Advice on how to sleep betterSTUDENT HEALTH CENTRE, LUND UNIVERSITY

It is important to have a clear separation between work/study and spare time in order to stimulate sleep. You should create a space for rest, wind-down and relaxation.

One way is to create an evening ritual before bedtime, such as sitting in a particular place, reading something, turning off your mobile phone/computer/TV. Reflect on the day, your thoughts and feelings, and get rid of them before you go to bed. Someti-mes it may help to write down your thoughts. You can also write down the things you did not have time for during the day, so that you don’t have to worry about forgetting them.

Another ritual could be to do a relaxation exercise that involves refocusing your thoughts on the here and now and affect your breathing frequency and muscle tension.

Simple breathing exerciseTry to open your mouth and relax your jaw and the back of your tongue. Usually, your breathing will then quickly go from stress breathing to a calmer breathing. By doing this in the evening or during the day, tensions before going to bed are not built up but rather dissolved, making it easier to relax.

Relaxation exercise in bed1. Relax your jaw and the back of your tongue. Close your eyes and take a deep breath, inhale, inhale more, hold your breath, feel thetension, and exhale.2. Open your eyes halfway, then let them close.Repeat steps 1 and 2 for a while, and continue to breathe at yourown pace.

Ten tips for improved sleep

• Make sure to get at least one hour of daylight a day.

• Maintain a balance in your activities during the day, that is,do not plan too much in one day and engage in differenttypes of activities. The body and mind respond well to structure!

• Get up and go to bed at the same times every day.

• Avoid caffeine and heavy meals close to bedtime.

• Alcohol can be perceived as improving your sleep, but it makes your quality of sleep worse.

• Physical activity can help you sleep better.

• Make sure it is dark and cool in the room where you sleep.

• Go to bed when you are sleepy.

• Do not compare yourself with others – it is too easy to feellike a failure and have performance anxiety. We all havedifferent needs of sleep.

• If you do not fall asleep within 30–40 minutes, get up fora short while. If you do not sleep as much as you think youneed, your body will adjust this in your deep sleep the followingnight. You do not need to increase the number of hours yousleep the following night.

Are any of these tips useful to you? Try one at a time! Making one change requires patience, and takes about 6–8 weeks for it to last.

Seek help if during the last three months you have been: having trouble falling asleep, waking up during the night and not been able to fall back to sleep for several hours, or waking up too early.

Contact information:

Address:Lund UniversityStudent Health CentreBox 117, 221 00 Lund

Visiting address:StudenthälsanSandgatan 3, Lund

Telephone: +46 (0)46 222 43 77

www.lunduniversity.lu.se/student-health

SölvegatanVattentornet

FB

FB

stationCentral-

Länsbussar

FB

Länsbussar

Stadsbussar

Domkyrkan

Allhelgonakyrkan

Kuvösen

Forskningsbyn

Beta

Alfa

Gamma

(Water tower)

olms

P-hus

P-hus

P-hus

IDEON

AF

65

62

61

5960

56

5758

55

67B

66

68

72A

81

100

70A

71

70B

102

77

76

97

98

99

86

93

92

87

91

88

Studenthälsan

52

90

95

96

101

67A

72B

72C

72D

43

73B

77A

Grå

bröd

ersg

atan

Sto

ra

Clemenstorget

buses)(County

Lilla Gråbröders- gatan

(Cathedral)

Kyrkogata

Kyrkogata

(County buses)

Krafts-

(City buses)

LillaMagle

Magle S tora

Paradisgatan

Monum

entparken

Tinghögsvägen

Möl

levå

ngsv

ägen

väg

mao

er

ndaLsd

ne

Sofiavägen

Mar

gare

taväg

en

Sofiaparken

Margareta-

parkenLovisastigen

Tycho Brahes v

Emdalavägen

Stora Algatan

Lilla Algatan

Agardhs gatan

Lilla Tomeg

Adelgatan

Hjortgatan

Laboratoriegatan

Skolgatan

Råbygatan

Ark

ivgat

an

Studentgatan

Nationsgatan

Pedellgatan

Linnégatan

Systervägen

Kloster gatan

Lilla

Fiskaregat an

Fiskaregat an

Stora

Win

stru

psgat

an

Lilla Tvärgatan

Tvärgatan

Stora

Lilla

Söde

rgatan

Korsgatan

Grö

nega

tan

Drottensgatan

Sankt Månsgatan

Nyg

atan

VästergatanStålbrogatan

Bytaregatan

Kar

l Xl g

atan

Karl Xll gatan

Fredsgatan

Nils Bjelkegatan

Mårtenstorget

Skomakaregat anStortorget

Kung

s gatan

Östra Mårtensgatan

Västra Mårtensgatan

Kilians gatan

Gerda

gatan

Studentgatan

Helgona

vägen

Ger

daga

tan

Professorsgatan

Påls

övä

gen

väg

Dag Hammarskjölds väg

Warh

Britta Holm-ströms gata

Sto

ra T

omeg

atan

aK ndt t e us

Bantorget

Finngat an

Helgonavägen

Hel

gona

v.

torg

Knut den stores torg

Lundalänken(bussgata)

Tegn

érsp

lat s

en

Dalbyvägen

Bred

gata

nK

yrko

gata

n

Stadsparken

Söde

rgat

an

Svanegatan

Stor

a

Sankt Petri Kyrkogat

Bang

atan

Spo

lega

tan

Sankt

Lauren

tiigat

an

Vallg

atan

Öst

ra

Östra Vallgatan

Sölvegatan

Biskopsgatan

Sand

gata

n

Allhelgona Kyrkogat a

Tunavägen

Kung Oskars väg

Kävlingevägen

Getin

gevä

gen

Baravägen

Dalbyvägen

Tunavägen

Tornavägen

Ole

Röm

ers

väg

Tunavägen

E 22

mot

orvä

g

Scheelevägen

Sche

elev

ägen

Sölv

egat

an

Getingevägen

Sölvegatan

Brunnsgatan

Sšdra Esplanaden

Östervångsv

ägen

Östervångsvägen

Pålsjövägen

Olshögsvägen

ScheelevägenTornavägen

Bankgatan

Bankgatan

Gyl

lenk

roks

allé

Trollebergsvägen

John Ericssons väg

Baravägen

Sven

shög

sväg

en

(Kartan omfattar institutionerna i Lund.)

InstitutionskartaLunds universitet

Map of the university departmentsLund University

FBFlygbuss till Sturupsflygplats

Parkering

Cykelväg

Universitets-byggnader

0 100 200 300m

Godkänd från sekretessynpukt för spridning. Lantmäteriet 2002.10.28.Digital produktion: Stadsbyggnadskontoret i Lund.

Copyright: Stadsbyggnadskontoret i Lund.

Student Health Centre

Lund University | Student A

ffairs 2015. Photo: Kennet Ruona

LUND UNIVERSITY

PO Box 117

SE-221 00 Lund

+46 46-222 00 00

www.lunduniversity.lu.se