It’s a website with lots of research based tips and advice intended to give you a slightly better every day life during the pandemic.
In Autumn 2020, the University of Bergen initiated the project to help students and young people get through a challenging period. Covid-19 has affected our everyday life. We socialize less. We are not getting to know new people, we are homesick or bothered with «corona shame,» and struggle with feelings of missing out on the best of student life. This may have both physical and psychological consequences, and some even give up on their studies. The benefit of being a big university is that it encompasses enormous amounts of knowledge on how to master everyday life in all its facets. That’s why all the tips and advice are rooted in research and science originating from UiB itself.
If you sleep better, you function better
Make sure you get regular exercise, but finish exercising at least three hours before bedtime.
Avoid sleeping during the day (if you take a nap, it must be less than 20 minutes).
Don’t stay in bed for longer than you expect to sleep.
Get up at around the same time every day, including on weekends.
Get at least 30 minutes of daylight every day, preferably early in the morning.
Avoid being exposed to bright lights if you get up at night.
Avoid nicotine, coffee, tea, cola and energy drinks (caffeinated beverages) after 17:00.
Avoid using alcohol as a sleep aid. Alcohol can help you fall asleep quickly, but it causes restless sleep by waking you up often and wrecking the quality of your sleep.
Don’t go to bed hungry, but don’t eat a heavy meal just before bed, either.
Try (as far as possible) to only use your bed for sleep – not as a place to work or to scroll on your mobile, PC or tablet.
Ensure your bedroom is dark, quiet and temperate. Use an eye mask and earplugs if needed.
Don’t check the time if you wake up at night.
Teach yourself a relaxation technique and use it if you wake up.
Research shows that sleep can influence mood, concentration and general performance. Getting a good night’s sleep after lectures or studying is also important for learning and memory.
Research shows that sleep can influence mood, concentration, and general performance. Getting a good night’s sleep after lectures or studying is also crucial for learning and memory.
During the coronavirus pandemic, when our ability to move around is restricted, we are spending a lot of time at home, and our study days are turned upside down. Therefore, it may be wise to be proactive about getting proper sleep and minimising any sleep problems. That’s why we have made a list of simple and more extensive tips for better quality of sleep.
The tips are formulated to help you build up a good need for sleep, respect your sleep cycle and avoid too much activity (wakefulness) in the evening and at night.
Sleep is regulated by three interconnected factors, which is why we have grouped the advice according to the factor affected. The technical jargon refers to these factors as the built-up need for sleep (sleep homeostasis mechanism), the sleep/wake cycle (circadian rhythm) and habits/behavioural factors.
Professor and MD PhD at UiB and Director of the Norwegian Competence Centre for Sleep Disorders
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