Wednesday, May 3, 2017

5 Tips to Make Your Summer Trip Perfect!

               Let’s face it—we’ve all been counting down the days to be free of homework and school projects! You are ready to start your summer adventures. I’ll admit that since the beginning of the semester I’ve been planning (and daydreaming) about my upcoming summer trips. Here’s some tips to make your vacation the best ever!

1.      Research your destination. Whether it is a planned trip or even a last-minute trip, make sure you do some research about where you are going. It helps with packing and can save you extra money. Also if you are going on for a specific reason—food, the scenery, festivals—it will help you make the most of your time. For instance, I am a HUGE foodie. Whenever I travel I look for Yelp reviews and articles on the areas close to where I am staying. A lot of the time they will have specials that can only be unlocked on Yelp such as 10% off your meal or happy hour specials after 6:00 PM. Some extra things to research:
ü  What are the specific laws in the area? If road tripping, the driving laws may be different in some states and internationally (like in Mexico). Laws for drugs and alcohol are also different around the world.
ü  What is the weather like? Check out
ü  Where is the closest hospital, law enforcement agency, and embassy (if traveling internationally)? What is their contact information?
ü  Is it dangerous? If you are travelling internationally, check out the U.S. State Department travel webpage for more information.
ü  Do you need any vaccines before you go? Check out the Centers for Disease Control website ( for travel information in advance of your trip.
ü  What is the culture like? Culture and customs vary between regions, states, and countries. If you are aware of the customs you can prevent embarrassing or dangerous situations.
ü  What about my phone? If you are travelling in certain areas, you might not easily get reception. Travelling internationally? There are temporary international phone plans that you can purchase through your wireless carrier, which will save you a lot of money. Also be careful with your data charges when you travel. Call your carrier to find out more.
2.      Make a packing list before you travel. In order to minimize forgotten things or being unprepared, make sure you make a list ahead of time. If you know the region or location you can Google: “Your Destination Packing List.” Cross it off the list as you throw those items in your bag.
Some other things to remember for you packing list:
  • Photo identification, Passports and Health Insurance Cards. Always keep these on you! Don’t put these in your purse or a hip belt, if travelling internationally. These should be stored in a under-the-clothes type belt. Pick pockets are rampant in some tourist destinations like Rome, London, Paris, etc.
  • Chargers and cables. If road tripping don’t forget your auxiliary cable and car charging adapter. If travelling internationally, you will need special plug adapters! Their electricity currents are not the same as the U.S.
  •   Prescription medications. When travelling with your prescriptions keep it in the original container with your name to avoid any issues. Some countries have actually made Adderall illegal (like in the U.K.!), so do some research if you are on medications like that. Bring enough to last for the whole trip. Sometimes extra medications should be brought just in case you extend your trip or something happens. 
  • Snacks. Always bring snacks in your luggage and carry-on bags. Nuts, dried fruit, energy bars, or trail mix are great snack items to have just in case of emergency.

3.      Plan a budget and stick to it!  Your budget should account for any expenses that pertain to your trip (for example: hotels, food, souvenirs). If you plan on traveling outside of the state or country, notify your credit card company so they do not flag your card for fraud and freeze your account. Also, keep some emergency money that you only use for emergency situations!

4.      Be flexible. When planning your trip always prepare for delays and changes. Try not to schedule events back-to-back. Things will inevitably change, like transportation times, restaurants or museums being closed, or even cancelled hotel rooms. Take it in stride and go with the flow.

5.      Safety. Always let someone at home know your whereabouts and update them throughout your trip. Make this person your emergency contact; this means the person who would take responsibility if you were injured, jailed, etc. (like a parent or guardian). They should have copies of your passport, visa, credit card numbers, and itinerary.

I hope that these travel tips help with all the important aspects of your trip. Have fun and enjoy your adventure!

