January is a long, dark, cold, and often wet month. Many feel that studying during the winter is especially tough. We all need more sleep, and it's difficult to get the daylight we need for vitamin D and to maintain a good sleep rhythm.
This can help:
- Try to find something to look forward to, create small bright spots in the darkness.
- Move around even if it might be slippery and wet outside.
- Everyone needs to be social – the framework isn't the same as in December and around Christmas. The coziness doesn't come by itself, many focus on being healthy and starting a 'new me'. It can be especially tough when it doesn't work out. Give yourself a little slack, and find something that works for you.
There are several factors that can make us tired, sluggish, and exhausted, including lack of sleep.
Sleep is essential for good health. Poor sleep at night affects work ability, concentration, and productivity during the day. Additionally, it affects mood and quality of life. Mental imbalance can be a cause of sleep problems, and a result of sleep problems over time.
Some find it difficult to fall asleep and lie awake for a long time before they do. Others have problems with frequent awakenings and restless sleep. Some have a shifted sleep rhythm that causes ongoing problems with getting up in the morning.
Managing sleep problems
It's normal to be sleepless occasionally, but if sleep problems persist and affect your daily functioning and normal well-being, it's especially important to focus on good sleep hygiene. The advice below aims to build sleep needs, respect the sleep rhythm, and avoid high activity in the evening and night.
Good sleep hygiene:
- Regular exercise, but finish at least 3 hours before bedtime.
- Avoid napping during the day.
- Don't stay in bed longer than the expected sleep time.
- Get up at about the same time every day, even on weekends.
- Get at least 30 minutes of daylight daily, preferably early in the morning.
- Avoid exposure to bright light if you have to get up at night.
- Avoid coffee, tea, cola, and other caffeinated drinks after 5 PM.
- Nicotine also has an activating effect and should be avoided.
- Use the bedroom for sleeping, not for work, mobile, PC, and tablets.
- Ensure darkness, quiet, and moderate temperature in the bedroom.
- Don't look at the clock if you wake up at night.
- Learn a relaxation technique and use it during awakenings.
Acceptance of sleeplessness
Good tools are important, but not always enough. By accepting that you don't sleep during certain periods, you can reduce the suffering or discomfort associated with sleep difficulties. Acceptance of the body and sleeplessness can help you move towards a calmer and more balanced state, which in turn makes the body more inclined to sleep.