Do you find yourself dozing off during a class? Don’t blame your professor; it is more likely that lack of sleep is to blame. Dr. William Dement, M.D., Ph. D., a sleep expert from Stanford University, found that individuals who are sleepy during the day or who easily fall asleep when lacking stimuli have accrued “sleep debt.” Most people who are 18 or older require about 8 hours of sleep each night to function optimally and feel energized throughout the day. Sleep debt occurs when we don’t get the full 8 hours, and the debt accumulates over time.

According to Dr. Dement, accumulated sleep debt must be paid back hour for hour. If you lose 3 hours of sleep one night, you must sleep 11 the next night to make up for the loss. For many people who pull all-nighters or regularly do not get enough sleep, sleeping in a few hours later on the weekend will not completely pay-off the debt.

If you have sleep debt, try adding a small amount of sleep to your regular nightly schedule. Paying back your sleep debt will likely lead to more energy, improved focus, and a new sense of well-being.

Source: “The Promise of Sleep” by William C. Dement, M.D., Ph. D. and Christopher Vaughan

Written by Chris Koiler (BBH May ‘17)

Handling a full course load, leadership roles, part-time jobs, and community and club involvement are just a few of the stressors college students deal with on a daily basis. Dealing with personal issues and finding time for friends and family can also contribute to the significant amount of stress students perceive they have. Figuring out how to deal with the stress is a challenge in itself.

One way to reduce stress on a daily basis is to make time to engage in physical activity. Physical activity can have a positive impact on the amount of stress you perceive whether you enjoy running, biking, doing yoga or lifting weights. Making time for physical activity can contribute to increased physical and mental energy throughout the day by breeding a sense of well being and relaxed feelings. Improved mental energy and a relaxed body will help those long study sessions be more productive.

Physical activity also helps the body release endorphins which trigger positive feelings and reduce the perception of pain throughout the body. It is often easier to take one’s mind off of stressors while the heart is pumping harder during physical activity. Another benefit of being active is that it helps improve quality of sleep which in turn helps reduce stress. Getting a good night’s sleep is very important, and can help minimize some of the negative effects of stress. If stress has been an issue throughout your day to day life, try taking some time to engage in physical activity and receive the benefits that will positively impact your life.

Sources:
http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm

http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise/5

Penedo, F. J. & Dahn, J. R. (2005). Exercise and wellbeing: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18, 189-193.

Looking for a fun way to warm up and stay active? Sign up for the Winter Thaw Run and Ride. The event will take place on Saturday, February 27th. A 5K run will begin at 10:30am and a fun bike ride will begin at 11:15am. Both events start at the IST Bridge (corner of Burrowes and Pollock). The 5K route will go around part of and through the golf course on the gravel road and will end at the HUB. The bike route will include 4 laps of the 5K route and will end back at the IST Bridge. Participants in the bike ride will need to bring their own bike and helmet.

There will be prizes for the top  5 male and female finishers in the 5K.  First place will receive an Osprey hydration pack from Freeze Thaw Cycles.  Second through fifth place will receive gift cards from Rapid Transit Sports.

All finishers of the bike ride will be entered into a drawing to win prizes from Freeze Thaw Cycles, KIND bars, Penn State Adventure Rec, and Purple Lizard Maps.

The entry fee is $10. Visit the registration table at the HUB on Feb 22-26 from 11am to 2pm. There will also be registration starting at 9:30 am on February 27 at the IST Bridge.

The event is hosted by Penn State Cycling and Club Cross Country.

Penn State students take the stage to voice their musings, challenges, and triumphs related to body image.

The first performance will be on Monday, February 1^st at 7:30pm at the Downtown Theatre on the corner of South Allen St. and Beaver Ave. This performance is in partnership with the “Cultural conversations 2016 For the Health of…” festival. Admission is $3 with half of the proceeds going to the For Good Performance Troupe.

A second performance of the Body Monologues will take place on Wednesday, February 16 at 7:30 p.m. in Freeman Auditorium in the HUB Robeson Center. There is no admission fee for this performance.

After each performance audience members and performers will have the opportunity to share their opinions and ask questions about the issues at hand.

The Body Monologues is part of an awareness campaign by HealthWorks and University Health Services focused on improving body image. The program is funded by the Laura R. Whitaker Fund.

Are you concerned that a friend might be in trouble? You want to help, but you’re not sure what to do?

Visit the HUB on Wednesday, January 27^th between 11am and 2pm to learn more about the Stand for State initiative. Info tables will offer free food, activities, and a chance to earn prizes!

The initiative promotes the prevention of sexual and relationship violence through bystander intervention. Stand for State encourages a sense of responsibility for fellow Penn Staters and offers tools to intervene safely and effectively when someone needs help. We all have a role in creating a safe community. For more information, follow #StandforState on social media or email standforstate@psu.edu.

Marijuana is becoming legal in states and cities across the country, so it’s not a big deal if you get caught at Penn State, right? Not exactly.

