Stress Management Tips

WHAT IS SLEEP?

Sleep is a diverse, complex, multifaceted series of stages that make important contributions to our daytime functioning. Sleep is induced and maintained by our homeostatic sleep drive, a physiological process that strives to obtain the amount of sleep needed to provide for a stable level of daytime alertness. Wakefulness is induced and maintained by a clock-dependent alerting process, which is controlled by our biological clock.

EFFECTS OF SLEEP DEPRIVATION:

  • Deficits in learning, memory and other basic cognitive tasks
  • Lack of Energy
  • Fatigue
  • Exhaustion
  • Moodiness
  • Detriments to immune system
  • May cause weight gain by interfering with hormones that are involved in metabolism.

HOW MUCH SLEEP DO WE NEED?

While there are individual differences, most people need to sleep 8 hours a day. Recent research suggests that ten hours of sleep is required for optimal performance. Energy, vigilance, critical thinking skills, creativity, and ability to effectively process information are all enhanced. Conversely, we accumulate a sleep debt if we do not get adequate amount of sleep consistently. Consider this: Going sleepless for a day could affect performance as much as a blood alcohol level above the legal limit. One hour sleep loss every night for an entire week is equivalent of having pulled one all-nighter.

PROMOTE A HEALTHY SLEEP STYLE

  • Get 7-9 hours of sleep a night
  • Keep a regular sleep schedule
  • No caffeine after 4 p.m.
  • Avoid nicotine and alcohol
  • Don't eat too much before bed
  • End exercise 3 hours before bed
  • Get daytime sun exposure
  • Use relaxation techniques

SLEEP RESOURCES

making the transition to college

Making the transition from high school to college can be difficult.  There are many new challenges that first year college students face. Here are some tips on how to be successful as a first year college student:

  • Make going to class the top priority
  • Create a realistic schedule for all activities- class, work, meals, exercise, social time, study time
  • Accomplish something every day
  • Get into routines the first week of class- these will stick for the rest of the semester
  • Learn how to say "no" to yourself and others- it's ok to miss out sometimes
  • Find ways to get involved on campus 

stress management for all students

Stress is a part of our everyday lives and college students are no exception.  Here are some stress management tips for all students, freshmen to seniors:

  • Maintain a schedule
  • Eat healthy foods and get exercise daily if possible
  • Focus on what you control and take action
  • Take time for self-care
  • Find ways to laugh- it is good medicine
  • Do something that matters to you and give to others
  • Keep a journal
  • Spend time outdoors
  • Seek support from others 
  • Practice mindfulness

 Stress can impact both our physical and emotional health.  It is important to not only be aware of the effects of stress but to also have some tools for effectively coping with stress.  This video from WellCast describes the effects of stress and some ways to cope with stress.

What is stress and what should we do to manage it?  This video from the BBC discusses what stress is and some tools for relieving stress.