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Improving Sleep - Student Guide
Clinical Psychology Direct
- PLAN STUDY TIME : Think about planning study time, as part of your weekly timetable. When would it be good to set aside regular, planned study sessions ? If these can be separated into manageable chunks of time, you can keep on top of the work, and also have time for leisure, Don’t overdo it, but equally do enough to have a realistic chance of getting all that needs to be done complete. You should try not to work for more than 1-11/2 hours at a time. Decide whether you are more alert and efficient in the mornings or evenings, as this can make a difference. If you can ask a friend or student peer to join your plan, you can encourage each other to keep to the plan. Choose someone who tends to be reliable with such matters !
- BE ORGANISED : Do you have a system in place to prioritise work load ? For example, do you use a planner, diary or memo system , to summarise when work needs to be submitted, or tasks need to be completed? Do you have the right tools and equipment to be organised in this way ? Do you file and store notes and handouts in an ‘easy to retrieve’ way ? Sounds simple, but a bit of time spent organising yourself can make tasks feel more contained, and wastes less time in the longer run.
- EAT WELL : Most of us enjoy fast food some of the time. Pre-packaged meals are also handy, and quick. However, as the saying goes ‘we are what we eat’. There are a number of studies that show improvements in brain function, concentration and attentional skills, based on diet. There is no alternative to fresh and well prepared foods. What’s more, cooking can be a relaxing and enjoyable activity. There are hundreds of quick food recipes on the internet, for those who are willing to look. Why not set aside a day or two in the week, where you resolve to cook something from scratch ? However, it’s not just what you eat, but WHEN YOU EAT that is important. Try to have three meals in the day, at a reasonable time. Eating after 8pm can lead to disrupted sleep, and poor digestion. Eat earlier, whenever you can. Avoid caffeinated drinks (including fizzy pop) later in the day, and limit what you have at other times.
- DO EXERCISE : Regular physical activity is great, especially short bursts 3 or 4 times a week. It’s better to go for 15 minute run every other day, rather than exhaust yourself on the treadmill once in the week. Exercise leads to the release of endorphins, which are the bodies own ‘happy chemicals’. These chemicals lift mood and help with positive thinking. What’s more, they are free.
- LIMIT WATCHING THE BOX : That means internet use, SMS, playstations and television. Too much of anything is a bad thing. Before you sleep, too many images, sounds and ‘flickering screen gazing’ keeps the mind overstimulated. It keeps on going even after your body is asking for some rest. That might explain that exhausted feeling, but just not being able to fall asleep. Set yourself a limit for these activities, especially after 9pm. (e.g. 30 minutes to check mail, and chat)
- CREATE A SLEEP RITUAL : Give your body plenty of time to start winding down before you actually hit the sack. A shower or hot bath before bed does wonders. Why not introduce candles, relaxing music and aromatherapy oils? A touch of Lavender works well. You can even try a meditation exercise - sit on the floor cross legged, infront of a glowing candle. Breathe in through your nose for a slow count of 5, and breathe out through your mouth for the same slow count of 5. Feel your lungs fill up to the brim, and then empty almost completely. Do this for 5 or 10 minutes, focusing your sight on the flickering flame. You’ll be amazed at how relaxed and calm you feel afterwards.
- BEDTIME
- SLEEP ENVIRONMENT : Change your bedsheets and covers once weekly if you can. Make sure you have a comfy mattress and pillows – it’s doesn’t pay to be stingy about what you spend on your sleep! If your curtains let in too much light, think about replacing them, or adding some blinds. Is the temperature in your bedroom too hot or too cold ? Opening a window, or getting an electric radiator (with a timer, if possible) can be a great help, to get the climate right for you. Last but not least, think about your nightwear – some people go without, but if you prefer to wear something, make sure it is loose, comfy and soft to the feel.
- WAKE GENTLY : Many cell phones have gentle alarm melodies, and allow you to vary the volume of the alarm. Some stereo systems allow you to play a favourite CD, on a timer function. However you wake, start the day with a nice sound or melody.
- SELF AFFIRMATION: Leaving yourself a message to wake up to in the morning, can be good for your mood and self-esteem. This can be jotted on a post-it note, and put on your side table or bedroom door. Tell yourself what kind of day you will have – be positive, and self-affirming. You might want to cheat and take something from a book, or use something inspirational from the words of a world leader. It might just be as simple as SMILE….
Article submitted Tuesday, November 06, 2007 & read 105 times.
Dr Bobby Sura is a Consultant Clinical Psychologist, specialising in Child and Adolescent Mental Health. He works both in the public (NHS) and private sector, being the proprietor of Clinical Psychology Direct (www.clinicalpsychologydirect.com). Dr Sura is Chartered with the British Psychological Society (BPS) and Association of Family Therapy (AFT).
Dr Sura has particular expertise in family and relationship problems and can assist with medico-legal reports (for court processes) and matters of differential diagnosis (including Attachment Disorder, ADHD and Autistic Spectrum Disorders).
For further information, please call on 0121 706 7330 or email Dr Sura on info@clinicalpsychologydirect.com
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