Getting good sleep is important in maintaining good physical and mental health, and for academic success! Adequate amounts of sleep are needed for your immune system to function properly and to fight off potential infection and disease. It’s recommended that most college students get a minimum of 7 hours of sleep each night. Check out these tips for better sleep:
- Maintain a consistent sleep schedule, even on weekends
- Keep electronic devices outside of the bedroom,
- Exercise regularly
- Avoid caffeine and large meals before bedtime
- Make sure your room is quiet, dark, and set to a comfortable temperature
As always, we promote balance! Stay well, keep your immune system strong, and fight off infection by enjoying a variety of foods. Certain nutrients like Vitamin D, C, and Zinc may help us to increase immune function. Find these spotlight nutrients in the foods below:
- Vitamin C: Fruits and vegetables like citrus fruits, red and green peppers, and broccoli
- Vitamin D: Salmon, tuna, mushrooms, milk, and fortified milk alternatives
- Zinc: Red meat, poultry, seafood, nuts, beans, and seeds
Maintaining an active lifestyle is associated with lower levels of anxiety and depression, better sleep, improved cognitive function, and increased academic success. Engaging in movement that you enjoy for 30 minutes has so many perks! Stay in motion by finding ways to keep active at home, outside, or on campus. Safely get active in the student recreation center or rent equipment from the outdoor program to take out on an adventure!
Spending time outdoors has a positive impact on college students’ physical and mental wellbeing! Studies report that students who spent as little as 10-20 minutes outside had improved moods, decreased heart rate and blood pressure, and decreased levels of stress and anxiety. It’s easy to enjoy the sunshine and fresh air regularly as a Bronco, as Boise State is conveniently located alongside the Boise Greenbelt, the Boise River, and is a just a short walk or bike ride away from multiple Boise City Parks!
Taking a Breather:
It’s important to stay informed through official sources, but it’s also important to take breaks from constant news and social media updates. It’s normal to feel elevated stress or anxiety levels in unique circumstances. Check-in with yourself regularly and stay in tune with your emotional health by maintaining normalcy as much as possible. Take breaks and engage with activities you enjoy to unwind. Try practicing mindful activities like stretching, breathing, or meditation to help to relax and reduce stress on your own, or join BroncoFit for free Midday Mindfulness sessions.
Protect yourself and others by practicing safe hand and respiratory etiquette. Wash your hands for at least 20 seconds with soap and water regularly, especially after being out in the public, touching shared surfaces, coughing, or sneezing.
Always wash your hands after:
- Handling your mask
- Using the restroom
- Touching pets or animals
- Before preparing and eating food or drink
- After caring for a sick person
- Before and after touching your face
- Coughing or sneezing
Coughing and Sneezing Tips:
- Cover your mouth while coughing or sneezing with a tissue or with the inside of your elbow
- Immediately place the tissue in the trash and wash your hands.
- If you are unable to wash your hands, use hand sanitizer that is at least 60% alcohol.
If you feel like talking to a trusted professional could be helpful, please contact Counseling Services (208) 426-1549
Sources: CDC, Health.gov, NIH.gov