By Marissa Mayeda

Wednesday, April 26, 2017

Financial Fitness 411

A couple of weeks ago, I was lucky enough to take part in a Wellness Wednesday workshop titled “Financial Literacy 101”. The speaker, Dominica Scibetta, did such an incredible job providing the attendees with important knowledge, that I felt a desire to pass it on to my fellow 49ers.

As students, we have all struggled or are struggling with our finances. Becoming financially fit is important in every aspect of life. For instance, when trying to purchase a car, or rent an apartment, finances play a big role. Money problems are often the main cause of stress in relationships and student loan debt is at an all-time high across the nation. No matter how little or how much money you have, being smart with your money can reduce stress. This is the time to learn a few tips to stay financially fit.
1)      Track your income for one month. Any money that you receive, put it on the spreadsheet! If you work in the service industry and collect tips, start tracking the amount of tips you get on a daily basis.
2)      Track all of your expenses for the week (Or month).  Track it on phone or by downloading a free budgeting app like This gives you a starting point and helps you see where it all goes!
3)      Create a budget. Now that you know how you spend your money, create a budget that includes the necessities (leave nothing out) and always try to save something. See the following idea called the 80-10-10.
80-10-10 budget.
·        80% of your income is for necessities, such as rent, insurance, phone bill, groceries and any other household expenses.
·        10% of your income will go into a savings account. Having a small savings can be a stress reliever if any unexpected events happen (like a flat tire, or parking ticket)
·        10% of your income can be used towards any charity that you are passionate about. I know this may be difficult for some students but I feel it is something we can all strive for in the future.
Many people don’t realize how much they are actually spending on eating out and buying unnecessary things. After doing my own budget tracking, I realized that I spent more than $200 eating out in just two weeks! This was only eating out at places like Yogurtland, Subway and movie popcorn; no groceries! Since keeping track of my finances, I have set my budget for eating out to $50 and have yet to go over it.

Improving Your Relationship with Money
Talking about finances makes some people really nervous. If you get worried when you think about it, start changing your attitude about your relationship to money. Think positively and take control of your finances. Learning to spend wisely and saving for the future (and emergencies) will help you make big steps towards getting financially fit!

CSULB offers a lifetime financial fitness workshop and information online. 

For more information on how to get Financially Fit, check out this FREE resource:  Code: CSULB-ALL

By Keri Ichikawa

Thursday, April 20, 2017

6 Best Tips for Finals Prep!

Hey 49ers! So we are getting close to that time again as the end of the semester approaches.  No, not quite summer yet, more like final exam time! Even as I wrote that last line I felt a cringe in my stomach. Luckily, there are some tactics we can do as students to prepare for that time of high intense stress.

  1. Give yourself enough time to study This can be for college students especially when most also work. The best tip is to review any notes or handouts from class right before bedtime ever night or most nights. This will help you retain the information for longer periods of time.
  2. Organize study groups with your fellow classmates. Studying in a group helps one learn and retain information because students explain concepts to each other. Another person might use words that help you understand the concept much more clearly.
  3. Explain answers to others. Explaining a concept to a classmate enhances knowledge and understanding also increases. Through the process of explaining information out loud, we are able to see if there are any trouble areas that require more study time.
  4. Make flashcards. For classes that require a lot of memorization, flashcards are your best friend. They are portable, so you can throw them in your bag and pull them out whenever you have extra time, like riding the bus, or waiting in line, or waiting for a class to start. Cut flashcards in half so they are more portable and it saves money. For those students who want to save paper, there are free apps available for this. Quizlet is one of them, this app is great because you can share them with other people.
  5. Keep exercising regularly. Even if that means taking a walk in between study sessions. Keeping the body active will help to reduce stress and improve blood circulation. It is also one of the best ways to reduce stress, boost your memory and help you sleep better. Some people even use this as a chance to listen to recordings of themselves repeating information about the topic they are studying.
  6. Eat food that helps you study. Yes, there are foods that help with concentration and memory. Foods like blueberries, yogurt, fish, nuts, seeds, and even dark chocolate all have the ability to keep energy levels up and increase our focus.

