< Harper College < Student Success

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

Key Terms

Samantha Schweinebraten

Deep sleep- deep sleep is when your body and brain waves slow down. It's hard to wake from deep sleep, and if you do, you may feel particularly groggy. Read on to learn more about this part of your sleep cycle.

REM- Rapid eye movement sleep (REM sleep, REMS) is a unique phase of sleep in mammals and birds, distinguishable by random/rapid movement of the eyes, accompanied with low muscle tone throughout the body, and the propensity of the sleeper to dream vividly.

Disrupted stimulants- Stimulants can increase blood pressure, heart rate, and body temperature and decrease sleep and appetite. ... Furthermore, if stimulants are abused chronically, withdrawal symptoms—including fatigue, depression, and disturbed sleep patterns—can result when a person stops taking them. Anxiety- Anxiety is a normal and often healthy emotion. However, when a person regularly feels disproportionate levels of anxiety, it might become a medical disorder. Anxiety disorders form a category of mental health diagnoses that lead to excessive nervousness, fear, apprehension, and worry.

Depression- A mental health disorder characterized by persistently depressed mood or loss of interest in activities, causing significant impairment in daily life.

Insufficient sleep- Insufficient sleep syndrome (commonly referred to as sleep restriction,sleep deprivation, and inadequate sleep) is a behavioral induced sleep disorder in which the sufferer simply fails to make adequate time for sufficient sleep.

Sleep habits- Healthy Sleep Habits. Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness. ... The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep.

Circadian rhythm- A circadian rhythm (/sɜːrˈkeɪdiən/) is any biological process that displays an endogenous, entrainable oscillation of about 24 hours. These 24-hour rhythms are driven by a circadian clock, and they have been widely observed in plants, animals, fungi, and cyanobacteria.

Jet lag- extreme tiredness and other physical effects felt by a person after a long flight across several time zones

Repairing tissue-The term “repair,” when used in the context of the healing of damaged tissue, is defined as the restoration of tissue architecture and function after an injury. It encompasses two separate processes: regeneration and replacement.

Nerve cells- a neuron.

Four cycles of dreams- Usually sleepers pass through four stages: 1, 2, 3, and REM (rapid eye movement)sleep.

Hallucinations- Hallucinations are sensations that appear real but are created by your mind. They can affect all five of your senses. For example, you might hear a voice that no one else in the room can hear or see an image that isn't real.

Psychosis- Psychosis is a symptom, not an illness. A mental or physical illness, substance abuse, or extreme stress or trauma can cause it. Psychotic disorders, like schizophrenia, are mental illnesses that involve psychosis that usually happens for the first time in the late teen years or early adulthood.

Delusions- Delusional disorder, previously called paranoid disorder, is a type of serious mental illness — called a “psychosis”— in which a person cannot tell what is real from what is imagined. The main feature of this disorder is the presence of delusions, which are unshakable beliefs in something untrue.

Schizophrenia- Schizophrenia is a chronic and severe mental disorder that affects how a person thinks, feels, and behaves. People with schizophrenia may seem like they have lost touch with reality. Although schizophrenia is not as common as other mental disorders, the symptoms can be very disabling.

Episodes- During a psychotic episode, an individual may experience hallucinations

Rejuvenate- make (someone or something) look or feel younger, fresher, or more lively.

Restore- repair or renovate (a building, work of art, vehicle, etc.) so as to return it to its original condition

Overhydration- an excess of water in the body

Oxygenates- supply, treat, charge or enrich with oxygen

Dehydrated- a harmful reduction in the amount of water in the body

Headaches- a continuous pain in the head

Inflammation- a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.

Dizziness- a sensation of spinning around and losing one's balance.

Electrolytes- a liquid or gel that contains ions and can be decomposed by electrolysis, e.g., that present in a battery.

Fatal- causing death

Heart failure- severe failure of the heart to function properly, especially as a cause of death.

Sodium- the chemical element of atomic number 11, a soft silver-white reactive metal of the alkali metal group.

Nutrition-the process of providing or obtaining the food necessary for health and growth.

Self- care- self-care is any necessary human regulatory function which is under individual control, deliberate and self-initiated

Fatigue- extreme tiredness resulting from mental or physical exertion or illness.

Diet- the kinds of food that a person, animal, or community habitually eats

Superfoods- a nutrient-rich food considered to be especially beneficial for health and well-being.

National institute on alcohol abuse and alcoholism- The National Institute on Alcohol Abuse and Alcoholism, as part of the U.S. National Institutes of Health, supports and conducts biomedical and behavioral research on the causes, consequences, treatment, and prevention of alcoholism and alcohol-related problems

Binge drinking- the consumption of an excessive amount of alcohol in a short period of time.

Statistics- the practice or science of collecting and analyzing numerical data in large quantities, especially for the purpose of inferring proportions in a whole from those in a representative sample.

