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MAR 2021 |
VOL 4 ISSUE 7
In this issue:
- Are You Sleeping?
- MS4 Advice
- Sleep and Exercise
- Sleepy Time Treats
- SPOTlight
- TAO
- Tasty Recipes
- Thrive at UT
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The Well is a monthly newsletter that serves to
positively impact the well-being of the McGovern student community
by highlighting a myriad of wellness-related content.
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Click here to share your thoughts on The Well!
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Are You Sleeping? Are You Sleeping? |
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Sleep, especially during med school, seems to be the illusive creature we crave but can’t seem to get enough of. We need it to survive, but often undervalue its importance for our overall well being. This month, as daylight savings steals an hour from our precious sleep, let’s focus on ways we can maximize wellness by improving sleep hygiene. There are many simple yet effective ways to create a more restful “you”. Check out some tips here.
The beauty of the sleep hygiene routine is that it isn’t rigid. We can adjust it as we encounter new seasons and schedules. And remember, there are a lifetime worth of nights to perfect the routine, so be gracious with yourself as you attempt to incorporate one or more of these tips into your daily life. Most importantly, sleep well and take good care of yourselves.
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SUNDAY,
MARCH 14, 2021
Set clocks
ahead one hour!
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It is well established that exercise can improve sleep quality. There are a variety of detailed mechanisms in which exercise can impact sleep, but we won’t bore you with a lecture (although additional reading of exercise-sleep research is highly recommended!). If you have been struggling to get in a good night’s rest, here are some key points to remember the next time you hit the gym!
Resistance training vs cardio
Resistance training specifically can provide anxiolytic effects, which can improve sleep quality as poor mental health states are often associated with poor sleep. On the other hand, aerobic exercise can directly improve deep wave sleep, as well as help you fall asleep more quickly. To best attenuate sleep benefits, do both resistance training and aerobic exercise.
Post-workout stretching
Stretching in general has been shown to improve symptoms of insomnia. The literature has pointed to both yoga and tai chi as practices that generally improve sleep quality. Stretching after a workout, or simply in the evening after exercising earlier, allows the body and mind to decompress in a practice of both physical and mental mindfulness.
Timing of exercise
There is still debate as to whether a certain time of day is best for improved sleep when it comes to exercise. The most important thing to keep in mind is to not disrupt your natural circadian rhythm. Morning and afternoon exercise have been shown to maintain circadian rhythm by increasing activity during daylight. Evening workouts, as long as they are completed 90 minutes before bed time to allow for cooldown, can improve sleep as well.
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Spotlight | Relaxing Spaces |
Searching for some soothing scenery? Look no further! Check out these open Houston spaces meant for sprawling and sneaking in a nap.
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Edith L Moore Nature Sanctuary | A 17.5 acre escape from bustling Houston life, find yourself among natural wildlife and plenty of space to relax. Open 7 am - 7 pm and free admission.
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Houston Arboretum | This scenic route provides the opportunity for 5 miles of wandering, with monthly events to get you plugged into the nature community.
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James Turrell Twilight Epiphany Skyspace | Let yourself be mesmerized by this beautiful sculpture situated squarely on Rice’s campus. Offering sunrise (1 hour before) and sunset (10 minutes before) 40-minute viewings guaranteed to have you feeling zen.
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Japanese Garden | Right in McGovern’s backyard at Hermann Park, check out this tranquil zone, complete with waterfalls and fish to mesmerize. Open 9-5.
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Have you ever eaten a meal so good that it knocked you right out afterward? And then, the next time around, you either ate the same thing or something similar just to recreate that wonderful sleep you got? Or, you even avoided such a meal in order to stay awake for longer? Well, congrats! You just did a science! To no surprise, what you put in your body can affect the way your body sleeps. A simple fix to insomnia may just be in your kitchen!
Here is a list of foods and drinks that can improve sleep quality and duration:
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Chamomile Tea | Chamomile contains antioxidants that directly bind to receptors in the brain to promote sleepiness and reduce insomnia. Drinking chamomile tea has also proven to be effective in reducing anxiety and depression, which can also improve sleep.
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Kiwi | The exact mechanism is poorly understood, but eating kiwi before bed may be able to improve sleep through the fruit’s antioxidant properties, folate, and/or high concentration of serotonin.
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Nuts | Almonds, walnuts, pistachios, and cashews contain melatonin and minerals like magnesium and zinc that are essential for sleep.
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Salmon | Salmon and other types of fatty fish can provide a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin
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Tart Cherry Juice | Full of good minerals, antioxidants, and melatonin, Tart Cherry Juice is still being researched but shows promise in its ability to improve sleep.
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Some of my peers are surprised when I say I don’t drink coffee. They always ask how I stay focused. My answer is I sleep. I have always prioritized having at least six hours of rest every night and even more before major exams or interviews. Of course, my peers then ask how I find the time. Predictably, my next answer is time management. Similar to carving out time for studying, I make time for sleep. I also try to avoid procrastinating so I don’t have to compromise on time spent sleeping, studying, or hanging out with friends.
I believe the more important question that few people ask is how do I get a restful night of sleep. I found it helpful over the years to treat sleep like a routine. I try to go to bed and wake up at a similar time every day. I also enjoy reading a book or listening to a podcast as a way to relax my brain before going to sleep. In the end, a good night of sleep allows me to feel re-energized and stay sharp for whatever obstacles I may encounter the next day.
| Devonne Harris, MS4
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Hot Topics
Click on a topic for tips on tackling the issue
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Houston Museum of Natural Science exhibits
The Health Museum exhibits
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Ombudsperson
Are conflicts or concerns causing you undue stress? Contact the Office of the Academic Ombuds. Robin Dickey, PhD, MA, LPC, is available as a listener, mediator, and coach for all members of our UTHealth family. Make an appointment today! https://www.uth.edu/evpara/academic-ombuds.htm
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TAO | Therapy Assistance Online |
The Student Health and Counseling Clinic is excited to share a wellness tool available to all students, faculty, and staff at UTH. TAO (Therapy Assistance Online) is an interactive, self-guided, web-based program that consists of tools and educational materials to help you learn about and change how you think and feel.
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Thrive at UT is a free app designed to enhance UT student well-being and help busy students live their best life. Thrive helps you make small changes in your routine that have powerful long-term impacts. |
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Brought to you by the McGovern Student Wellness & Resilience Committee
Questions, Comments, or Contributions to The Well,
please email MS.Wellness@uth.tmc.edu
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