Try out these suggestions to make this the best semester ever! It might help change your grades and boost your GPA!

By Keri Ichikawa

Friday, April 14, 2017

The Latest in Birth Control News

With the recent withdrawal of the American Health Care Act, a Republican-sponsored bill that would have repealed the Patient Protection and Affordable Care Act (ACA), supporters and patients of Planned Parenthood can take a momentary sigh of relief. During his campaign and after winning the 2016 presidential election, President Donald J. Trump promised Americans that he would fight to “repeal and replace” the ACA, signed into law by former President Barack Obama in 2010. But after House Republican leaders pulled legislation to repeal the ACA from consideration on the House floor, President Trump’s promises fell flat.
Repealing the ACA would have eliminated Medicaid funding for Planned Parenthood clinics for one year--funding that represents 30% of their budget. A de-funding of Planned Parenthood would have decreased the accessibility and affordability of basic health
care services especially among low-income women. Planned Parenthood offers many types of birth control, sexual health counseling, cancer and diabetes screenings, STD testing, and vaccinations. Clinics across the U.S. provide such forms of birth control as condoms, the pill, the implant, the IUD (intrauterine device), the patch, the Depo-Provera shot, and the NuvaRing. Although they do provide abortions, this is only 3% of the services that they offer.  Men and women with already limited access to primary care greatly benefit from the free or low-cost services provided by Planned Parenthood.

In fact, as many as 5 million women, men, and adolescents worldwide are served by Planned Parenthood in a single year. That includes sexual and reproductive health care, education, information, and outreach. Through these services, Planned Parenthood health centers focus on prevention of unintended pregnancy and support an individual’s right to make informed decisions about their own body.
By Monica Roque

Friday, April 7, 2017

How to Help a Friend in Need

At the beginning of the school year I had a health scare. I was in and out of the emergency room for chest pain, shortness of breath, and body aches that would not go away. I ended up on bed rest for three weeks—the longest three weeks of my life.

What made these longest three weeks of my life bearable were my friends. I would receive multiple texts and phone calls each day from them. Some even came to visit me at home and brought me food. None of the medicine that the doctors prescribed helped me as much as my friends being there to take my mind away from my boredom, pain, and worries. I was able to talk to them about my concerns like falling behind in school, not knowing for sure why I am on bed rest, and other crazy things that popped in my mind. I’d like to say that if it were not for my friends, I would not have recovered as quickly as I did.

Although we may take it for granted, friends are an important part of most people’s lives. They are an important support system—we laugh with them and cry with them. However, it is important to be there for our friends when they need us.

Having a friend in need is sometimes uncharted territory. Figuring out ways to be helpful is not always clear. So here are a couple of ways to be there for a friend in need:

1.      Listen. Sometimes a person needs to be heard. Being an outlet for a friend with a lot on their mind might help them think through the problem they are working though. Being a good listener can be reassuring and strengthen the bonds of friendship.
2.    Don’t pry. Your friend may not be ready to share certain details. When they are ready they will tell you.
3.      Don’t ask how you can help. Sometimes your friend does not want to bother or burden you. Even if that is not the case, it is one more thing to think about when their energy needs to be focused on the problem at hand. Instead, bring them lunch, run an errand for them, or even take them to the movies!
4.   Be there for your friend. Make sure that your friend knows that you are there for them. Setting time aside to spend with them might be a break from an already stressful life. Be sure to check-in on them, but let them know if its okay if they don’t respond.
5.     Know your resources. If your friend needs a professional to talk to there are many resources available including the Counseling and Psychological Services on campus and the National Suicide Prevention Lifeline: 1-800-273-8255.
6.    Seek help. If someone is threatening their own life or some else’s life, bring your friend to the Emergency Room or call 911 immediately.

Life’s challenges happen to the best of us and it’s okay! Knowing that you have a supportive friend can make all the difference on getting through it. People are social creatures by nature, and friends are a powerful medicine!


