{"id":3133,"date":"2023-03-01T14:14:28","date_gmt":"2023-03-01T14:14:28","guid":{"rendered":"https:\/\/blogs.napier.ac.uk\/library\/?p=3133"},"modified":"2023-02-28T14:33:10","modified_gmt":"2023-02-28T14:33:10","slug":"national-bed-month","status":"publish","type":"post","link":"https:\/\/blogs.napier.ac.uk\/library\/2023\/03\/01\/national-bed-month\/","title":{"rendered":"National Bed Month"},"content":{"rendered":"<h1><span style=\"color: #808080\">National Bed Month<\/span><\/h1>\n<p><span style=\"color: #808080\">March is National Bed Month so what better time to remind you how important it is to get enough good quality sleep &#8211; especially with dissertation deadlines looming and exams imminent. Countless studies show that getting enough sleep is essential for maintaining optimal health and well-being. Like exercise and a balanced diet, sleep may help prevent a range of health issues, including heart disease and depression.<\/span><\/p>\n<p><span style=\"color: #808080\">As a student you may not feel that sleep is something to prioritize. You have course work, social events and perhaps a part-time job to fit in to your busy schedules, so missing out on a few hours\u2019 sleep doesn\u2019t matter, does it? The consequences of poor-quality sleep or sleep deprivation include:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080\">Irritability\u00a0<\/span><\/li>\n<li><span style=\"color: #808080\">Daytime fatigue<\/span><\/li>\n<li><span style=\"color: #808080\">Increased anxiety\u00a0<\/span><\/li>\n<li><span style=\"color: #808080\">Trouble concentrating<\/span><\/li>\n<li><span style=\"color: #808080\">Lack of creativity<\/span><\/li>\n<li><span style=\"color: #808080\">Negative impact on your overall mental health<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080\">Staying awake for 18 hours can have the same effect as a blood alcohol content (BAC) of 0.05% which is the same as the Scottish drink drive limit. Staying awake for 24 hours can equate to a BAC of 0.10% which is well over it.<\/span><\/p>\n<h2><span style=\"color: #808080\">How to get some quality sleep<\/span><\/h2>\n<p><span style=\"color: #808080\">Although many studies argue that 8 hours sleep is recommended for adults, it is actually the quality of your sleep that is vital. This means you need to stick to a regular sleeping pattern to ensure that you get enough<\/span> <a href=\"https:\/\/en.wikipedia.org\/wiki\/Rapid_eye_movement_sleep\">REM<\/a> <span style=\"color: #808080\">(rapid-eye movement) or \u2018dream\u2019 sleep.<\/span><\/p>\n<p><span style=\"color: #808080\">So how can you do this?<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080\">Consistency-try going to bed at the same time and waking up at the same time each morning<\/span><\/li>\n<li><span style=\"color: #808080\">Make sure your bedroom is quiet and at a comfortable temperature.<\/span><\/li>\n<li><span style=\"color: #808080\">Remove electronic devices an hour before you want to sleep.<\/span><\/li>\n<li><span style=\"color: #808080\">Exercise during the day.<\/span><\/li>\n<li><span style=\"color: #808080\">Avoid alcohol, caffeine or large meals before sleeping.<\/span><\/li>\n<li><span style=\"color: #808080\">Structure your day and plan ahead of your exams, assignments and due dates and activities so you don\u2019t end up cramming or working late into the night.<\/span><\/li>\n<\/ul>\n<h3><span style=\"color: #808080\">The benefits of a good night sleep<\/span><\/h3>\n<p><span style=\"color: #808080\">Because there are many benefits to getting enough good quality sleep it\u2019s a no-brainer that you should be prioritising sleep to maximize results. Benefits to students from a good sleep include:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080\">Sharper brain\u00a0<\/span><\/li>\n<li><span style=\"color: #808080\">Increased productivity<\/span><\/li>\n<li><span style=\"color: #808080\">More positive mood<\/span><\/li>\n<li><span style=\"color: #808080\">Stress reduction<\/span><\/li>\n<li><span style=\"color: #808080\">Boosted immune system<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080\">Taking these active steps to promote healthy sleep should help you fall asleep faster, stay asleep, and get a more restorative sleep.<\/span><\/p>\n<p><span style=\"color: #808080\">You can use<\/span> <a href=\"https:\/\/napier.primo.exlibrisgroup.com\/discovery\/search?vid=44NAP_INST:44NAP_ALMA_VU1\">Library Search<\/a> <span style=\"color: #808080\">to find books and articles on sleep deprivation and the benefits of sleep.<\/span><\/p>\n<p><span style=\"color: #808080\">If you feel you need some guidance on how to better your study routine, some tips are provided in the link provided below:<\/span><\/p>\n<p><a href=\"https:\/\/www.grb.uk.com\/blog\/five-productivity-upgrades-to-your-university-routine\">https:\/\/www.grb.uk.com\/blog\/five-productivity-upgrades-to-your-university-routine<\/a><\/p>\n<p><span style=\"color: #808080\">You can read our post of<a href=\"https:\/\/blogs.napier.ac.uk\/library\/2022\/03\/14\/world-sleep-day-friday-18th-march\/\"> National Sleep Day from 2022\u00a0<\/a><\/span><\/p>\n<p><span style=\"color: #808080\">By Vivienne Hamilton<\/span><\/p>\n<p><span style=\"color: #808080\">Photo b<\/span>y <a href=\"https:\/\/unsplash.com\/photos\/pl3sj3DigxM\">Liz Vo\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>National Bed Month March is National Bed Month so what better time to remind you how important it is to get enough good quality sleep &#8211; especially with dissertation deadlines looming and exams imminent. Countless studies show that getting enough sleep is essential for maintaining optimal health and well-being. Like exercise and a balanced diet, [&hellip;]<\/p>\n","protected":false},"author":275,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[249],"tags":[608],"class_list":["post-3133","post","type-post","status-publish","format-standard","hentry","category-health-and-wellbeing","tag-nationalbedmonth-sleep-bedtime-goodnight-benefitsofsleep-agoodnightsleep-ednaplib","post-preview"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>National Bed Month - The Library Blog<\/title>\n<meta name=\"description\" content=\"March is National Bed Month. 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As we step into January and try to shake off the winter slump, music can be a surprisingly powerful tool for boosting both your mental and physical health. Research across psychology, neuroscience, and medicine consistently shows that music can support everything from stress\u2026","rel":"","context":"In &quot;Library Information&quot;","block_context":{"text":"Library Information","link":"https:\/\/blogs.napier.ac.uk\/library\/category\/library-information\/"},"img":{"alt_text":"Can music improve your wellbeing and health? 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