University freshers are being offered expert advice on how to manage their sleep patterns, which are crucial for both academic performance and social engagement. Psychotherapist Jo Baker, a student sleep and mental health expert, suggests that early morning daylight exposure is key to regulating the body's internal clock.
Baker advises that getting out before 11am allows a part of the brain to respond to light, helping to keep the body in check. She also stresses the importance of a consistent waking time, rather than forcing early nights, to prevent the brain from associating bed with stress over sleeplessness.
The experts also caution against alcohol and caffeine. Caffeine can block the natural build-up of sleepiness, while alcohol, though it may induce unconsciousness, replaces restorative deep sleep with lighter sleep. Emma Young, deputy director of student services at Manchester Metropolitan University, highlights the availability of alcohol-free events and wellness clubs as alternatives during freshers' week.
To prepare for sleep, activities without screens, such as journaling or reading a book, are recommended. Baker suggests switching off screens an hour and a half before bed, avoiding heavy meals, ensuring clean sheets, and going for a walk at dusk. Keeping the bed solely for sleeping is also advised.
Students are also encouraged to plan for potential illness by registering with a local GP and dentist, finding their nearest chemist and A&E, and checking university mental health support services. A free NHS Men B vaccine is available to all freshers students.