Harper College/Student Success/Self Care

Intro:

Self Care in regards to college students is a topic that should be discussed with everyone--even the everyday college student. The importance of sleep, hydration, nutrition are essential to one's success in college and in life. We as students push every day to be as successful as we can be with the resources we have. Taking a look at this OER written by none the less college students can make you as an individual better understand how important self-care is not only in general but as an individual college student.

Readings

Interesting Facts

Some Interesting Facts When it comes to College Students Success and Self care could really shock some minds! Here are some interesting facts about college students self-care. The University of Texas states that "College can be equally exciting and stressful. One way to manage the constant ups and downs of college life is to practice “self-care,” simple activities that can help reduce stress and enhance your quality of life. Research shows that, in addition to keeping you healthy, it can also improve your overall well-being" (2017, https://ugs.utexas.edu/news/self-care)

Self Care Has these categories for practicing self-care in college

SLEEP Exercise Doing something you love Practicing Self-Compassion Deep Breathing Nutrition and A balanced diet Drinking Plenty Of Water

TOP 5 BENEFITS regarding self-care in general

Better productivity Improved resistance to disease Enhanced self-esteem Increased self-knowledge More to give

Only 11% of students say that they get a good amount of sleep every night. The average college student spends as much time traveling during their average day as they do for sleeping.

On average, most college students get 6 - 6.9 hours of sleep per night, and the college years are notoriously sleep-deprived due to an overload of activities.

1 in 3 college students eat fast food 3 times a week or more

1/72 college students tend to eat a proper 3 healthy meals a day

During the first 3–4 months of college, students gain an average of 1.5–6.8 lb.

NHANES data states that a majority of young adults (aged 20–29 years) consume 1 serving/day of fruit (males 63%, females 59%) and vegetables, including potatoes (males 19%, females 20%)

1 in 5 college students admit to binge drinking within their first 3 months of college

1 in 3 college students go out every other night and drink

The average college student consumes 10-15 drinks in one week 15 men 10 woman

Activities

Answer First: Sleep:

How much sleep do you need each night?

Do you know what happened if you use your phone before you go to sleep?

Hydrated:

Do you know how much water should you drink every day?

Do you know how much soda should you drink each day?

Nutrition:

Do you know how many calories should you eat every day?

Do you know how many calories you should eat to lose one pound?

1)If you are a kid you need to sleep about 9-11 hours If you are a teen you need to sleep about 9.5 hours If you are an adult you need to sleep about 9 hours

2)It will take you longer to go to sleep, so it is not a good idea to use your phone before you go to sleep.

3)You need to drink about 15.5 cups (3.7 liters) of fluids for men you need to drink about 11.5 cups (2.7 liters) of fluids a day for women

4)You should only drink about one glass each day, anything above that is bad for your body. Also, when you drink soda your teeth will start to fall out or start rotting.

5)An average woman needs to eat about 2000 calories per day to maintain the weight An average man needs 2500 calories to maintain the weight

6)An average woman needs to eat about 1500 calories to lose one pound of weight per week. An average man needs 2000 calories to lose one pound of weight per week.

Intriguing Quotes

Compiled by Samantha Schweinebraten

“I would like to be the air that inhabits you for a moment only. I would like to be that unnoticed and that necessary.”- Margaret Atwood

“Sleep, those little slices of death — how I loathe them.”― Edgar Allan Poe

“The night is the hardest time to be alive and 4am knows all my secrets.”― Poppy Z. Brite

“Some people talk in their sleep. Lecturers talk while other people sleep”― Albert Camus

“I do my best thinking at night when everyone else is sleeping. No interruptions. No noise. I like the feeling of being awake when no one else is.”― Jennifer Niven, All the Bright Places

“For years now, I've wanted to fall asleep. The sort of slipping off, the giving up, the falling part of sleep. Now sleeping is the last thing I want to do.”― Chuck Palahniuk, Fight Club

“I think insomnia is a sign that a person is interesting.”― Avery Sawyer, Notes to Self

“I want to see beauty. In the ugly, in the sink, in the suffering, in the daily, in all the days before I die, the moments before I sleep.”― Ann Voskamp, One Thousand Gifts: A Dare to Live Fully Right Where You Are

“sleep is such a luxury, which i cant afford.”― Robin Sikarwar

“I'm an insomniac, my mind works the night shift.”― Pete Wentz, Gray

“I had a dream about you last night... you were a giant slinky and I watched you fall down the stairs.”― Amy Summers, I Had a Dream About You

Multimedia

Sleep:

https://www.youtube.com/watch?v=YRPh_GaiL8s

This is a video to relax you before you go to sleep, so you are not stress out.

https://www.ted.com/talks/russell_foster_why_do_we_sleep

This is a ted talk and it explains the cycle of sleep, and it explains all we know about sleep

Hydration:

https://www.youtube.com/watch?v=goBmkTL6rzc

This explains why we need water everyday to survive.

https://www.youtube.com/watch?v=WWWHGFZZ_wU

It explains that benefits of stoping drinking soda in your life.

nutrition:

https://www.youtube.com/watch?v=17GrPDnYt6E

This explains what kind of nutrition you need and how much you need.

https://www.youtube.com/watch?v=xyQY8a-ng6g

This is a ted talks and it explains how your brains gets affect when it get the right amount of nutritions.

