Snoozing Like A Panther

Sleep

We should have the hang of sleep by now, but unfortunately, life sometimes gets in the way. Sleep has a huge impact on our overall health and academics: two of the most important things to us as college students. So while we may know that sleep is important, it’s also important for us to understand how we can improve our sleep and know what we should aim for. There’s always room for improvement, right? Let’s delve into some common questions regarding this issue.

How much sleep should I get each night?

• Over the past 40 years the average sleep length of college students has decreased from 7 hours and 45 minutes to 6 hours and 39 minutes.
• Individuals averaging less than 6 hours of sleep a night clearly experience a wider array of negative effects.

It is going to be different for every person, but it’s safe to say that you should aim for the 7 to 9 hour range when scheduling your sleep time.

What is a sleep/wake cycle? Why is this important?

You cannot make up lost sleep once it is lost. So when you stay up late studying for a test, don’t plan on “making up the hours” tomorrow. Knowing this, it’s important for you to create a consistent sleep/wake cycle, and follow it daily to ensure that you don’t lose any sleep.

• You should wake up within an hour of your normal wakeup time each morning
• You should go to bed within an hour of your normal bed time each night

I took an hour nap, and now I feel groggy rather than refreshed. What did I do wrong?

When napping, you should aim for 15-20 minutes maximum. If you nap longer than that, you have a higher chance of entering REM sleep, and it’s best not to wake up during a REM sleep as that is what can cause you to feel groggy or disoriented.

What can I change within my bedroom to create a better sleep environment?

• Your bedroom should be a quiet, dark, and relaxing environment that is neither too hot nor too cold.
• If sunlight is an issue for you, try room darkening curtains.
• Remove all TVs, computers, and other “gadgets” from the bedroom.
• Try turning your notifications off. The alert sounds may keep you awake longer.
• Your bed should be comfortable and used only for sleeping and not for other activities, such as reading, watching TV, or listening to music
• Refrain from late-night snacking in bed, or eating a large meal.

For more information on sleep, or to request a one-on-one sleep consultation, please contact Brittany, Health Promotion Coordinator, at (217) 581-7786, or herc-hlthpromo@eiu.edu

Practicing Healthy Sexual Behaviors on Valentine's Day

With Valentine’s Day only a week away, love is in the air but that also means practicing safe sexual behaviors is of most importance!  Valentine's Day is the perfect time to talk with your partner about being sexually healthy.  EIU offers Rubber Lovers, an educational program aimed in preventing and reducing sexual health risks by teaching steps for proper condom use, relevant statistics and information regarding Sexually Transmitted Infections, and the importance of getting tested.  Below are 5 ways to practice healthy sexual behaviors and 5 reasons you and your partner should go get tested this Valentine's Day!   

 

Ways to Practice Healthy Sexual Behaviors

Always gain consent before engaging in any type of sexual behavior.

Consent is the number 1 step before proceeding with your partner.  Prior to engaging in sex, communicate with your partner what you are and are not comfortable doing.  Be sure your partner has the same wishes as you.  Talking with your partner about sex and consent incorporates healthy communication patterns while also building trust.

 

Always use protection during any types of sexual activity. 

Use flavored condoms for oral sex on a male and dental dams for oral sex on a female or rimming. Male and female condoms can be used for vaginal and anal sex but be sure to only use one or the other at the same time.  Using two condoms creates friction resulting in the condom ripping or tearing.

 

Go get tested with your partner!

Whether you and your partner have been together for a long or short period of time, getting tested for STIs at least once a year and between every new sexual partner is vital.  STIs can take weeks, months, and even years to show up.  Routine testing allows you to know your sexual health status.

 

5 Reasons to get tested for Sexually Transmitted Infections

1. Sexually transmitted infections (STIs) can be deadly if not caught early enough.
2. By the age of 25, an average of 1 in 2 sexually active people will have contracted a sexually transmitted infection.
3. Being sexually healthy develops respect for yourself and your partner.
4. 80% of those who have a sexually transmitted infection do not show any symptoms.

Testing is easy, all you need is a urine sample for most tests. Testing services are available at EIU Health Service Clinic. To make an appointment, go to the Health Portal on PAWS or call 217-581-3013 to schedule an appointment.