Supplements- A dietary supplement is a manufactured product intended to supplement the diet when taken by mouth as a pill, capsule, tablet, or liquid. A supplement can provide nutrients either extracted from food sources or synthetic, individually or in combination, in order to increase the quantity of their consumption.

Benefit- an advantage or profit gained from something.

Websites https://www.healthline.com/health/deep-sleep

https://en.wikipedia.org/wiki/Rapid_eye_movement_sleep

https://www.drugabuse.gov/sites/default/files/drugfacts_stimulantadhd_1.pdf

https://www.medicalnewstoday.com/articles/323454.php

https://www.google.com/search?ei=hYvAXPq0KIWAsQX_8bnYBg&q=depression&oq=depression&gs_l=psy-ab.3..0i67l8j0l2.940.4833..5009...4.0..0.67.661.13......0....1..gws-wiz.....0..0i71j0i131j0i10.q-eoOjU5ZtA

https://www.alaskasleep.com/blog/what-is-insufficient-sleep-syndrome-definition-symptoms-treatment

http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

https://en.wikipedia.org/wiki/Circadian_rhythm

https://www.google.com/search?ei=qIzAXJTILvG7tgW204joAg&q=jet+lag+definition&oq=jet+lag+def&gs_l=psy-ab.1.0.0i324j0l6j0i22i30l3.4138.4576..5265...0.0..0.82.266.4......0....1..gws-wiz.......0i71j0i131j0i67.iIR201Mzl-c

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3055648/

https://www.google.com/search?ei=3Y3AXKXCI4jKswWFhbrwBw&q=nerve+cells&oq=nerve+cells&gs_l=psy-ab.3..0i71l8.0.0..20504...0.0..0.0.0.......0......gws-wiz.K1TAF9lB5YA

https://www.tuck.com/stages/

https://www.healthline.com/symptom/hallucinations

https://www.webmd.com/schizophrenia/guide/what-is-psychosis#1

https://my.clevelandclinic.org/health/diseases/9599-delusional-disorder

https://www.nimh.nih.gov/health/topics/schizophrenia/index.shtml

https://www.medicalnewstoday.com/articles/248159.phpand/

https://www.google.com/search?ei=a4_AXPyxB5LAsAW-0rDoCw&q=rejuvenate&oq=reju&gs_l=psy-ab.1.1.0l7j0i131l2j0.918.2157..3976...1.0..0.68.311.6......0....1..gws-wiz.....0..0i71j0i67.4wuM6v2IHwM

https://www.google.com/search?ei=zY_AXNuwB4zGsQXV-qfICw&q=restore+definition&oq=restore+def&gs_l=psy-ab.1.0.0i70i249j0l9.1953.2392..3632...0.0..0.52.203.4......0....1..gws-wiz.......0i71j0i67i70i249j0i67j0i131.NBjRfMv9egU

https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/overhydration

https://www.google.com/search?client=firefox-b-ab&ei=-BXHXIznK4iUsgWY065g&q=oxygenates+definition&oq=oxygenates+defi&gs_l=psy-ab.1.0.0j0i22i30j0i22i10i30j0i22i30l4j0i22i10i30j0i333l2.24460.30733..32412...2.0..0.116.1250.16j2....3..0....1..gws-wiz.....0..0i71j0i67j0i131j0i10j0i131i67.39iGOx5RtbE

https://www.google.com/search?client=firefox-b-ab&ei=-BXHXIznK4iUsgWY065g&q=dehydration+definition&oq=deh&gs_l=psy-ab.1.0.0i67l3j0i131i67j0i67l5j0.1484.2064..4662...0.0..0.86.256.4......0....1..gws-wiz.....0..0i71j0i131.AMyYCjG0Aoc

https://www.google.com/search?client=firefox-b-ab&ei=ihbHXMr3D8K-tQWXyZ3oCA&q=headaches+definition&oq=headaches+defi&gs_l=psy-ab.1.0.0l2j0i22i30l8.71356.115617..116626...1.0..1.110.2170.29j3....2..0....1..gws-wiz.....0..0i71j0i67j0i131j0i333.LXNxJt_2q28

https://www.google.com/search?client=firefox-b-ab&ei=ABfHXNCNAs28tgXOoYGQBQ&q=inflammation+definition&oq=inf+definition&gs_l=psy-ab.1.6.0i7i30l10.34188.35018..39467...0.0..0.106.333.3j1......0....1..gws-wiz.......0i71j0i67j0i131i67j0.wn7l5tpqrv0

https://www.google.com/search?client=firefox-b-ab&ei=KBfHXOT1H8n8tAWd562gAw&q=dizziness+definition&oq=dizziness+definition&gs_l=psy-ab.3..0j0i7i30l9.37639.49843..50121...10.0..0.118.1558.20j1......0....1..gws-wiz.......0i71j0i67j0i7i10i30j0i13j0i8i7i30j0i13i30j0i8i13i30.XqCkKzeGXr0

