20 Tips For The Pharmacy Student To Get A Great Nights Sleep

20 tips for a good nights sleep fo pharmacy students _ rxcalculations

Sleep is probably the last thing on the mind of the pharmacy student. However, without adequate sleep it is virtually impossible to function optimally and achieve peak performance. Getting a good night’s sleep helps us to be happier and more productive people, so here’s some tips to help you get a good night’s sleep:


  1. Avoid drinking tea or coffee late at night.


  1. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep.


  1. Go to bed at the same time each night so that you set a routine.


  1. Only use the bed for sleeping.


  1. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time.


  1. Avoid exercising in the evening – exercise early in the day to promote restful sleep.


  1. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep.


  1. If you can’t get to sleep after a while, try keeping the lights low and doing something boring until you feel sleepy.


  1. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom.


  1. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest.


  1. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night.


  1. Avoid paying bills and similar jobs just before sleep.


  1. Try a herbal tea – chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian.


  1. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapors as you sleep.


  1. Try some flower remedies – there are lots of different types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares.


  1. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress.


  1. Try taking supplements – magnesium and calcium can work well.


  1. If you suffer with hot flashes, try some natural support for your endocrine system at this time. Neways wild yam and chaste berry cream do work well.


  1. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field.


  1. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional.


These 20 tips will help you as a pharmacy student to get a good night’s sleep but they’ll only work for you if you put them into action. Give them a go – you’ll be amazed at the results! If you are a pharmacy student, do you use some others tips to get a good night’s sleep? Share them below.

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