Summary

In summary of our OER, you have learned about the ins and outs of self-care. Nutrition, sleep, college success with sleep itself, and hydration. Students should now demonstrate knowledge of these subjects. We've gone in to depth about these certain topics. Nutrition a key component to being a healthy human being. Going in to detail about what should be eaten throughout the day and how it can effect your body. Sleep the most important factor in how a human functions. The way the body revives and restores itself. College success which is dependent upon getting a good night's rest. When sleep is gotten studying and taking test should come at a much easier task to do. Last but certainly not least, hydration which is the most vital substance the human body needs to survive. This makes your body be able to live and prosper throughout the day. Overall, our OER dives into sleep problems that are involved with college success, nutrition which is an important factor of doing well in school and hydration which is the most vital aspect of the human being. Samantha Schweinebraten

Resources

https://studenthealth.oregonstate.edu/health-promotion/sleep/tips-getting-good-sleep Maintain breathing method for sleeping. Create a sleep friendly environment for guests to be comfortable. you can avoid drinking caffeine before bedtime, because you may not fall asleep at all.

https://www.sleepfoundation.org/articles/what-happens-when-you-sleep The article is about your stages on how you sleep at night. The energy goes thought the body and in to the brain to provide good sleep, plus your energy is restored. Your is muscles are relaxed while your sleeping.

https://www.nia.nih.gov/health/good-nights-sleep Adults and kids need a lot of sleep, up to 7-9 hours a day. Adults should follow a schedule to get a good night sleep. Older people with insomnia have a had time falling asleep.

https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health Older people with psychiatric disorders can not sleep well and it affects with your mental health. A lot people with sleep disorders tend to find treatment and it can last up to 2 months or more. Usually meditation or deep breathing can help you to relax your body to go to sleep.

References

Sleep issues:

68 (Surprising) Sleep Facts: Scary, Important, Interesting, Fun! (2019, April 17). Retrieved from https://www.thegoodbody.com/sleep-facts/

The Benefits of Slumber. (2018, April 04). Retrieved from https://newsinhealth.nih.gov/2013/04/benefits-slumber

Sleep: Facts. (n.d.). Retrieved from http://idahoptv.org/sciencetrek/topics/sleep/facts.cfm

What is REM sleep? (n.d.). Retrieved from https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/rem-sleep

College Students And Stress Induced Heart Attacks. (2017, August 28). Retrieved from https://www.theodysseyonline.com/college-students-and-stress-induced-heart-attacks

How to Sleep Better. (2019, March 21). Retrieved from https://www.helpguide.org/articles/sleep/getting-better-sleep.htm/

health and Stress Newsletters. (n.d.). Retrieved from https://www.stress.org/education/archives/health-and-stress-newsletters

Ordqvist, C. (2017, December 07). Schizophrenia: Symptoms, causes, and treatments. Retrieved from https://www.medicalnewstoday.com/articles/36942.php

Nutrition:

Writers, S. (2018, September 04). The Student's Guide to Nutrition - Best Colleges. Retrieved 2019, from https://www.bestcolleges.com/resources/student-nutrition/

Abraham, S., Noriega, B. R., & Shin, J. Y. (2017, March). College students eating habits and knowledge of nutritional requirements. Retrieved 2019, from http://www.alliedacademies.org/articles/college-students-eating-habits-and-knowledge-of-nutritional-requirements-9188.html

Life at OSU. (2011). Study: College students not eating enough fruits and veggies. [online] Available at: https://today.oregonstate.edu/archives/2011/aug/study-college-students-not-eating-enough-fruits-and-veggies [Accessed 9 Apr. 2019]. https://today.oregonstate.edu/archives/2011/aug/study-college-students-not-eating-enough-fruits-and-veggies Abraham, S., Noriega, B. R., & Shin, J. Y. (2017, March). College students eating habits and knowledge of nutritional requirements. Retrieved 2019, from http://www.alliedacademies.org/articles/college-students-eating-habits-and-knowledge-of-nutritional-requirements-9188.html

Abraham, S., Noriega, B. R., & Shin, J. Y. (2017, March). College students eating habits and knowledge of nutritional requirements. Retrieved 2019, from http://www.alliedacademies.org/articles/college-students-eating-habits-and-knowledge-of-nutritional-requirements-9188.html

Hydration:

How Dehydration Affects Your Body Composition. (2018, July 13). Retrieved from http://www.whitefishwave.com/2018/07/how-dehydration-affects-your-body-composition/

Top 7 Reasons to Stay Hydrated. (2018, July 18). Retrieved from https://www.gardenoflife.com/content/top-7-reasons-stay-hydrated/

Why Is Drinking Water Important? 6 Reasons to Stay Hydrated. (2018, December 22). Retrieved from https://universityhealthnews.com/daily/nutrition/why-is-drinking-water-important-6-reasons-to-stay-hydrated/