Monday, November 21, 2016

A Guide to Better Sleep for the College Student

1. Make a schedule and stick to it!
Set a time to wake up and when to go to sleep by organizing your day hourly. Remember, this will only be effective if you start your day when you originally planned it.

2. Avoid caffeine before bed
Try to avoid caffeinated beverages such as energy drinks, tea, soda and chocolate, 6 hours before calling it a night. This will allow your body just enough time to digest it and leave your system.

3. Eat about 2-3 hours before going bed
Food has calories, which equal energy! You need them to get you through your day. However, allow your body time to digest your meals for better quality sleep.

4. Hydrate!
Replenish your body with plenty of water throughout your day to keep your body going. Drinking water is really important, to switch things up, add lemon and cucumber with mint or mix in some berries. It is delicious and refreshing!

5. Nap Wisely
Napping is a great way to let your brain and eyes recharge as well as increase creativity to get you through your scholarly duties. Limit your nap to 1 hour maximum earlier in the day. Too long of a nap can interfere with a good night’s rest!

6. Stop screen time 1 hour before going to bed.
Most of us enjoy scrolling through our social media before going to bed, but we need to give our eyes and brain a rest. Our electronic devices produce blue light which signals the brain to stop the production of melatonin, the hormone that stimulates sleep. To keep that production flowing, put your phone down and install apps which project red light instead.

7. Prepare a restful environment.
Know yourself and your preferences that will allow you to get a good night sleep. Do you like soothing sounds playing in the background? Does it need to be pitch black? Do you need a fan on?

8. Associate your bed for sleep and sex only.
Do not do homework or any studying on your bed, that way your brain associates your bed for resting and sleep, among other activities. This will allow you to fall asleep sooner.

9. Meditating and Breathing
Relax your mind and body before calling it a night. This will allow you to slow down your heart rate to a healthy but peaceful level. Learn techniques online with an app or on YouTube.

10. Exercise Regularly!
Exercising has many benefits, if performed a couple hours before going to bed and if it is done on a regular basis it will relax your muscles, reduce stress, and help you fall asleep faster.

By Yesenia Garcia

Addiction and Recovery in College

The word “addiction” usually carries a negative connotation to it. People think of addicts as typically being unemployed or violent or even uneducated. Many would be surprised then to discover that, according to, “Those who are enrolled in a full time college program are twice more likely to abuse drugs and alcohol than those who don’t attend college.”
            This can be attributed to the many masks that addiction can wear and a variety of social-environmental factors that include stress from school, peer pressure, and experimentation with different substances. It’s not just alcohol addiction, there is also addiction to drugs such as marijuana, Adderall, and even diet pills.  By understanding addiction and creating an open discussion about recovery, we can begin to heal ourselves and destigmatize the concept.
            To this end, CSULB has established a collegiate recovery community known as Beach Recovery. Their main goal is to educate people about addiction in order to help remove the stigma and teach our community the facts about this disease. They believe strongly that it is a responsibility of the campus to provide a nurturing, affirming environment in which students can find peer support and recovery services while in school.
Going along with this idea, CSULB offers many great on-campus resources aimed at assisting you on your journey to self-healing.
  • New Beginnings” is a support group that offers open recovery for all addictions and meets every Monday from 5:30- 6:30 pm at the Soroptimist House on campus.
  •  We also have AA meetings which offer a 12-step program to deal with all types of addiction. They meet every Wednesday from 12 pm- 1 pm at Student Health Services room 268.

In an effort to foster an environment where addiction can be openly discussed and the stigma behind it removed, Student Health Services is here to help. You are not alone and you do not have to fight this on your own.

By Adam Vargas

Tuesday, November 8, 2016

Self Care at the Beach

Self-Care @ The Beach
            In between trying to get caught up on class readings, fitting in those internship hours, and scheduling that group project meet-up that you’ve been putting off, self-care is the last thing that’s on the mind of many college students. Far too often, students find themselves buried in their list of things to do and forget to pay their own well-being the respect that it deserves. With self-care, it is most effective to do little things more often than to wait for that big vacation that only comes once a year. Just as a car runs better with regular maintenance, so will you with regular self-care and self-love. The key is to incorporate little things into your day to give some attention to your mind, body, and spirit.
-        Pay yourself a compliment!
o   No, really. Take some time to really pause and reflect on the things that you take pride in and love about yourself.
-        Unplug yourself
o   Give yourself a little break from the needs of others and utilize that time doing something for yourself.
-        Start a journal!
o   Reflection is a powerful technique that can aid in healthy processing of all the things that are going on in our lives. Starting with just a few days a week can help in transitioning this practice into your life.
-        Don’t be afraid to ask for help if you need it
o   As a CSULB student, we have resources available to you if you need professional counseling or psychological services. If you feel that you need help, you don’t need to do it alone. For more information, visit the CAPS (Counseling and Psychological Services) website at or contact them by phone at (562)985-4001.
-        Take a quick nap
o   A quick 10-15 minute power nap can help in re-energizing your mind!
-        Make that doctor’s appointment you’ve been putting off
o   Make a little time to get caught up on immunizations and receive that annual check-up
-        Check out a new class!
o   To take on healing of the mind, body, and spirit, check out our Yoga for Healing class! For more information about this program, contact Kristen Fabiszewski by phone at (562)985-7075 or by e-mail at
-        Change the way you perceive your body
o   Challenge yourself to view your body in a more positive light! Check out our Body Positive class to cultivate self-love, reclaim health, and engage with a community to support a Body Positive lifestyle. For more information, contact any of the CSULB Body Positive Leaders:
§  Angela Girard (562)985-4664 or
§  Christina Goldpaint at (562)985-8252 or
§  Kristen Fabiszewski at (562)985-7075 or

-        Have a date with yourself!
o   Do something you love and reconnect with your inner self
-        Tell somebody what they mean to you
o   Express love and you will get love in return.
-        Practice mindfulness

o   Meditation and mindfulness can aid in managing stress and decreasing self-judgement to nourish the soul. Come join our 4 week class! To register, e-mail

By Clara Chang

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