health

Wellness Wednesday Guide: Sleep

Benjamin Tholotowsky Health and Well-being, Wellness Wednesdays , , , , , , ,

You’ve heard us say it before – but we’ll say it again… sleep is super important and is a crucial support for a healthy body and mind! Let’s be real here for a second. I totally understand that it’s not always the easiest to get seven to nine hours of sleep per night, but that’s the number that the experts at the National Sleep Foundation recommend. (Yeah, alright so we know a lot about the topic of sleep and its importance, but there’s no way we could know more than the experts over there, that’s for sure! If you don’t want to take our word for it at least take theirs.) Sleep is often overlooked during times where we have a lot on our plate. Think midterms, finals, big papers, etc. Maybe this is a good opportunity to take a look at some of our previous articles on scheduling, planning, and effective time management so you can knock those assignments out of the park, or check our article on naps. Just an idea! Studies have shown that we need sleep in order to effectively retain all the knowledge we cram in our brains last minute. However, I’m sure you already know this! You’ve heard it time and time again, yet for some reason, we still overlook sleep and disregard it more often than we would like to admit. If you’re reading this at 3 AM and have been staring at a textbook or PDF’s for the last 7 hours take this as a sign to get some much-needed rest. If you’re still not convinced, let me try and throw some compelling points your way. If you join(ed) us for our Wellness Wednesday workshop you might recall: 

  • Proper sleep plays a huge role in supporting physical health (such as supporting the immune system and lowering the risk of certain diseases).
  • Proper sleep helps support positive mental health.
  • Proper sleep helps improve cognitive functioning, like memory retrieval and learning. (There’s that whole memory retrieval thing that I was telling you about!) 

If you’re anything like me then you’ll find yourself saying something along the lines of this. “Yeah yeah. Okay, I get that sleep is important. But so is endless scrolling on TikTok and Instagram in bed.” Or,  “what if I miss an important text?” Alright, maybe TikTok isn’t THAT important but I’ll still keep my phone by my bedside just in case. Big no! The key to proper sleep starts well before we even close our eyes. Since we’re in 2021 and it still needs to be said – it’s best to keep devices off and stored away from our bed. Think of bed as a place where we sleep and not a place where we should be scrolling social media. This might be upsetting for some (like myself, honestly), but I don’t make the rules – I’m just the messenger. Think about it though, if we condition ourselves to think of our bed as a place where we scroll social media or watch YouTube then it would make perfect sense that we might resort to that if we can’t sleep. Something as simple as a phone in bed has the potential to destroy any good sleep habits we’ve made! An effective sleep routine can do wonders and help us get the sound sleep our bodies deserve. Here’s an example of what works for me. 

  • First, I’ll set a reminder for a wind-down time at night and an alarm to wake up in the morning. Remember, I’m aiming for 7-9 hours! Eventually, my body will know this schedule and I won’t need any kind of alarms. 
  • I make sure to avoid all caffeine past 5 PM. I’m a coffee addict but I’ll switch to tea at night. I’ve found this helps tremendously.
  • I’ll try my best to avoid screens ~30 minutes before bedtime. (The blue light stimulates the brain and keeps me wired. No thanks. Though, I must confess… I’m not perfect at this.)
    • Putting down technology gives me a good chance to read that book I’ve started but never finished. The best part? No blue light from books! And a side note: E-Ink has no blue light. E-reader fans rejoice!
  • Lastly, Before I slide under the blanket I’ll put my phone to charge on my desk across the room.
    • 1. No distractions or temptation to indulge in endless scrolling on TikTok or Instagram. 
    • 2. When the alarm goes off in the morning I’ll have to get up and out of bed. Thus, reducing the chance of me slithering back under the covers. 

If for some reason I just can’t fall asleep after 20 minutes I’ll hop out of bed and do a little more reading under a light that’s a warmer color. The more orange the light output the better it will be on your eyes at night. It’s never good to lay in bed awake for more than 20 minutes, according to the experts.