 

Practicing sexually healthy behaviors with your partner increases your chances of spreading love and affection instead of Sexually Transmitted Infections. To learn more about STIs and proper condom use, please attend one of our Rubber Lovers sessions today!

 

• February 11, 2016            5:00 p.m.             Martinsville Room
• February 17, 2016            7:00 p.m.             Martinsville Room
• February 23, 2016            5:00 p.m.             Martinsville Room
• March 3, 2016                   5:00 p.m.             Martinsville Room
• April 4, 2016                      7:00 p.m.             Martinsville Room

 

For more information regarding sexual health, please contact our Sexual Health Promotion Coordinator at herc-sexed@eiu.edu

Kognito: Online Suicide Prevention Training

The semester is in full swing, due dates are starting to pile, and the feeling of stress tends to slowly creep back into our lives. It is important for us, as a Communiversity at EIU, to be able to relieve stress in healthy, positive ways, but it’s also important for us to be able to identify and help others who may be feeling especially stressed out, or having difficulty dealing with a current issue or situation.
Kognito At-Risk for College Students offers three 30-minute, interactive, free online training simulations that prepare faculty and staff, students and student leaders, including student employees, to provide support to peers who are exhibiting signs of psychological distress such as depression, anxiety, substance abuse, and suicidal ideation.



Kognito has created three training courses specifically geared for helping and identifying:
* Distressed students
* LGBTQ students struggling with acceptance and
* Student veterans adjusting to college life.

Through a self-paced, narrative-driven experience, participants build knowledge, skills, and confidence to identify, approach, and refer an at-risk student to counseling, mental health, or crisis support services. Recognizing signs of depression and suicide are important in keeping Eastern Illinois University a supportive and motivational environment. Click the following link for a brief, 3 minute walk-through video: http://resources.kognito.com/highered/standard/At-Risk-Faculty_Video_Clip.mp4.

We would like to encourage all students, staff, and faculty participate in one or more of these training sessions to help build a better, safer #communiversity for those in need of support. To spread acceptance, education, and a more supportive #communiversity at EIU, please click here to get started. Again, the three sessions are free, simple to navigate, and can easily be resumed at different times if it cannot be completed all in one sitting. 


If you have any questions or concerns regarding Kognito At-Risk for College Students or would like someone to talk more about this training, please contact the HERC at herc-hlthpromo@eiu.edu or call (217) 581-7786.


Resources
No matter what problem you or someone you know may be facing, there are free, confidential resources available 24 hours a day. Please see below for additional on and off campus resources.

• EIU Counseling Center
• http://www.eiu.edu/counsctr/
• (217) 581-3413
• Local Crisis Line via LifeLinks
• 1 (866) 567-2400
• National Crisis Call Center
• 1 (800) 273-8255
• Or Text “Answer” to 839863

National Eating Disorder Awareness Week

We hope the first few weeks back at school have been treating you well and you are off to a fantastic start!  Are you wondering what events and activities are coming this semester?  Here is a look into Eating Disorders Awareness Week:


Information

 

The Health Education Resource Center (HERC) and Counseling Center are partnering in February for National Eating Disorders Awareness Week.  This national campaign will take place February 22^nd through February 26^th.  The HERC and Counseling Center will have an interactive table set up in front of the Union Food Court to engage students in learning about eating disorders.  How do eating disorders affect EIU students?

 

• Eating disorders affect not only physical health, but all facets of health such as emotional health, mental health, spiritual health, and social well-being
• The diagnosed rate of eating disorders has been increasing since 1950
• Depression and other mood disorders co-occur with eating disorders frequently
• Those with an eating disorder have a much higher risk for developing obsessive-compulsive disorder
• For many reasons, many cases are not likely to be reported

 

As an EIU community, we can start at the ground level: prevention.  Prevention efforts are any systematic attempt to change the circumstances that promote, initiate, sustain, or intensify problems like eating disorders.  Our prevention efforts include reducing negative risk factors, such as body dissatisfaction, and increasing protective factors, such as appreciating all our bodies do for us.

