Mastering the Art of Sleep: A Deep Dive into Sleep Hygiene

Emma Gardner on 17 March 2024

Sleeping is one of the most important aspects for good physical health. We need sleep to survive and thrive.

In the quest for quality sleep, mastering sleep hygiene is key. This term covers the array of habits and practices that promote optimal rest. Extensive research has delved into crafting effective guidelines and tips to ensure a rejuvenating night’s sleep.

Health professionals advise teenagers to aim for 8-10 hours of sleep each night, while adults should strive for 7-9 hours. Yet, as many can attest, achieving these targets can be a challenge. Anything less than 4 hours of sleep per night falls short of satisfying rest.

Embarking on the journey towards improved sleep hygiene involves adopting habits conducive to relaxation and restoration. By understanding and implementing these principles, you can pave the way for a more restful and revitalising sleep experience.

A good night’s sleep can: improve your mood, lower your risk of developing serious health problems, fuel you for the day, help you maintain a balanced weight, improve concentration and memory, and help your body fight off illnesses whilst helping your body heal and grow. 

One of the main issues with sleep is that some people really are not good at it. Bad mental health and stress can cause sleep issues. Notably, some people also can suffer from sleep disorders such as obstructive sleep apneas, parasomnia  and restless legs syndromes.

Oversleeping is another issue that can lead people to feel more tired. This is a significant problem among students and teenagers who enjoy sleeping a bit too much for it to be considered healthy. Oversleeping is typically defined as sleeping more than 9 hours a night.

However, there are many ways one can improve their sleep patterns and maintain a good rest overnight. 

  1. The best tip for a good night’s sleep is sticking to a good routine. Try to go to bed at the same time each day and wake up at the same time each day. This sets a body clock, and the regular rhythm will help you maintain a good night’s sleep. If you are a person who struggles with getting regular sleep, then it is recommended, even on weekends, to stick to the sleep routine of the weekday.
  2. Try not to use your bed for anything else other than sleeping. You do not want your mind to associate your bed with work, studies or eating. The bed needs to be associated with relaxation and rest.
  3. Do not watch the clock. That will just stress you out. If your clock has a light on it then that will make you wake up if you check it in the night.
  4. Get comfy! Make sure you have your favourite duvet covers, pillow, and cuddly toys if you want them. Making your bed a comfort space is essential for a great night’s sleep. 
  5. Do not look at bright lights before bedtime. When you’re winding down, reading a book is a much better option than scrolling through TikTok or Instagram! Try to find an alternative instead of going on your phone to minimise keeping your mind alert. 
  6. Avoid nicotine and caffeine before bedtime. Stop consuming caffeine at least 4 hours before you need to go to sleep.
  7. Avoid alcohol 4-6 hours before going to bed. This may be hard for students or social people, but research shows that sleeping with alcohol in your system causes bad quality sleep.
  8. Go to sleep when you actually feel tired. If you cannot sleep, then do something dull and boring for 20 minutes and try again.
  9. Avoid taking naps. If a nap is needed then ensure it is for less than an hour and not close to bedtime. 
  10. Drinking Chamomile Tea is helpful. Chamomile Tea is one of the best herbal teas before bedtime because it is caffeine-free and contains sleep-inducing ingredients.
  11. Having a bath 1-2 hours before bedtime can be useful to relax the body. Also, after the bath your body temperature will drop which can make you feel sleepy. 
  12. Exercise. This is important for many health reasons but can also help you to feel tired when it is time to sleep. 
  13. Eat right. A balanced diet is known to have many health benefits. Do not go to bed on an empty stomach. Do not go to bed on a completely full stomach. A warm glass of milk before bed can be helpful because it contains tryptophan, which is a natural sleep inducer.
  14. Keep a sleep journal to track your progress. 
  15. If you have just read this before bed then turn off your light, relax your mind, and sleep well! 

Discovering Meditation: My Time at the London Meditation Centre

Edward Brooks on 11 May 2023

Meditation is often dismissed as a pretentious, self-help practice reserved for LA Influencers and hippies. However, there is no denying the positive impact that meditation has had on me and can also have on you.

I learned how to meditate at the London Meditation Centre. Owned by Jillian Lavender and Michael Miller, the centre caters to regular people who are looking to find calm amidst their busy lives.

My experience

After a brief introduction, Jillian starts the course with an opening ceremony. The ceremony involved lighting incense and chanting – seeming to spread apprehension across the room whilst some feared they may have joined a cult.

I was then taken into a private room with Jillian, where she gave me my ‘Mantra’ – a short private sound, unique to each person which is given to you depending on your stage in life. Jillian claims this Mantra to be “objective” and that every trained instructor would give you the same one.

Jillian then taught us to use our mantra and we meditated as a group. The type of meditation they teach is Vedic Meditation (VM), created by Maharishi Mahesh Yogi in the 70s. This type of meditation has you focus your attention on a mantra, repeating it in your head over and over for 20 minutes, twice a day.

Overall, my experience at the London Meditation Centre was a positive one.

See Jillian and Michael discuss the course here: https://www.londonmeditationcentre.com/

The benefits

The reason I still dedicate 40-minutes of my day to meditation is not so I can go around boring people with how I’ve found ‘inner peace’, but it’s because of the proven and noticeable effect it has on my life.

Here are a few of the benefits that I’ve found: 

1.Reduced stress and anxiety

This is the most noticeable change in my life since I started meditating regularly, and one that continues even months later. For example, it has improved irritable conversations with housemates about the cleanness of the kitchen!