If you’re looking for a little more help in improving your snooze we run a great program called Refresh Sleep. It’s a 7-week online program filled with a whole bunch of tips and tools for better sleep. Best of all, it’s free! 

If you have any other questions about sleep feel free to reach out to us in the Office of Health Promotion and Wellness! We’ll always have an answer to your questions (or point you in the right direction to find an answer). Never hesitate to contact us if you need anything. 

Office of Health Promotion and Wellness

Phone: (773) 325 – 7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter, and Facebook: @healthydepaul

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Take Care of Yourself, Take Care of Others, Take Care, DePaul!

Wellness Wednesday: What Does COVID-19 Etiquette Look Like?

caugust9 Links, Wellness Wednesdays ,
(Graphic provided by HPW)

How do I ask someone to step back because they are not standing within 6 ft away from me?

How do I prompt someone to put their mask on?

What if someone ignores the guidelines of wearing a face covering and keeping social distance, what do I say or do then?

These are all good questions to consider and it is something that we must think about especially if we want to reduce the spread of COVID-19.  It is important to create and set your boundaries to keep yourself and others safe. Reflect on what your boundaries are and how you want to enforce them when you are inside and outside of your home. It is also important for us to reflect on how we will respond to someone crossing our boundaries. On Chicago’s NPR News Source, Elaine Swann, a lifestyle & etiquette expert, was interviewed and shared some awesome tips about COVID-19 social etiquette that we want to highlight on today’s Wellness Wednesday post.

 

(Photo provided by Malaka Gharib/NPR)
  1. Protect Yourself.
  • If you are leaving your home and going out in public, wear your face covering and have your hand sanitizer and/or gloves nearby.
  • If you ask kindly for a person to step 6 feet away from you and/or wear a mask and they do not, protect yourself by turning your face away from that person, stepping away from that person and/or walking in a different direction.
  1. Show mutual consideration.
  • Use the words “we” and “us” when asking or telling someone to step back or wear a face covering. For example, “It is possible if we can put some space between each other while we wait in line?” Showing mutual consideration puts the focus on the concern for safety and health for the individual that you are asking.
  • Scolding, yelling, calling people out and saying things like “step back!” or “get off me” will most likely cause the problem to escalate. If we ask in a kind manner, individuals are likely to be more open to listening respecting our boundaries.
  • Use I-statements for maximum effectiveness and state your needs clearly. This especially effective when communicating with those close to you who care about understanding where you’re coming from. Rather than “you’re being inconsiderate by not wearing a mask,” try saying “I feel unsafe without us both wearing masks; can we both agree to wear one?”

 

(Photo provided by Malaka Gharib/NPR)
  1. Try not to take it personally.
  • We understand that it can be really frustrating when you see individuals who are not following the health and safety guidelines for the pandemic. Please refrain from policing people’s behaviors, unless your safety is at risk. If you see someone that is not following the pandemic guidelines, take a deep breath and focus on protecting yourself and your family. Keep the focus on adjusting your behavior rather than trying to control others.

 

(Photo provided by Malaka Gharib/NPR)
  1. Don’t Assume.
  • Do not assume that everyone is following the guidelines. If you get invited to a gathering, ask questions in advance. For example, you can say: “I wear a face covering when I’m around others because I am concerned about everyone’s safety.  Will you be practicing social distancing and wearing a face covering?” After their response, ask yourself if you are comfortable in attending. If not, just reply saying, “thank you for the invitation, but I will not be able to make it.” Refrain from forcing them to change their plans for your comfortability. Make the decisions that is best for yourself and

Take Care DePaul is more than just taking care of the DePaul community, it is about taking care of the people around us. If you find these tips helpful, Take Care DePaul by sharing them with another person.

Take Care, DePaul!

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Wellness Wednesday: Sun Safety

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(Photo by DoDo PHANTHAMALY)

In honor of Black, Indigenous, People of Color Mental Health Awareness Month, this Wellness Wednesday will be catered to people of color because there is a lack of public health promotion and resources for people of color. Today’s focus is on physical wellness because as we know, the many facets of wellness, including physical health, that impact and relate to mental health. 