DeMeo, T. (2016, March 09). How to Be a Friend in Need -- Seven Tips That Can Help a Troubled Friend. Retrieved April 06, 2017, from\

The Jed Foundation, Facebook, the Clinton Foundation, Facebook, Instagram. (2014). Help a friend in need. The Jed Foundation.

By Marissa Mayeda

Wednesday, March 22, 2017

I need new friends! How to meet quality people

Are you moving into the residence halls as a freshmen? Are you transferring over from another school?  Moving out or moving in and looking for a roommate? Are you hoping to make new friends? With students from over 90 countries and 37,000 students, Cal State Long Beach is the place to be!

Here are tips and tricks to help you take that first step to meeting new people and establishing friendships that will create great memories!

Go to places that you enjoy and find interest in:  It would be beneficial if you shared some interests with your new friends. This allows you to initiate conversation and spiral into other topics that you are both excited about.

Explore!  Don’t limit yourself, get out of your comfort zone. Try something new to make new friends. Maybe you always wanted to learn to rock climb or surf. Take a class at the SRWC or a PE class.  

Get involved: Joining campus organizations, Greek life, or clubs has many benefits. Obviously, a group that interests you is super important and educational. But you also have the opportunity to meet others and network. Most organizations or clubs have volunteer opportunities, retreats, and socials that gives you a great opportunity to socialize and make friends.

Attend campus events: Many departments have their own events held on campus, which make it very convenient and fun. Housing always hosts events, which are usually free (since you paid for it in your housing bill), so take advantage of it! Associated Students Inc. (ASI) also sponsors multiple events throughout the year as well. These are usually free to students. Through ASI you may also find volunteer opportunities to get involved with and make friends!

Leave your door open: This is not only meant metaphorically but if you are living in housing, try to leave your door open when convenient for you and your roommate. Prior communication with your roommate is advised just so that both of you feel comfortable. Leaving your door open puts you out there, getting others to be curious and get the conversation going.

Sit with other people: Try doing this at the dining hall, at the library, in the USU or even on the bus. Introduce yourself, ask their major, or where they are from. It is a simple and effective way of meeting new people. Who knows, maybe you can meet up for lunch at the dining hall for the rest of the semester. Most people want to make new friends, so put yourself out there and smile!

Form study groups! Meet new friends from class and ask to meet up to study. This can be off campus or on campus, whichever is most convenient. Take advantage of study breaks and get to know each other but remember to be productive!

Surround yourself with positive friends that you can be yourself with and have fun with! Friends should help you grow and support you, especially during your college years where there is so many new things to experience.

Be open minded to the possibilities of friendship! 

By Yesenia Garcia

Monday, March 13, 2017

Step UP for Sexual Health

This semester seems as though it is zooming by with papers, exams, and all the other things we have to do. But it’s time to empower ourselves by taking care of our sexual health. Here are a few steps to gain control over one’s sexual health

    Step 1: Learn more about it
               Learning about your sexual health is important, but sometimes family and friends can give out false information. Also, if you use the Internet, you might find some unreliable sources. Try to stick to reliable information such as:
           Centers for Disease Control at:
      American Sexual Health Association at:
           Also the Student Health Services (SHS) offers a Sexual Health Awareness Workshop. This workshop covers safer sex, various contraceptive options, and information on sexually transmitted infections (STI’s). Call today at 562-985-4609 to make an appointment.
      Step 2: Figure out your Plan
            Create a plan for your sexual health. Whether this means going to the doctor and discussing birth control or buying condoms and dental dams to keep in the nightstand, it is a plan of protecting your sexual health. When researching your plan, it is important to think about all options and what would work best in your life. There are health educators to talk to in the Student Health Services to help you figure out a plan and ways to be safer.
       Step 3: Get Tested
            Be responsible for your sexual health by getting tested for STIs and HIV. The SHS offers STI testing for: chlamydia, gonorrhea, syphilis, herpes, and HIV. You can make an appointment by calling 562-985-4771 or go online to
            There are also testing facilities besides the SHS, like Planned Parenthood, and Out of the Closet. The Health Resource Center has a variety of outside referrals if you want to go somewhere else.
        Step 4: Create Boundaries
            Being in college allows us to an opportunity to grow! Discover what you are comfortable with. Think about boundaries you want to set, so when you do decide to become sexually active, you are aware of your limits. If you are currently sexually active, it is still the perfect time to set up guidelines for yourself and your partner.
Step 5: Communicate
          Communicating is part of being responsible regarding one’s sexual health. It is important for each individual to stand up as their own sexual health advocate. This means being able to discuss wants, needs and dislikes openly. Empower yourself- you are the only one who will advocate for your sexual health!

