Fresh bedsheets and dusk walks: Expert tips for sleep-deprived freshers

Starting university can be an overwhelming experience, especially with the pressure of maintaining a social life alongside academic commitments. Jo Baker, a psychotherapist and student sleep and mental health expert, advises that getting daylight early in the day can help regulate the body's internal clock. Waking up around 5:00 AM to attend a four-hour round trip to study dance at the University of Salford leaves Anna-May short on sleep, averaging only five hours per night.

Baker stresses the importance of a consistent wake-up time, as forcing oneself to sleep early can cause stress and anxiety, making it harder to fall asleep. Instead of resorting to excessive caffeine or alcohol, which can disrupt sleep patterns and lead to dependency, Emma Young, deputy director of student services for health and wellbeing at Manchester Metropolitan University, suggests low-key alternatives.

These include alcohol-free events, wellness clubs like yoga and crafts, and engaging in calming activities such as journalling or reading a book without screens.

Melatonin, a natural hormone that promotes sleep, rises before bedtime, but active screen time like watching social media can interfere with this process, keeping one awake. To ensure proper sleep hygiene, it's essential to switch off screens at least an hour and a half before bed, maintain a clean bed, go for a dusk walk to signal the brain, and avoid heavy meals close to bedtime.

Staying healthy during freshers' week is crucial, with universities offering free NHS Men B vaccines to help combat potential illnesses. Additionally, student mental health support services are available, including peer support programs and 24-hour phone lines, to help students feel supported during their transition to university life.