While Chicago’s summer weather continues to get hotter and hotter, we need to remember to stay safe while being out in the sun. Public health education and interventions that are being promoted today, especially on sun protection behaviors, are only targeting white individuals (Calderon et al., 2019). The Office of Health Promotion and Wellness at DePaul is here to change that and provide a holistic education that is inclusive to all, especially people of color.

It is reported that skin cancer incidence rates are lower for Black/African Americans and Hispanics compared to White people (U.S. Cancer Statistics Working Group, 2017). Although it is uncommon for people of color to get skin cancer, BIPOC are often more likely to experience poorer and/or severe outcomes when it comes to skin cancer. Research also states that when people of color get skin cancer, it often appears delayed and at an advanced stage (Calderon et al., 2019).

This is an issue because BIPOC folks already have higher mortality and mortality rates compared to white folks. The causes of this health inequity are undetermined, but further research is being conducted.  We also want to acknowledge that are health inequities that are linked to poor health outcomes (National Academy of Sciences et al., 2017). However, one one-way BIPOC can prevent skin cancer is to engage in sun protection behaviors.

Individuals with darker skin complexions have some type of sun protection because of their melanin, however, they are still prone to developing skin diseases as they get older (Bradford, 2009). Caroline Robinson, M.D., who specializes in alopecia, preventative skin care, and ethnic skin dermatology, states that sun damage on darker skin tones can cause inflammation of the skin which can result in hyperpigmentation and/or acne (Denton-Hurst, 2020).  In conclusion, darker skin complexions need protection too.

Sun exposure is one the leading factors to skin diseases so, below are some sun safety tips for everyone, including BIPOC that the American Academy of Dermatology Association have provided:

 

  1. Seek shade if possible 
  2. Wear protective clothing
  3. Wear sunscreen that is water-resistant, have broad-spectrum protection, and have a sun protection factor.
    • For BIPOC, wear sunscreen that is SPF of 30 or greater. For white individuals, wear SPF at least 15 or greater.
    • Apply sunscreen to the bare skin 15 to 30 minutes before going outdoors
    • When outdoors, reapply sunscreen every two hours and after sweating or after being getting out of a body of water
  1. Stay away from tanning beds and/or sunlamps. They can cause skin cancer due to the harmful UV rays.

As mentioned before, the purpose of this article is to shed a light on the health disparities, bring awareness to mental illnesses, and to stress the need to improve access to mental health treatment within underrepresented communities. Take Care DePaul by sharing this with another Blue Demon.

 

More Articles to Read:

 

Take Care DePaul!

Black, Indigenous, People of Color Mental Health Awareness Month

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“Once my loved ones accepted the diagnosis, healing began for the entire family, but it took too long. It took years. Can’t we, as a nation, begin to speed up that process? We need a national campaign to destigmatize mental illness, especially one targeted toward African Americans…It’s not shameful to have a mental illness. Get treatment. Recovery is possible.” -Bebe Moore Campbell 

The month of July is Black, Indigenous, People of Color Mental Health Awareness Month (BIPOC MHAM). For this month, we want to honor Bebe Moore Campbell who made this all happen.

Bebe Moore Campbell (1950-2006) was a Black American author, co-founder of NAMI Urban Los Angeles, a national spokesperson, a journalist, teacher, and a mental health advocate who was passionate about learning, researching, and sharing the mental health needs of the Black community and underrepresented communities. At age 56, she passed away due to having brain cancer. To recognize her legacy and honor her, The U.S. House of Representatives designated July as “Bebe Moore Campbell National Minority Mental Health Awareness Month.”

For this month, we also encourage you to participate in the BIPOC MHAM. It serves to shed a light on the health disparities, bring awareness to mental illnesses, and stress the need to improve access to mental health treatment within underrepresented communities, such as Black/African Americans.

For many centuries, BIPOC individuals have experienced trauma in all aspects of their lives. BIPOC individuals are less likely to have access to health services and receive care. There are also more likely to receive poor quality health services and to end health services prematurely.

