One important tip is to keep your sleeping patters as fixed as possible. Unfortunately, that does include sleeping and wake up at the same time on the weekends too. Take naps if necessary instead of waking up too late and further pushing your bedtime to a later time. Being smart about taking naps is important, as sleeping too much could be making the problem worse instead of regulating it especially if you already suffer from insomnia. You can regulate your sleeping patters naturally by getting as much light as possible in the day time and reducing light exposure at night. So, try not to stay in a dimmed or low light environment during the day, and during the night try avoid any bright lights like a television, an iPad or your mobile phone and make sure it is dark when it is time to sleep.

Another tip is to be careful with what you eat and drink before bed time. Many may think that alcohol is a good way to put you to sleep. However alcohol reduces sleep quality, ultimately not allowing you to rest as well as your body needs. Additionally, big meals right before bedtime is another culprit of bad sleep quality. In this instance your body will be too busy working on digestion than focusing on sleep mode. I think it goes without saying that caffeine before bedtime will keep you awake all night. What you may not know, however, is that caffeine will continue to work for up to 12 hours after drinking. So, if you’re a regular caffeine drinker after a late lunch or dinner, this could be the reason why you are unable to fall asleep. You can get more helpful sleep tips here.

If after trying all the self-help advice provided you find you are still having difficulty with sleep you should see a doctor to find out if you have an underlying problem. You should also be wary if you have frequent headaches after waking up, inability to move once you have woken up or when trying to sleep, physically acting out dreams or falling asleep at inappropriate times. However, if you are traveling and suffering from jetlag, you could be prescribed some medication to help with falling asleep. Melatonin is the medication of choice to help with jet lag and you can get this online here.

1.  Always feel safe: if you don’t feel safe, don’t follow him/her. Don’t think about how you will look to him/her and do not fall into peer pressure. You must be comfortable at all times and never feel threatened by anyone. Remember: if you don’t feel safe, you will not enjoy anything.
2. Have a backup: backup plans are great for when you need to leave an uncertain situation. Always think of one. Have a trusted person on your phone that you can call at all times.
3. Know where your medical centre is: it is important that you always know where the hospital is and where your uni medical centre is. Just in case.
4. Say what you want to: make your partner understand what you like and what you do not like. Ask them to slow down if necessary and feel comfortable with them. No one is pointing a gun at you: do only what you feel up to doing.
5. Alcohol or drugs: If you do not feel yourself because you are either too drunk or you think someone has put something in your drink, go home. Do not do things that you will regret in the morning.
6. Know them a little bit: before falling onto a bed, just know them a bit. This will lead to way less awkward moments, more intimacy and more relaxed foreplay.
7. Be safe: if you do not want to get pregnant or get anyone pregnant, always carry a condom and use any of your other preferred method of contraception. Be responsible.
8. Check: remember that many methods of contraception will not stop you from getting STIs (sexually transmitted infections)! Hence, it is very important that, if you are sexually active, you

• Talk to your partner about STIs
• Go to a clinic to get tested regularly

1. Ask: there are a lot of services in place where you can go and ask if you have any doubts about your sexual health or your health in general. Do not be put off as their job is to help you!
2. Enjoy: do not have a relationship because you need one. Do not get into bed with anyone because “otherwise he/she will leave me”. Do not do it for your friends or for anyone else. Safe sex also means doing it when you are ready, without any type of social constraints. If he/she’s not the one, then don’t! The right one will come along. You fully enjoy it only if you do it because you want to, and you will avoid any emotional psychological problems as well.

For more info on sexual health, check out our dedicated page.