Sleep experts are offering guidance to university freshers on establishing healthy sleep habits during the transition to campus life. According to psychotherapist Jo Baker, a student sleep and mental health specialist, waking before 11am allows the brain to respond to morning light, which helps regulate the body’s circadian rhythm and improves nighttime sleep quality.
Consistent wake times prove more effective than forcing early bedtimes, which can create anxiety around sleep. Caffeine consumption throughout the day can interfere with the body’s natural sleepiness buildup, while alcohol consumption disrupts restorative deep sleep by replacing it with lighter sleep stages. Baker recommends several practical strategies including turning off screens 90 minutes before bed, avoiding heavy meals before sleeping, washing bedsheets regularly, and taking evening walks at dusk to signal the brain that sleep is approaching.
Alcohol-free social alternatives during freshman week include events like sip and paint sessions or wellness clubs focused on activities such as yoga and crafts. For those struggling to transition to sleep, non-screen activities like journaling, reading, listening to music, or podcasts may be more beneficial than watching videos or social media. The natural hormone melatonin, which rises before bedtime, can be disrupted by screen use that keeps the eyes active.
Emma Young, deputy director of student services for health and wellbeing at Manchester Metropolitan University, emphasizes the importance of preparing for potential illness. Students should register with local general practitioners, locate nearby pharmacies and dentists, and identify emergency services. Universities increasingly offer mental health support including peer support programs and dedicated phone lines. The NHS Men B vaccine is available to all freshers to prevent meningitis, which can progress rapidly if left undiagnosed. Students should also maintain regular contact with family or friends as part of their mental health support network.
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