 

Please stop by the table in front of the Union Food Court to learn more on how we as an EIU Community can start promoting healthy bodies and increase our prevention efforts.  Representatives from both the HERC and Counseling Center will be there to answer any of your questions.


Resources 

 

If you would like to speak with someone privately about this issue, please contact the EIU Counseling Center (217-581-3413) to schedule an appointment with one of our trained professional staff. The Counseling Center is open Monday-Friday 8:00 am to 4:30 pm.


If you would like to speak with someone about your health and one-on-one nutrition consultation, please contact the HERC (217-581-7786).

 

Students, we are here to help YOU!  Your physical and mental health matter to us. For more information, check out these websites:

 

EIU Counseling Center: http://www.eiu.edu/counsctr/

EIU HERC: http://www.eiu.edu/herc

National Eating Disorders Association: http://www.nationaleatingdisorders.org/

EIU Moves

EIU Moves 2016: The HERC wants to get you moving!

 

Did you make a New Year's Resolution to be more active or eat healthier? Hopefully you read last week’s blog post and made a S.M.A.R.T. goal. This next post is all about fitness and the EIU Moves program. Being physically active comes with many benefits, such as lowering risk for chronic diseases (hypertension, type 2 diabetes, heart disease) and improving mental health. Therefore inside and out, from your head to your toes, fitness is crucial to healthy living.

 

Fitness Recommendations

When you are making your fitness goals, think about these recommendations and where you are in your fitness journey.  For improvements in health, the following are recommended:

• 30 minutes of aerobic training, 5 days a week
• Strength training, 2 days a week
• Including more flexibility training
   
  A New EIU Moves
  Looking for a new program to jumpstart and motivate you to be more physical active? Check out EIU Moves! This program includes a variety of short nutrition workshops and group fitness classes on four Saturdays starting January 23rd. EIU Moves aims to get students active through the many fitness resources on EIU’s campus. We invite you to participate in these four, FREE sessions to move your way to a healthier lifestyle. Participants can click the following link to register online: http://www.eiu.edu/herc/eiumoves.php
   
  When:  January 23, 2016: Nutrition 101
  January 30, 2016: Rethink Your Drink and Hydrate
  February 6, 2016: Pre and Post Workout Nutrition
  February 13, 2016: Lean Mean Protein Machine
   
  Each session will take place from 10:00am-11:30am
   
  Where: Room 2710 (Student Recreation Center Classroom).
   
  Group fitness classes will include: HITT Bootcamp, Yoga, Cardio Strength Fusion, and a BRAND NEW class, Barre! Barre incorporates a ballet barre for flexibility training and toning all over.

 

Dorm Room Exercises

Can’t make it on Saturday?  This is still a great time to make a healthy change. Working out on your own and in a small space can be challenging. It can be easier to make excuses to not be active. You might feel like you don’t have the space, time, equipment, or moves. The trick is to stay creative. Pinterest and YouTube are littered with new work out ideas and challenges. You can filter your workouts for your specific need and level. Videos make it easier to follow activities and they can be at a variety of lengths. Try this workout formula for a full body workout! Pick the amount of weight and repetitions that works for you.

 

7 Primary Movement Patterns for Full Body Strength

• Squats--Works every muscle in your legs and core
  

• Lunges--Quads, hip flexors and requires more core
  

• Bend to Extend (kickbacks)--Work your glutes, hamstrings, and lower back
  

• Push (push-ups)--Chest, shoulders, and triceps
  

• Pull (back fly)--Upper back, biceps, and grip
  

• Twist (Russian twist)--Midsection muscles from pelvis to ribcage
  

• Cardio (walk, jog, run or sprint)
             
   
  
  

 

The Student Recreation Center:

Don’t forget about the Student Recreation Center (SRC)! It’s close and convenient. The center offers free group fitness classes and intramural sports. Fitness classes are great, especially if you struggle to make your own routine or need a creative break. Intramural sports will bring out your social and competitive side making you forget you are working out! The SRC also offers a variety of equipment in the cardio room and weight lifting area. Invite a friend to meet you there today!

 

For more information or any questions, please contact the HERC at (217) 581-7786 or by email at herc@eiu.edu.