Natalie McClean

     Using technology before bed can have many bad effects on an individual’s sleep quality. Blue light from screens can disrupt the natural production of melatonin, a hormone that controls sleep. This may make it more difficult to fall asleep and lower sleep quality in general. Technology use can also affect the quantity of sleep duration one receives as well, due to the time spent on devices. As devices stimulate the brain, an individual's watch content may cause anxiety or stress, leading to restless sleep or keeping them awake.  It is recommended to limit screen time to at least an hour before bed, so try it out and see if you get better or more sleep!

     A stressor is a physical, social, or psychological event or condition that upsets homeostasis and produces a stress response.  How an individual deals with stress can be more consequential than the stressor itself. Accepting what happened and letting that go sooner will reduce the long-term damage to well-being. Not only will stress management benefit rest but also anxiety-ridden or demanding situations, such as sports performance. Examples that help in stress management include progressive muscle relaxation, deep breathing, exercise, spending time outdoors, etc. Individuals can utilize these stress management activities to enhance their performance, improve focus, and boost overall resilience in personal and professional settings.

     Temperature, light, sound, and smell are all environmental factors that affect sleep quality. Healthy individuals experience a drop in body temperature while sleeping, naturally occurring in the early sleep cycle stages. A lower core temperature promotes sleepiness, while a higher temperature helps maintain daytime alertness. Loud or even slight noises inside and outside of the bedroom can greatly affect an individual’s sleep quality, whether that be from waking up momentarily or transitioning an individual into a lighter stage of sleep. E xposure to light before bedtime can affect sleep. When the eyes detect sunlight, it sends a signal to the brain to release cortisol, keeping you awake and alert. Therefore, it is best to dim or shut off light so the brain can produce melatonin to induce sleepiness.      There are multiple ways you can create a good sleep environment. Use these tips to benefit your overall sleep: White noise Find your ideal pillow Fin...

     Breathing techniques can be very beneficial for managing stress and anxiety, which I'm sure are emotions we are all feeling during the busy and rough times of college. Focusing on our breath can activate the body's relaxation response, reducing tension and promoting a sense of calm.  Below are some breathing techniques that you should try out. The 4-7-8 method helps to put a person in a relaxed state of mind, keep them grounded, and reduce anxiety. To execute this method, inhale through your nose for four seconds, hold it for seven seconds, exhale through your mouth for eight seconds, and then repeat until satisfied. Box breathing goes by many other names, but it refers to the idea that a box has four sides, shown by inhaling, holding, exhaling, and holding your breath, each for a count of four. Belly breathing consists of contracting the diaphragm by placing one hand on your chest and one on your abdomen, inhaling through your nose for four seconds while imagin...