💤 Some people find it hard to fall asleep and end up lying awake for a long time before they do. Others struggle with frequent awakenings and restless sleep. Some have a shifted circadian rhythm, which constantly makes it difficult to get up in the morning.
Managing Sleep Problems
🛏️ It’s normal to have sleepless nights once in a while, but if sleep problems persist and affect how you function in daily life and your general well-being, it’s especially important to focus on good sleep hygiene. The advice below aims to build up your need for sleep, respect your natural day–night rhythm, and avoid high levels of activity in the evening and at night.
Good sleep hygiene:
- Exercise regularly, but finish at least 3 hours before bedtime.
- Avoid sleeping during the day
- Do not stay in bed longer than your intended sleep time.
- Get up at about the same time every day, including weekends.
- Get at least 30 minutes of daylight every day, preferably early in the morning
- Avoid being exposed to bright light if you have to get up during the night.
- Avoid coffee, tea, cola and other caffeinated drinks after 5 p.m.
- Nicotine also has a stimulating effect and should be avoided.
- Use the bedroom for sleeping, not for work, phone, computer, or tablet.
- Make sure the bedroom is dark, quiet, and at a moderate temperature.
- Don’t look at the clock if you wake up during the night.
- Learn a relaxation technique and use it when you wake up during the night.
Acceptance of insomnia
🙏🏼 Good tools are important, but not always enough. By accepting that you won’t sleep well at times, you can reduce the suffering or discomfort linked to sleep difficulties. Accepting your body and the insomnia can help you move toward a calmer and more balanced state, which in turn makes your body more ready for sleep.
Ask for and accept help when it’s needed
There is a lot you can do to take good care of yourself, but if you feel that the setbacks are becoming too heavy, you should know that help is available. Some students also have greater challenges and more difficult life experiences than we have described. However, we hope that most people will find something useful here. But maybe you feel that you need something more?
The development goal for the study period is, as previously mentioned, “to manage on your own”, but that does not mean that you have to manage all by yourself. Managing on your own also means cooperating with others and daring to ask for help. Here we have put together a list of different support services. There are many people who can help you, and SiS helse also wants to be here for you as a student.
We’re here for you if you need us, and we wish you the best of luck with your studies and student life! 🫶🏼