By Jessica Elderkin

Friday, March 3, 2017

How Your Thoughts Affect Your Health

If you’ve ever felt your heart pound prior to a big presentation or your face warm after saying something embarrassing, then you’re already familiar with how powerful that thoughts can be on the body. The “nocebo” effect (“I will harm”) and the “placebo” effect (“I will please”) have been regarded as such powerful forces that credible scientific research often require control groups to rule out results that may have been altered by them. Studies have shown time and time again that the effects of the mind over our bodies are profound. So the question arises; what implications does this have on our health?
When thinking negative thoughts, we can cause our bodies to release chemical signals that do harm. In a 1997 study conducted by neurophysiologist Fabrizio Bendetti, consenting patients were injected with normal saline but told that it was a pain-triggering medication. Some of those patients also received anti-anxiety drugs to block negative thoughts. Only the group that did not receive the anti-anxiety drug reported experiencing pain. This study highlighted the idea that our thoughts are powerful enough to impact our health in negative ways and lead to things such as stress and pain. Thoughts are powerful enough to trigger these experiences even if they would have otherwise not occurred. Although this can be a scary thought, the opposite is also true.
Thinking positively can have just as powerful an impact on our health as negative thought. In a 2004 study conducted by psychologist Dr. Tor D. Wager, patients who were already suffering from pain conditions were given a plain lotion and told that it was pain relieving cream. MRI studies indicated that they experienced natural pain relief from hormones that pain medications are artificially made to mimic. We all have the power within us to think positively and impact the overall health of our bodies in this way.
If you find yourself in a loop of negative thought, strategies exist to stop them: 
1. Try going shopping with your mind! Imagine a grocery store aisle and shop for things that you like. 
2. Occupying yourself with other thoughts can take your mind in another direction. If this doesn’t help, try reframing your thoughts. Instead of dwelling on something negative, think about what you’ve learned from it and how it helped you to grow. 
3. Make a list of all the things in your life that you are grateful for like food to eat, clean water to drink, the opportunity to attend college, etc. 
4. Are negative thoughts becoming a more chronic issue? Try our Koru Mindfulness meditation classes or our Yoga for Mood groups! Contact the Health Resource Center by phone at (562)985-4609 or by e-mail at for more information.

By Clara Chang

Monday, February 27, 2017

CSULB's Wellness Programs to Help you De-Stress

Student Health Services cares about you. Which is why we have various services to help you de-stress because your well-being is our priority. These services are free, meaning they have been paid for in your tuition. Take advantage of what you already paid for! These resources are all located on campus, it is convenient, free, and beneficial.

Offered every Wednesday at 3:00, 3:30, and 4:00 p.m. at Student Health Services.
This is a great way for students not only looking to destress but those who are trying to quit smoking, and/or participate in Beach Recovery.
To schedule an appointment call 562.985.4609.

Yoga for Healing
8-week series that combines gentle yoga and guided activities in a supportive environment.
Trauma-informed yoga incorporates the mind, body, and spirit, providing another pathway for healing from incidences of sexual assault and domestic violence.
Questions? or 562.985.7075.

Yoga for Mood
6-week series starting in March!
Explore how yoga, meditation and breathwork can help you better manage your mood, cultivate a sense of calm and relieve stress.
Questions? or 562.985.7075.

