Sleep strats

Tips for a better sleep so you can get some better grades

Who cares if I have good grades if I can’t sleep

katherine mutschler

s&h editor

I have suffered with insomnia for years, and I had finally fixed it until I got the infamous COVID-19. In my frustration, I went back into my sleep journal for all the coping I had used before getting sick, and I am sure many people can relate to my frustration too (online school is awful for sleep). I will walk you through environmental, behavioral, and thinking changes that can help according to the Government of Saskatchewan’s guidelines for sleep hygiene found on their website under “Healthy sleep habits summary”.

The environmental changes section highlights the importance of associating the bed for certain activities so the brain does not get confused. The Government of Saskatchewan suggests that the bedroom should remain clean and comfortable so the mind can rest. They also suggest that you keep the bedroom for sleeping and other bed related activities (this does not mean reading or scrolling in bed). If you have a two-room apartment like me, I would suggest making a part of the bedroom be separate from your bed (I have a bean bag chair for reading). The government also suggests avoiding bright lights before bed, so you can turn on mood lighting an hour before sleep to make things dimmer (and trick your brain into thinking it is night time).

Behavioral changes are also something to help get a better night’s sleep. Keeping a bedtime and morning routine is crucial, and keeping the times you go to bed and wake consistent is important for sleeping (if this is possible for your schedule). Exercise is also a good way to help with sleep, but you may need to experiment with what works best for you. I find cardio before bed helps me, but this may make some people too awake to sleep. You will also see some benefit in experimenting with what time you cut off sugar, caffeine, alcohol, and other stimulants. I personally try to stop drinking coffee by 2 p.m. since my insomnia has come back (which means I have gone many days without coffee). If you can’t sleep, you can leave the room or bed so that your brain does not associate the sleeping space with staring at the wall having an existential crisis.

The final section the Government of Saskatchewan highlights is changing the way we think about sleep. I know my insomnia is triggered by worrying I can’t sleep enough (how can I sleep 10 hours to heal my COVID and still make it to 9 a.m. zoom class?), but I can try to remember I do not need to sleep perfectly every night to function. You can also write down anything you are worrying about and make it a “tomorrow issue” (one of my favourite things to do). Finally, and this may not work for everyone, but you can try to meditate. Shut the mind off, focus on your breath, and sleep.

Unfortunately, you could do all the right things and these things may not work. In that case, consult a doctor, therapist, or another professional about your sleep woes. Sleep issues can be a result of anxiety, depression, disorders, trauma, and other conditions, and therapy or medication are sometimes needed.

Keep these tips in mind. Go grab a warm drink, a squish mellow, and get the phone out of your bed. I wish you the best of luck in your sleep endeavors.

Lux Graves via Unsplash Perhaps I can just pretend my alarm never went off.

Mental health and physical health during online school

There may be a plague out there, but we can still try our best to feel our best

victoria baht

s&h writer

In Regina, Saskatchewan, the winter season has just begun, and we are continuing the battle of COVID-19. For Carillon readers in general, and especially our University of Regina students, this can be a hard time as we are online once again for winter semester until at least February 7. All of these events take a toll on our mental and physical health. This week I’m going to talk about mental and physical health, and how we can try and remain healthy. These following activities are ones that you can do alone or with others!

If you have been thinking about hobbies throughout the pandemic, then this may be the time to explore that. Too many of us resort to the easy hobbies that we do on repeat for endless nights, like watching Netflix or reading a good book. To help with your mental health and to have a highlight of your week, pick one new hobby to try once a week and stick to it. Some examples can involve knitting, coloring, a 30-minute exercise of yoga or meditation, learning how to play card games like crib or solitaire, and the list continues. These activities do not only give you something different and spontaneous to do, but they can challenge your mind and physical body.

How about we focus on the remainder of the week? What is something we all need daily, but some of us hate (or love) doing? Cooking! A good way to boost both your mental and physical health is by creating good meals to refuel your body. You have a night off, and you are at home and do not know what do. Why not grab that cookbook at the back of your cupboard and try a new recipe to make lunch for the rest of the week, or a snack to enjoy later? Don’t have a cookbook? Grab your phone and look on TikTok; I am sure you can find someone to inspire you.

Our mental health has a boost now, what about physical health? Don’t worry, the Carillon has not forgotten about that.

What is a show that has been going on for many years and just got renewed for another season? I’ll give you a hint…it is longer than 15 seasons. That is right, the show is Greys Anatomy! A main thing that happens in this show is they have a little dance party to brighten the mood – why not get into that action? It will only take about eight songs to do a full 30-minute workout, so get that beat up on the stereo and in your chest!

If dancing to fast music is a little too upbeat but you still want to get moving, an activity that you can do in the comfort of your own home to get yourself comfortable and ready for bed is yoga. If you have tried yoga before and that does not sound that appealing, look at your friend YouTube; they have yoga moves and workouts that go from just stretching to beginner and advanced. Not motivated yet? Did you know that yoga is good to increase flexibility, strengthen your core, legs, and arms (basically a full body workout), and is a great protection from injury? Well, now you do! Go give it a shot.

Whether you learn a new a hobby, create a delicious snack to enjoy after your dance party, or do yoga, these are a great way to boost your mental and physical health. Partake in these activities alone or with friends to thrive. Try focusing on your mental and physical health to get through this winter. You are almost there, slowly but surely!