The evolving marijuana legislation can be confusing. Some students come from states where marijuana is legalized or decriminalized. Even within Pennsylvania there are areas where the police can be more lenient with marijuana violations. Some cities have adopted ordinances that allow for lower charges. A lot of students expect a marijuana charge to result in “just a fine” or expect the penalties to be similar to an underage drinking citation. Given that there is so much variation across the state, we think it is important for students to be knowledgeable about how marijuana violations are handled locally.

In State College and University Park, marijuana offenses are charged as misdemeanors under Pennsylvania law. In the state, marijuana is defined as a Schedule 1 controlled substance, and marijuana is not approved for medical use.  (1)

Possession of a small amount of marijuana leads to more than just the $500 fine. Additional penalties include driver’s license suspension as well as possible jail time. The fine for possession of marijuana paraphernalia is even more significant at $2500. (1)

Currently, a misdemeanor conviction in Pennsylvania creates a criminal record. A record can make it difficult to get an internship or a job in the future. In some cases, at the discretion of the District Attorney, a person who is charged with possession of marijuana or paraphernalia can apply for the Alternative Rehabilitative Disposition (ARD) program. The advantage of ARD is that if it is successfully completed, the charges can be dismissed and expunged. However, ARD is not cheap or quick. It takes a year to complete and costs between $1300 and $1500. (1)

And that’s not all. Possession of drugs or drug paraphernalia is also a violation of the Penn State Student Code of Conduct. Penn State sanctions include disciplinary probation, review of housing contract for those in on-campus housing, and mandatory participation in the Marijuana Intervention Program. The violation also becomes a part of the student’s disciplinary record. (2)

Getting caught with marijuana is a big deal. It comes with a price tag of thousands of dollars, a risk to your career, and for many, a great deal of mental and emotional stress.

For questions or legal advice related to marijuana, contact Student Legal Services. Services are confidential.

If marijuana is having a negative impact on your life? FREE and CONFIDENTIAL support is available. Learn more at http://studentaffairs.psu.edu/health/MIP/

(1) http://studentaffairs.psu.edu/legalservices/publications/ Marijuana Overview

(2) http://studentaffairs.psu.edu/conduct/codeofconduct/

As a close friend, you can play a key role in supporting someone who has an eating disorder. In many cases individuals with eating disorders cannot recognize that they need help and having support from a caring friend can make a difference.

Eating disorders are physical, psychological, and emotional conditions that can affect anyone. They can cause permanent health damage and can be fatal. If you think a friend has an eating disorder, it is important to express your concerns in a loving and supportive way.

Learn more about the signs, symptoms, and how to talk with a friend.

Campus Resources:

• Counseling and Psychological Services (CAPS), 863-0395
• University Health Services (UHS)
  Clinical Services, 863-0774
  Nutrition Clinic, 863-0461
  Healthy Eating and Living Support

Internet Resources:

• Nationaleatingdisorders.org
• Womenshealth.gov/body-image
• Eatingdisorderhope.com

Most college students lead pretty active lives. Most of you walk to class and many of you engage in some type of fitness-related activity, such as going to the gym or running. It’s important to get enough fuel (calories, that is) to help you stay focused and energized throughout the day. Be sure to eat nutrient-dense food, such as fruits, vegetable, proteins and whole grains. Eat breakfast, even if it’s something small like a piece of fruit.  Avoid skipping meals and try to limit processed foods with minimal nutrients.

Here are 5 Ways to Fuel your Body

1. Cook dinner with your friends
2. Try a new fruit or vegetable for lunch
3. Pack healthy snacks in your bag for days when you’re on the go
4. Eat a solid breakfast to get your day started

Are you struggling to control your drinking or use of other addictive substances? If so, you are not alone. Many students find themselves in trouble with academics, relationships, or the law due to substance use. Friends and family may be trying to help, but most do not understand alcoholism or addiction. The Collegiate Recovery Community at Penn State does understand and they are here to help.

The CRC:

• Communicates a message of hope
• Links students with recovery-related services and persons in recovery, including fellow students
• Supports the University’s academic mission by pairing education and recovery
• Facilitates the development of healthy and sustainable habits of mind, body, and spirit
• Supports lifelong recovery by providing a Penn State community committed to helping students, even after they graduate

If you are worried that you might have a problem, contact the Program Coordinator at the CRC at pennstatecrc@gmail.com and arrange for a meeting. The meeting will be confidential. The Coordinator can also arrange for you to speak with other students in recovery. Learn more at http://sites.psu.edu/pscrc/.

Don’t have time to take a break? Good news — taking a break actually increases your motivation, energy, and ability to focus. Whether it’s just a few moments of deep breathing or a weekend camping trip with friends, taking a break for any amount of time can give your brain the rest it needs to keep you happy and productive.

Penn State and the surrounding community have a lot to offer when it comes to fun leisure activities. Here are just a few ideas.

5 Ways to Take a Break:

1. Visit the Arboretum
2. Take a hike! Mount Nittany is one of many local hiking options.
3. Attend a Penn State sports event
4. Go to the free yoga class at UHS (T, W, R @ 4 pm in 205 Student Health Center)
5. Check out a performance through the Penn State School of Theatre