2. Improved presence

I’ve found that I am less likely to turn to scroll TikTok whilst I’m on the train or before bed and I am more comfortable being in the moment.

3. Improved sleep

Jillian claims the rest you receive is 5x the amount of sleeping. Although I was sceptical of these promises, I find that I wake up more rested even though I have slept for the same time.

How to get started?

If you’re looking to try meditation but aren’t sure where to start, there are many options available. The London Meditation Centre offers a comprehensive program, but if it’s not in your budget, there are many award-winning meditation apps and free YouTube videos that can guide you through your practice.

  • Headspace (Free 14 Day Trial)
  • Balance (Free 1 Year Trial)
  • Calm (Free 7 Day Trial)
  • Breethe (Free 14 Day Trial)

Alternatively, many free YouTube videos take you through guided meditations.

Don’t let preconceived notions hold you back from experiencing the many benefits of meditation – give it a try today and see for yourself how it can positively impact your life.

Building Healthy Habits in 2023

Jessica George on 22 February 2023

At the start of the New Year, it is typical for most people to create New Year’s resolutions in the hope of making the new year better than the old. These News Year’s resolutions are often overly complicated, and it is always disappointing when inevitably you fail at keeping them. Rather than create these resolutions, I would like to offer a few simple healthy habits that you could introduce into your life to build a better 2023.

1.Creating a good sleep pattern

The first healthy habit to introduce into 2023 is a healthy sleeping pattern. Sleep is one of the most important things to keep your mind well and to encourage good habits during your day. While getting the full 8 hours of sleep is not typical for a university student, there are a few good habits you can introduce to your life to get the right amount of sleep, to be both rested enough but also in the right mindset to start your day. Setting an alarm every morning is a good first step to take. Waking up at the same time each morning gets your body into a good routine and helps create that healthy sleeping pattern.

2.Eating well

Eating a balanced diet is important for both the health of your body and your mind. While eating five fruits and vegetables per day may seem daunting, introducing just a few healthier foods into your diet can make all the difference. Replacing just one snack per day with a fruit or vegetable is a good way to start and can make all the difference! Starting small and then building up is the best way to introduce healthy habits into your lifestyle. Another helpful step, to make food easier, is to meal prep and make multiple meals at once to help ensure that you always have dinner available even after long days of studying!

3.Planning

One habit that will make 2023 so much easier is to have a weekly plan. This includes writing down classes, study time, nights out with friends and meal plans. Having everything written down is a simple way to take the stress out of the week and make your life easier. It also means that you will not forget any important assignments or tasks because everything is written down. This is a healthy habit that can make life at university much less stressful. Producing a daily checklist means you can plan a reasonable amount of work to get done every day by setting achievable targets.

4.Taking time for yourself

The most important healthy habit to introduce into 2023 is taking time for yourself. Making sure you schedule time to do the things you love – whether it be reading, watching television, arts and crafts – is important to a healthy balance in your life. Carving out time during your busy schedule to just simply do something you love is a healthy habit that everyone should be introducing to 2023! In my opinion, taking care of yourself is the most important habit that you should keep this year.

The Freshers Flu That Just Won’t Go

Harriet Purbrick on 30 October 2021

We are all sick right now. At least that’s what I’m telling myself to soften the FOMO as I make myself my sixth cup of Lemsip and cancel my plans all over again. 

But I’m not entirely wrong. As the normal Freshers bug sweeps its way across campus, reopening means we are also facing the consequences of “immunity debt”, aka everyone getting sick at the same time because we’ve spent the last year and a half limiting our social contact. 

Of course, if you’re experiencing any more serious or long lasting physical or mental health concerns, seek medical advice. It’s also worth saying that Covid cases are on the rise (again), so if you have any Covid symptoms, take a PCR test.

Nonetheless, here are some tips to look after yourself, whether you’re currently feeling under the weather or just trying to stay healthy!

Sleep

If you’ve got a recurring weekday alarm, give yourself a break and turn it off until you’re feeling better and allow that crucial immune response to kick in. You don’t need me to tell you that maintaining a healthy sleep schedule is also a great defence against infection. However, I really could have done with someone telling me as a Fresher that it’s always better to listen to your body than your flatmates trying to drag you on yet another night out. Re-sell your ticket on Leeds’ Students Group to soften the blow and have a quiet night in, safe in the knowledge that your Monzo account won’t be spammed by Uber receipts.

Diet

One of the now-confounding images that’s stuck with me from my first semester at Leeds was a collective effort to take as many Vitamin C supplements as possible, as if they were ordained with a Pfizer level defence against all sickness (in reality, a lot of the vitamin will come straight out in your pee). Whilst vitamins and minerals are undeniably good for you, you can’t ignore the basics like eating three meals a day and always eating before consuming alcohol! Maintaining a good diet at uni can seem daunting at first (not to mention time-consuming and expensive) but learning a few, balanced meals that you can batch cook and freeze for later, such as a chilli or curries will pay enormous dividends.

Time

As the end of lockdown means the return of pre-Covid expectations for assessment and (some) in-person teaching (meaning you can’t just hide behind a turned-off webcam and muted mic), you’re not alone if you’re feeling stressed. And on top of academic pressures, many of us are finding our diaries packed with Give It A Goes, Otley Run’s, and seeing those friends you’ve inexplicably still got after three lockdowns. In short, it’s a lot. Take time out for yourself and get acquainted with saying no to things before you start to feel overwhelmed.