Getting a good night’s sleep (of between 7-9 hours) will help you to learn at your best, improve your state of mind and hopefully feel happier!  

 Here are some simple tips to help you get a good night’s sleep: 

• Keep your bedroom tidy and clean. 

• Try to go to bed and get up at the same time every day (even at weekends). 

• Avoid caffeine, nicotine, and alcohol for at least 4 hours before bedtime. 

• Exercise regularly but leave at least 3 hours before you go to bed. 

• Have a bedtime ritual such as brushing your teeth, setting the alarm or reading a book. 

• Only go to bed when you feel sleepy. 

• Make sure not to go to bed hungry, thirsty or too full. 

• Limit how much ‘blue light’ you have just before bedtime (TV, computer, phone or tablet). 

• Keep your bedroom only for sleep, do not study or watch TV in your bed. 

• Ensure your bedroom is dark and at a comfortable temperature. 

• Use relaxation exercises to help you sleep (warm bath, relaxation podcast etc).  

• If you cannot fall asleep within 30 minutes, get out of bed and do something relaxing. 

Take our quiz and find out more about your sleep habits https://www.buzzfeed.com/studentlifeuoa/your-sleeping-habits-cantsleep-21zeg7rok6 

 For more ways to help to improve your night’s sleep visit: https://www.sleepfoundation.org/  

Your safety and wellbeing at university is important to us. We have a number of internal services and resources available to protect our community. To find out more please visit: https://www.abdn.ac.uk/students/support/safety-3396.php. 

Listed below and some external services that are available to help keep you safe and they are all completely free. You are not alone.  

• Domestic Abuse - If you don’t feel safe at home, are experiencing domestic abuse or know someone who is  - help and support is available: https://safer.scot/da/page-6/  

• Revenge Porn - Is abuse and against the law. The Revenge Porn Helpline is here to advise and offer support and most importantly, remove people’s intimate content that has been shared online. So far they have removed over 57,000 images, a success rate of 89%: https://revengepornhelpline.org.uk/   

• Rape - If a person does not/is unable to give consent to sexual activity for whatever reason, whether they are asleep or incapacitated due to the effects of alcohol or drugs, then that is rape. Whether it’s a first date or you are in a long-term relationship, this does not give the right to sex without consent. Rape Crisis Grampian (RCG) offers free and confidential emotional and practical support and advocacy If you need support Tel: 01224 590932 or visit: www.rapecrisisgrampian.co.uk  

• Drugs – Concerned about your own drug use or that of a loved one and need help and support. You are not alone: https://knowthescore.info/help-and-support/  

 For information on personal safety when you are out and about, protecting your home and internet safety visit: https://www.scotland.police.uk/keep-safe/ 

 For help in an emergency you should always dial 999. This is when there is risk of injury or loss of life or if you witness a crime in progress. For all non-emergency you can contact the police on 101.

We should aim to exercise at least 30mins per day. The easiest way to do this to make exercise part of our daily routine. One way in which we can do this is to travel actively and sustainably.  

Watch our video on how you can travel sustainability around Aberdeen with the current restrictions in place: Watch Video

Benefits to you and the environment:  

• Walking, cycling and scooting, like other physical activities, releases endorphins which improve mood and reduce stress and anxiety. 

• Travelling actively and being outdoors and in contact with the natural environment can have a positive effect on mental health.  

• Active travel is one of the easiest activities to fit into your everyday life. You can walk, cycle or scoot from your doorstep at a time that suits you.  

• You don’t need to concentrate on the exercise itself, leaving you free to enjoy your surroundings, chat to friends and family or just relax.  

• Active travel is also the cheapest form of travelling.  

Getting on top of your finances at university can be stressful. But please don’t worry we are here to help you the best we can. You can visit the New Student website for advice and to download the personal budget planner take control if your finances. 

The student support team have also coordinated free money advice sessions with the Financial Capability Team at Money Advice Scotland. Session details are below.  

Top Saving Tip: Don’t forget to ask for student discount when you are out and about and check out My Uni Days; Save The Student and Student Beans who provide great deals specifically for students. You don’t always have to go out to socialise with your friends either. In light of current government guidelines why not hold a virtual movie night or quiz with your friends.  

A good study life balance is essential to avoid a burnout and make the most of your full academic ability. It’s important to look after your mind and your body and take some time to yourself each day. It’s easy to get caught up but slowing down and taking time for yourself each day will help you to be at your optimum and build resilience. 

Check out the video of our counselling team sharing their best self-care tips