Take Care of Yourself
Sleep
Lack of sleep is a major health issue among college students. In fact, according to the spring 2006 American College Health Association survey, sleep difficulties ranked third among students’ top 10 impediments to academic performance and has remained unchanged since 2000. Sleep difficulties arise from many factors including, but not limited to, lack of time management, 24-hour media programming, mental illness, and anxiety.
Seven to eight hours of sleep is ideal. Adequate sleep improves the ability to manage stress, boosts the immune system, helps in memory retention, and aids in concentration. It also enhances overall physical and emotional health.
For additional information on sleep, contact Purdue’s Student Wellness office at (765) 494-WELL, or at www.purdue.edu/studentwell.
Tips for Better Sleep
- Keep a regular bedtime and regular waking hours
- Exercise regularly
- Limit food and caffeine at least two hours before bedtime
- Use the bed only for sleeping (not for studying, work, eating, etc.)
- Keep up with your schoolwork
- Create a sleep-conducive environment that is dark, quiet, comfortable, and cool
Stress
College can be an environment filled with excitement, anticipation, enjoyment, and fun. It can also be stressful. From moving away from parents, home, and leaving close friends, to entering into a new environment, making new friends, and taking on an increased academic workload, students often find themselves feeling anxious and stressed. Your living environment can also influence your stress level. Residence halls, Greek houses, and off-campus housing can occasionally be noisy, and lack privacy. Under these circumstances, you may find it difficult to find a place to be alone and unwind.
Developing ways to manage stress will enable you to endure the transition from high school to college and will help you succeed at Purdue. Coping strategies include regular physical activity, adequate sleep, time management, and healthy eating. For additional information on stress management, contact Purdue’s Student Wellness Office at (765) 494-WELL, or at www.purdue.edu/studentwell.
Nutrition:
Freshman 15 –– Myth or Reality?
The existence of the “Freshman 15� (gaining weight during your first year at school) is largely a myth. The important thing you should know is that gaining weight during your first year of college is NOT inevitable. So then, why do students fear the freshman 15? Well, your diet and/or activity level may change while at school, which can lead to weight changes. Here’s what we know about why this happens:
- 32% of students skip breakfast.
Skipping breakfast is an unhealthy lifestyle choice and can lead to overeating later in the day (think late-night munchies). Try to eat something within 1-2 hours of waking up. Some suggestions: a wheat bagel with peanut butter; cereal and nonfat or low-fat milk; or a whole grain granola bar along with a drinkable yogurt. Low-fat cheese sticks and nuts, such as almonds and walnuts, are also good sources of protein. You could also grab a piece of fruit or some veggie sticks for when you get hungry between classes. Only 19% of students exercise at a level that promotes weight maintenance. Try to get 30-60 minutes of physical activity each day. Walking around campus may or may not be enough. Do you get 10,000 steps per day? Wearing a pedometer will help you measure this. You can also check out the RSC Colby Fitness Center or try one of its classes. Visit www.purdue.edu/recsports for hours and a list of classes.
- Pulling “all-nighters� to study for exams or write a paper affects eating and exercise habits.
Sometimes you just can’t avoid pulling an “all-nighter.� If this happens, realize you will get hungry during the night, so try to eat every 3-4 hours. Focus on eating complex carbohydrates and protein. Some suggestions: low-fat popcorn; whole wheat pretzels; smoothies with low-fat milk or soy milk; low-fat yogurt (no sugar added); an apple with some cubes of cheddar cheese; a banana smeared with peanut butter; whole grain crackers; cottage cheese and fruit; or veggies with salsa dip.
- Many students don't practice portion control.
Choose wisely in the “all-you-can-eat� dining courts. Practice portion control. Healthy eating and maintaining your weight are possible while at college. However, if you feel like you’re struggling with your weight, make an appointment with the PUSH dietitian. It’s FREE. Visit the Student Wellness Office Web site www.purdue.edu/studentwell for further information.
Homesickness
Since home is a place where one feels accepted and secure, being away from home can sometimes be challenging. Leaving home for an environment with few close personal relationships may make new and unfamiliar surroundings and challenges seem unbearable. Feeling this anxiety may impact your self-confidence and may lead you to develop feelings of insecurity. These experiences can make your relationships with your family and friends feel even more important.
If you or your friends notice that you are experiencing signs of homesickness (calling home often, crying during phone calls and stating that you want to return home, expressing concern over the lack of new relationships), here are some tips to help you through this adjustment period:
- Talk with your parents about what it is like to go away from home. It takes strength to accept the fact that something is bothering you and to confront it.
- Take familiar items from home to include in your new living space at school. Photos, plants, and even stuffed animals help to give one a sense of continuity and ease the shock of a new environment.
- When you come to campus, become familiar with the new surroundings. Walk around with your parents, your new roommate, or even new friends. This will make you feel more in control if you know where buildings, classes, and services are.
- Plan a date for a visit home with your family. This will help curtail any impulsive returns home. Try not to visit home every weekend, because the beginning of the school year is an especially important time when social groups are forming and on-campus relationships are developing.
Sources:
www.uwec.edu/counsel/pubs/homesick.htm
www.brockport.edu/cc/homesickness.html
Roommate Conflicts
Purdue University is a diverse educational environment that includes students from more than 100 countries and all 50 states. Having roommates, either in a residence hall setting, a co-op, or an apartment, requires an adjustment period for everyone. Roommate conflicts do arise and it is important for you to be proactive and to work hard to be open in working out differences.
If you have a roommate conflict, consider the following options:
- Find a middle ground. If your roommate wants to have friends over more than you like, try to find a middle ground that is acceptable to the both of you.
- Talk before problems become big. As conflicts come up, brainstorm with each other to find ways that can provide a compromise for both parties.
- Seek help on campus. Sometimes, when everyone has done all that they can, you and your roommate may still conclude that you are incompatible. If this conclusion is reached, take time to meet with the Residential Life Manager (if you live in the halls) or the director of your apartment complex (if you live off campus). Meeting with either of these individuals will provide you and your roommate with an objective third party to help resolve your concerns in addition to providing you both with options for your living arrangements.