Setting up your room to study and sleep well

In a student room, your bed, desk and wardrobe often share one small space. A few deliberate choices about layout, light and noise help your brain switch between study mode and sleep mode.

Separate study from sleep

• If you can, place your desk so you do not face your bed while working, and avoid studying in bed so your bed stays linked with sleep.
• Keep your desk clear except for what you need for today's task; store everything else in a drawer or box.
• End each study session by closing your laptop and tidying the desk for two minutes: it signals that the work day is over.
• If your room is very small, use the library or a study space for long sessions and keep your room mainly for rest.

Set up your desk properly

• The Health and Safety Executive (HSE) advises the top of the screen at eye level, about an arm's length away.
• Keep the keyboard just below elbow height, the mouse in line with your elbow, and the screen and keyboard central so you do not twist your back (HSE).
• For laptops, HSE recommends a separate keyboard and mouse so the screen can be raised on a laptop riser or similar. A stack of sturdy books works as a cheap riser.
• Your chair should support your lower back (use a cushion if needed), with a gap of 2 to 3 cm between the front of the seat and the back of your knee (HSE).
• Put a good desk lamp on the opposite side to your writing hand so your hand does not cast a shadow.

Make your room good for sleep

• NHS Every Mind Matters says you may find it easier to sleep in a room that is quiet, dark and cool.
• To cool the room, adjust the temperature or open a window if it is safe to do so (NHS). In the GCC, set the air conditioning to a comfortable level rather than freezing; abroad, a thicker duvet may matter more than you expect.
• Blackout curtains or an eye mask help in summer in northern countries, where it can be light very early, and with street lights outside.
• Earplugs or a fan for steady background noise help in noisy halls.
• Try not to use phones, tablets or computers for an hour before bed, as the NHS advises: charge your phone across the room so you have to get up to switch off the alarm.

Routine and small habits

• Go to bed and get up at similar times each day, including weekends, which the NHS says helps your body know when it is time to sleep (see the Nutrition module's sleep lesson).
• Cut back on caffeine later in the day: the NHS notes tea, coffee and some soft drinks contain caffeine, which can make you feel more awake.
• If you are still awake after about 20 minutes, the NHS suggests getting up, doing something relaxing and going back to bed when you feel sleepy.
• Keep a water bottle, a small bin and a laundry basket within reach so the room stays tidy without effort.

Safety and practical set-up

• Do not overload sockets or extension leads, and do not leave phones or laptops charging overnight, as London Fire Brigade advises.
• Keep cables away from where you walk and away from your bed covers.
• Check your accommodation rules before putting anything on the walls; many halls ban nails or certain adhesives, and damage can come off your deposit.
• For making the room feel personal and welcoming, see the lesson 'Making your space feel like home' in the Living Alone module.