We must #TakeCareDePaul by working with one another to dismantle systems that perpetuate discrimination, work against health equity, and places blame on BIPOC communities. Learn more at mhanational. org/july.

How Can You Support?

  • Research about the health disparities in Black, Indigenous and POC communities
  • Spread awareness about the health disparities in Black, Indigenous and POC communities with your friends and family
  • Enhance public awareness of mental health and mental illness in BIPOC communities
  • Support BIPOC communities who do not have access to health care
    • Use and/or share Mental Health America’s Tools 2 Thrive, which is located in their toolkit, that serves to help better equip BIPOC communities to address their mental health.

Also, follow @HealthyDePaul and @OMSSdepaul on Instagram for more education and resources for this month.

For additional education and resources, please feel free to check out Mental Health America’s 2020 Campaign for BIPOC MHAM.  #BIPOCmentalhealthmonth

Take Care DePaul!

Wellness Wednesday- Refresh Sleep

wcharles Wellness Wednesdays , , , , , , ,

One of the most important activities in our day is sleep. It is as important as food, water, and air and very much an active period in our day. Scientists are still looking into how and why our bodies are programmed for sleep, but what we do understand is sleep’s critical function and why we need it for optimal health and well-being. In today’s Wellness Wednesday we talked about sleep, but more so how to refresh our sleep. Watch a recording of of it right here.

For university students, good sleep may sometimes be difficult to achieve. You may find yourself pulling all-nighters, feeling groggy during the day, or even find yourself constantly waking up during the night. While studying and ensuring assignments are turned in on time are important for university students, so is sleep!

There are two basic types of sleep; non-rapid eye movement (NREM) and rapid eye movement (REM). Sleep begins with NREM  which occurs within minutes or even seconds of falling asleep. NREM is marked by stages 1 to 4, with stage 2 being repeated before finally entering REM sleep. REM is usually achieved about 90 minutes after the onset of sleep. REM usually lasts only a short time at first but lengthens with each cycle and can last up to an hour.

Stages of Sleep – The Dream Merchant's Shop

So why should you care or even invest in sleep resources? Sleep helps to improve our memory, and decreases stress and anxiety. It is vital for both physical neurological reasons. Sleep helps to repair tissues throughout the body and helps to strengthen our immune system. It’s important to remember that quality sleep improves the brain’s ability to consolidate and process factual information. With good sleep, the brain can better collect and store memories, which is helpful not just in our academic lives, but in all aspects. What would happen if we didn’t get enough sleep? Well, lack of sleep has often been linked to decreased memory, poor immune function, cardiovascular disease, impaired judgement and depression among other health issues.

Now you’ve had the what, asked the why, so here’s the how. As we continue to social distance and stay at home, it is important to keep healthy sleep habits. Things such as alcohol, caffeine, and even technology can interfere in our quality of sleep.  Here are three easy measures you can take right now to refresh your sleep.

  1. Utilize technology

Sleep apps, circadian alarm clocks, or even white noise devices can help you get a more restful sleep. They can help with logging sleep, doing meditation before bed, and even mimic natural sunlight to wake you up more naturally.

 

  1. Keep a sleep journal or routine

A sleep routine is a series of actions you can perform each night before going to bed. These actions can help prepare your mind and body for rest. A sleep routine can help you fall asleep more easily and stay asleep during the night. Your routine is unique to you! Make it yours! Some examples of things you can include are creating a cozy environment, making sure your room is at the right temperature, quiet and dark, reading a chapter from a book or using a diffuser.

 

  1. Try Mindfulness meditation

Studies show that mindfulness meditation is helpful for sleep because it evokes a relaxation response by breaking your train of thought. This technique involves focusing on your breathing and bringing your mind to the present, focusing on the now rather than the past or future. Mindfulness can be practiced at any time of the day and doesn’t have to be done for a long period of time. Even a minute or two can help in practicing mindfulness.

 

So what are you doing to refresh your sleep?

If you’d like more information on how to refresh your sleep make sure to sign up for our Refresh Sleep email-based program by midnight on April 22, 2020. Sign up with this link: https://tinyurl.com/r78xoee