https://www.google.com/search?client=firefox-b-ab&ei=WxfHXJj4G5KctgW0zojIAw&q=electrolytes+definition&oq=electrolytes+definition&gs_l=psy-ab.3..0j0i7i30j0l3j0i7i30l3j0l2.47382.51682..52055...3.0..0.96.961.14......0....1..gws-wiz.......0i71j0i67j0i131i67j0i13j0i131.3gRwXAlM70E

https://www.google.com/search?client=firefox-b-ab&ei=kBfHXOHCH8qwtgWOyKD4Aw&q=fatal+definition&oq=fatal+definition&gs_l=psy-ab.3..0j0i7i30l9.39248.40600..40868...0.0..0.79.412.6......0....1..gws-wiz.......0i71j0i67j0i131i67j0i7i10i30.WsVppyOtWGw

https://www.google.com/search?client=firefox-b-ab&ei=uhfHXMi1JcvcswX6jb_oAQ&q=heart+failure+definition&oq=heart+failure+de&gs_l=psy-ab.1.0.0l10.26482.30744..31780...3.0..0.183.1366.19j1......0....1..gws-wiz.....0..0i71j0i67j0i131j0i10j0i13j0i13i30j0i13i5i30j0i8i13i30.yqdKTjOylFI

https://www.google.com/search?client=firefox-b-ab&ei=2xfHXOqMC4n-sAWjmL2YAw&q=sodium+definition&oq=sodium+definition&gs_l=psy-ab.3..0j0i7i30j0l2j0i7i30l5j0.24947.26568..27172...0.0..0.99.541.7......0....1..gws-wiz.......0i71j0i67.J3HWZbZkIhg

https://www.google.com/search?client=firefox-b-ab&ei=9xfHXOanIYWUtQXw06mgBQ&q=nutrition+definition&oq=nutrition+definition&gs_l=psy-ab.3..0j0i7i30l7j0j0i7i30.22601.24307..24581...0.0..0.88.696.10....2..0....1..gws-wiz.......0i71j0i67j0i7i10i30j0i13.EY6l1uQRoTM

https://en.wikipedia.org/wiki/Self-care

https://www.google.com/search?client=firefox-b-ab&ei=QBjHXKavA4-osgX85ZKQCA&q=fatigue+definition&oq=fatigue+definition&gs_l=psy-ab.3..0i67j0i7i30l2j0i67j0j0i7i30l5.3172.5089..5865...0.0..0.117.609.7j1......0....1..gws-wiz.......0i71j0i131.15FAa3-p92I

https://www.google.com/search?client=firefox-b-ab&ei=bxjHXNeuB4yqsgWzx7GwCw&q=diet+definition&oq=diet+definition&gs_l=psy-ab.1.0.0i67j0i7i30l2j0i7i10i30j0i7i30l6.34281.35057..37062...0.0..0.75.346.5......0....1..gws-wiz.......0i71j0i131i67.QBqolxchRiY

https://www.google.com/search?client=firefox-b-ab&ei=lBjHXKLPO8m4sQX32LuQCw&q=superfoods+definition&oq=superfoods+definition&gs_l=psy-ab.3..0j0i7i30l3j0i30j0i8i30j0i333l4.36429.38506..38817...0.0..0.94.868.12....3..0....1..gws-wiz.......0i71j0i67j0i7i10i30j0i13j0i8i7i30.HMPzemLFmxU

https://en.wikipedia.org/wiki/National_Institute_on_Alcohol_Abuse_and_Alcoholism . https://www.google.com/search?client=firefox-b-ab&ei=3xjHXNSgH5L8tAXUz52QBQ&q=binge+drinking+definition&oq=binge+dri&gs_l=psy-ab.1.1.0i131i67l2j0i67j0i131i67j0j0i67l3j0j0i67.1499.3510..4672...1.0..0.96.716.11......0....1..gws-wiz.....0..0i131.d4UdE04sN2U

https://www.google.com/search?client=firefox-b-ab&ei=ABnHXPLdCrK8tgWP5Zi4Bw&q=statistics+definition&oq=stat+definition&gs_l=psy-ab.1.0.0i7i30l5j0i67j0i7i30l4.28601.29662..30935...0.0..0.100.344.4j1......0....1..gws-wiz.......0i71.htCfitfMFqw . https://en.wikipedia.org/wiki/Dietary_supplement

https://www.google.com/search?client=firefox-b-ab&ei=UBnHXJ-aIIiWtQWEyaCwDw&q=benefit+definition&oq=benefit+definition&gs_l=psy-ab.3..0l2j0i7i30l6j0i7i10i30j0.1926.6913..7182...12.0..0.88.952.14....2..0....1..gws-wiz.......0i71j0i67j0i131j0i8i7i10i30j0i8i7i30j0i13j0i13i30j0i333.oz-37hvAYYE

https://en.wikipedia.org/wiki/National_Institute_on_Alcohol_Abuse_and_Alcoholism

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/

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