Thrive at the Beach
Meet one-on-one with a health educator to discuss your health goals.
This program is structured to help with stress reduction, time management, improving quality of sleep, intuitive eating, and fitness.

Koru Mindfulness
4 week class to learn mindfulness and meditation.
Wednesdays 12:30-1:45 p.m. at Student Health Services
Learn how to be more mindful, less stressed, get better sleep and have less self-judgment!

Stress-Less Workshop
Thursday’s at 3:30 at the Health Resource Center
Get tips on how to manage stress and get to practice a short meditation and deep breathing. You will also receive a stress-o-meter to allow you to regulate your stress levels at any time of the day.

Call 562.985.4609 to schedule an appointment!

By Yesenia Garcia

Friday, February 17, 2017

The Top 5 Reasons to use the CSULB Student Health Services!

It’s confidential!
We won’t disclose your health information to anyone but you! We get your cell phone number for every visit so we make sure we are calling you directly! Let us know if you change your number.

It’s free or very low cost!
The Student Health Services is paid for in your tuition! It’s always free to see a clinician at our clinic if you’re not feeling well. There may be a low cost fee for a lab test, vaccines, or medications from our pharmacy. We are a non-profit clinic, and everything we do is at-cost. That means if it costs us $5.00, it costs you $5.00!

We have licensed, qualified medical professionals!
All of our medical staff are fully licensed professionals with years of experience working in a college health setting. Our staff cares about our students at CSULB and wants to help you stay healthy!

There’s lots of services!
Lab, Pharmacy, X-ray, immunization clinic, nutrition counseling, STI testing, birth control, alcohol/drug counseling, AA meetings, smoking cessation, and more!

You can get the Gardasil vaccine for free!

If you’re between 19-26 years of age, you may qualify to get all three shots of the HPV vaccine, Gardasil, for free! If you don’t have health insurance and go to an outside clinic, the vaccine can be $450-750 for all 3 shots! Take advantage of this great service!

By Heidi Girling

Friday, February 10, 2017

Sick of Getting Sick? 5 Tips to Stay Healthy

            As the semester settles in and midterms loom ominously around the corner, 37,430 students bustle around our CSULB campus. If just one sick student decides to attend class, all of the individuals that this student comes in contact with in a day are now at risk to get this sickness as well. Although it’s impossible to avoid sick people and catching a cold, here are definitely some tips that can help keep these episodes to a minimum.

Tip 1: Hand hygiene
            Simple enough, right? On average, Americans come in contact with 300 surfaces every 30 minutes 1. If just one sick person came in contact with any of those surfaces before you, transmission of illness is possible. A proper hand washing should take about 20 seconds (about 2 repetitions of the “Happy Birthday” song) with care to reach commonly missed areas such as the back of hands and the nails. No sink readily available? Use an alcohol-based hand sanitizer!

Tip 2: Get some sleep
            When your body is unable to get the rest that it needs, your immune system is weakened and left vulnerable to illnesses that it would otherwise be able to fight off. Prioritize sleep and make a predictable routine to maximize your wellness. Midterm stress keeping you from getting the sleep you need? Check out our Stress Less workshops! Call us at (562)985-4609 to make an appointment and for more information.

Tip 3: Get your annual flu shot
            The quick pinch of a flu shot now can aid your body in the prevention of a bad flu later on. Make an appointment at Student Health Services to get a flu shot for $5. They can be reached by phone at (562) 985-4771. We also offer free flu shot clinics during the fall semester.

Tip 4: Drink more water
            Keep getting random headaches? Feeling constantly tired? You might be part of the 75% of Americans that are chronically dehydrated2! Keep a reusable water bottle with you at all times to encourage increased water intake. Don’t like water? Try herbal tea or add fruit to your water

Tip 5: Update your Diet
            Eating more fruits and vegetables provides minerals and vitamins your body needs to function properly. Try getting 5 servings a day. Low protein intake can lead to depletion of your immune systems. Adding protein-rich foods such as eggs, fish, and Greek yogurt to your diet can strengthen your body’s defenses and keep sickness away. Need help meeting your nutrition goals? Make an appointment with one of our Peer Nutrition Counselors! Call us for more information at (562)985-4609.

