before Bed
Alcohol and caffeinated drinks such as tea, coffee, red bull and cola drinks are all sleep disrupters. A cup of tea in the late evening hours can make you count sheep at night so it's best to avoid such drinks.

Avoid Screens
If you don't want to end up tossing and turning in bed worrying about random stuff, skip the TV session before bed. Also, avoid using your laptop, checking emails and even your phone at least 30 minutes before bedtime. The light from these screens keeps the brain alert and disrupts sleep.

Keep A Sleep Routine
Try to keep a sleep routine by going to bed and waking up at the same time every day. This way your body’s circadian clock will map with your routine and will learn to settle for sleep close to bedtime. Also avoid napping in the afternoon as it may disrupt your nighttime sleep.

Set the Scene
Set the scene by keeping your bed clean, wearing comfortable clothing and turning off the lights. Adjust the room temperature to a comfortable level. Place any electronic gadgets such as cell phones, laptop, and tablets outside the room to create minimum disturbance. It’s best to turn them off and plug the chargers. Make yourself a warm cup of herbal tea and if you are into reading you can spend the last hour before bed reading a good book. Reading and even listening to soft music will help you to unwind after a long day and prepare you for sleep.

These tips are simple but they will have a great impact on your sleep and can help combat insomnia and depression.