| 1. PLAN STUDY TIME : Think about planning study | | | | body is asking for some rest. That might explain that |
| time, as part of your weekly timetable. When would it | | | | exhausted feeling, but just not being able to fall asleep. |
| be good to set aside regular, planned study sessions ? | | | | Set yourself a limit for these activities, especially after |
| If these can be separated into manageable chunks of | | | | 9pm. (e.g. 30 minutes to check mail, and chat) |
| time, you can keep on top of the work, and also have | | | | 6. CREATE A SLEEP RITUAL : Give your body plenty |
| time for leisure, Don't overdo it, but equally do enough | | | | of time to start winding down before you actually hit |
| to have a realistic chance of getting all that needs to | | | | the sack. A shower or hot bath before bed does |
| be done complete. You should try not to work for | | | | wonders. Why not introduce candles, relaxing music |
| more than 1-11/2 hours at a time. Decide whether you | | | | and aromatherapy oils? A touch of Lavender works |
| are more alert and efficient in the mornings or | | | | well. You can even try a meditation exercise - sit on |
| evenings, as this can make a difference. If you can | | | | the floor cross legged, infront of a glowing candle. |
| ask a friend or student peer to join your plan, you can | | | | Breathe in through your nose for a slow count of 5, |
| encourage each other to keep to the plan. Choose | | | | and breathe out through your mouth for the same |
| someone who tends to be reliable with such matters ! | | | | slow count of 5. Feel your lungs fill up to the brim, and |
| 2. BE ORGANISED : Do you have a system in place | | | | then empty almost completely. Do this for 5 or 10 |
| to prioritise work load ? For example, do you use a | | | | minutes, focusing your sight on the flickering flame. |
| planner, diary or memo system , to summarise when | | | | You'll be amazed at how relaxed and calm you feel |
| work needs to be submitted, or tasks need to be | | | | afterwards. |
| completed? Do you have the right tools and equipment | | | | 7. BEDTIME READING : We all say how much we |
| to be organised in this way ? Do you file and store | | | | would enjoy reading this book or that, if only we had |
| notes and handouts in an 'easy to retrieve' way ? | | | | the time. People wait until they are on holiday, before |
| Sounds simple, but a bit of time spent organising | | | | they can unwind and pick up a book. I suggest you set |
| yourself can make tasks feel more contained, and | | | | aside a few minutes each night, and read a page or |
| wastes less time in the longer run. | | | | two of some fiction that interests you. Avoid thrillers |
| 3. EAT WELL : Most of us enjoy fast food some of | | | | and horror books if you want a restful sleep. You |
| the time. Pre-packaged meals are also handy, and | | | | might choose a book on spiritual matters, or some |
| quick. However, as the saying goes 'we are what we | | | | form of fantasy. There is no substitute for a short |
| eat'. There are a number of studies that show | | | | read in bed, before turning over and having an easy |
| improvements in brain function, concentration and | | | | sleep. |
| attentional skills, based on diet. There is no alternative | | | | 8. SLEEP ENVIRONMENT : Change your bedsheets |
| to fresh and well prepared foods. What's more, | | | | and covers once weekly if you can. Make sure you |
| cooking can be a relaxing and enjoyable activity. There | | | | have a comfy mattress and pillows - it's doesn't pay |
| are hundreds of quick food recipes on the internet, for | | | | to be stingy about what you spend on your sleep! If |
| those who are willing to look. Why not set aside a day | | | | your curtains let in too much light, think about replacing |
| or two in the week, where you resolve to cook | | | | them, or adding some blinds. Is the temperature in your |
| something from scratch ? However, it's not just what | | | | bedroom too hot or too cold ? Opening a window, or |
| you eat, but WHEN YOU EAT that is important. Try to | | | | getting an electric radiator (with a timer, if possible) can |
| have three meals in the day, at a reasonable time. | | | | be a great help, to get the climate right for you. Last |
| Eating after 8pm can lead to disrupted sleep, and poor | | | | but not least, think about your nightwear - some people |
| digestion. Eat earlier, whenever you can. Avoid | | | | go without, but if you prefer to wear something, make |
| caffeinated drinks (including fizzy pop) later in the day, | | | | sure it is loose, comfy and soft to the feel. |
| and limit what you have at other times. | | | | 9. WAKE GENTLY : Many cell phones have gentle |
| 4. DO EXERCISE : Regular physical activity is great, | | | | alarm melodies, and allow you to vary the volume of |
| especially short bursts 3 or 4 times a week. It's better | | | | the alarm. Some stereo systems allow you to play a |
| to go for 15 minute run every other day, rather than | | | | favourite CD, on a timer function. However you wake, |
| exhaust yourself on the treadmill once in the week. | | | | start the day with a nice sound or melody. |
| Exercise leads to the release of endorphins, which are | | | | 10. SELF AFFIRMATION: Leaving yourself a message |
| the bodies own 'happy chemicals'. These chemicals lift | | | | to wake up to in the morning, can be good for your |
| mood and help with positive thinking. What's more, they | | | | mood and self-esteem. This can be jotted on a post-it |
| are free. | | | | note, and put on your side table or bedroom door. Tell |
| 5. LIMIT WATCHING THE BOX : That means internet | | | | yourself what kind of day you will have - be positive, |
| use, SMS, playstations and television. Too much of | | | | and self-affirming. You might want to cheat and take |
| anything is a bad thing. Before you sleep, too many | | | | something from a book, or use something inspirational |
| images, sounds and 'flickering screen gazing' keeps the | | | | from the words of a world leader. It might just be as |
| mind overstimulated. It keeps on going even after your | | | | simple as SMILE.... |