By Clara Chang

1"New Hand Washing Survey Reveals Some Gross Statistics." Industrial Degreasers, Chemical Blending, Bulk Cleaning Solutions, & More. National Purity, n.d. Web. 31 Jan. 2017.

2”6 Dehydration Facts That May Surprise You.” (n.d.). Retrieved February 07, 2017, from

Friday, February 3, 2017

Time to Wake up to the Importance of Sleep

Spring Semester is here! Time to chug coffee, study non-stop, and take all-nighters, right?! No, not right. There is something that will help you get through this semester more than forcing yourself to study all night. Have you guessed it by the title? If you haven’t, it’s sleep! Sleep helps you in various ways, and after countless all-nighters it’s about time to make your sleep a priority.

Why Sleep is Important!  

  • Sleep improves your ability to learn by helping you pay attention, make decisions, and be creative.
  • Sleep improves your emotional well-being.
  • Sleep helps maintain a balance of hormones.

o   Cool fact: Ghrelin is the hormone that makes you feel hungry and Leptin is the hormone that makes you feel full. When you don’t get enough sleep, your Ghrelin goes up and Leptin goes down meaning you feel hungrier when not well-rested.
As you can see, sleep is very significant, but this does not mean you should turn off all alarms and sleep through your 8AM classes. A healthy amount of sleep for adults is between 7-9 hours a night. Let it also be known that it depends on the individual. It can be considered appropriate for some young adults to need as little as 6 hours or as much as 11 hours of sleep a night.

How to Get Better Sleep

·       Track Sleep Hours: The first thing you need to do is track how many hours of sleep you currently get, and how you currently feel with that amount of sleep. If you feel tired throughout the day that could be a sign that your body is not getting enough sleep. Listen to your body and track your hours to find what feels and works the best for you.
  • IPhone Hack: If you go to your “Clock” app, there is a “Bedtime” option. If you go there you can decide when to wake up each day, and it will allow you to choose the hours of sleep you want. It will send you reminders when it’s time for bed and when it’s time to wake up.

·       Keep it Consistent: The best way to maintain a healthy sleep schedule is to keep it consistent. Sleeping is a rhythm, so try to go with the motions and stick to the sleep schedule that feels best for you. (Using the IPhone hack above could also help here!)

·       Decrease Caffeine Intake: Coming from the Ex-queen of Diet Coke, keep track of your caffeine intake and try not to rely on it too late at night. Caffeinated beverages make falling asleep a more difficult process when it should be an easy task towards the end of the day. When in doubt, stick to water, bedtime tea, or warm milk.
o   When to Stop: According to the National Sleep foundation, caffeine lasts for 5-6 hours in the body before wearing off. So, if you need to be in bed by 10PM, be sure to cut off caffeine between 4PM-5PM that day.
·       Don’t Hit Snooze: It can make waking up even more difficult because it acts as a false alarm to the body, thus making the body get ready to sleep more. This can confuse the body on when it is supposed to wake up. With classes and exams coming up there is no time to oversleep.

·       Put Away the Phone: Before you go to sleep, don’t be scrolling down this amazing blog! I know it is really fun, but the light is tricking your brain. If you must be on your phone, switch the lighting to "Night Shift.” This removes the blue light that makes your phone screen viewable in the sun, so that Melatonin (the hormone that tells your body when it is time to sleep) production can continue.

So, let’s start this semester off right with enough sleep. Stay Healthy, Go Beach!

By Jessica Elderkin

5 Tips to Make Your Summer Trip Perfect!

               Let’s face it—we’ve all been counting down the days to be free of homework and school projects! You are ready to start you...