Expert Tips for Sleep-Deprived Freshers: How to Beat the Morning Blues

As the start of university beckons, students are gearing up for a whirlwind of social events, academic demands, and late-night study sessions. But with the pressure comes a common struggle: staying awake and alert during the day.

According to Jo Baker, a psychotherapist and student sleep and mental health expert, the key to beating the morning blues lies in establishing a consistent waking time.

Anna-May, 20, a dance student at the University of Salford, knows the struggle all too well. Her four-hour commute leaves her short of sleep, and she often finds herself dozing off during her journey. "I track my sleep and get worried about how little I will get, and then sometimes that keeps me up," she says.

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"I can tell I'm more tired towards the end of the week and things can feel harder."

Too many flat whites can lead to a sleep problem, warns Baker. "Caffeine hangs around in the body and blocks the build-up of sleepiness throughout the day. Too many flat whites and you'll not only be short of cash - you could also develop a sleep problem."

Emma Young, deputy director of student services for health and wellbeing at Manchester Metropolitan University, points out the low-key alternatives during freshers' week. "There are lots of alcohol-free events now, like sip and paint. You can also try wellness and wellbeing clubs, like yoga and crafts, if you don't fancy the sport or music societies."

Forcing yourself to have an early night isn't going to work, especially if you end up lying wide awake in bed. "Your brain learns this is somewhere I lie and get stressed about not being able to sleep - so the most important thing is a consistent waking time," says Baker.

Anna-May acknowledges the conventional wisdom on pre-bedtime screen time, but is open to alternative strategies for unwinding. She finds journaling and reading to be effective tools for creating a peaceful transition to sleep. Meanwhile, listening to music or a podcast can also be a soothing choice.

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Switching off screens an hour and a half before bed. Avoiding a heavy meal just before going to bed, and washing your sheets regularly can also help improve your sleep quality. Feeling unwell can impact your sleep patterns.

However, good hand hygiene can reduce the risk of getting a fever, sore throat, and blocked nose.

As the university year begins, it's essential to prioritize sleep and establish healthy habits. By following these expert tips, students can beat the morning blues and stay focused throughout the day.