All posts filed under: Sleep & Health

Yoga for Stress Management?

First of all, some personal news: I just got a wonderful internship at butter LONDON makeup company based here in Seattle. Super pumped about that. Also, planning a super awesome trip to Europe in the summer. Also, I think I’ll die of stress very soon. I have finally found something to do besides homework and driving back and forth between school and home. Yoga! Gosh, it has so many wonderful benefits that I simply couldn’t not share them with you guys. If you are prone to anxiety of stress, I think this could definitely be your solution! Yoga gives you both great exercise and a way to relax your body and mind, which is what attracted me to it in the first place. After two horribly stressful midterm weeks and a few nervous breakdowns, I decided that I need to get myself together and find an activity to get involved in. Having a minimal amount of money to spare for this stuff, I looked through Groupon for yoga deals in my area. The one I found …

The True Value of Sleep

When is it better to go to bed and when do we get the best quality sleep? After scouring the internet for hours, I’ve found that it’s best to go to sleep as early in the evening as possible. Multiple sources and studies (Check out this one and this one) have confirmed this, and I have made a little chart based on what I’ve found. It is also important to consider how you natural body clocks work and the cycles that you sleep through (called the REM/Non-REM sleep cycles). I’ve written a little bit about those already (and here), but basically the key is to not interrupt your sleep. If you do have to wake up even though you haven’t gotten your recommended 8 hours, it’s alright as long as you wake up in between the 90-minute cycles. Here is how they look like if you go to  bed at 10 pm :based on this schedule, it’s easier to wake up at 11:30, 1 am, 3:30 am, 4 am, 5:30 am, etc): That being said, this doesn’t mean …

Studying When Sick

I get sick at least 3 times a year (good old Seattle rain and wind), and all I do during that time is sleep and nap and feel pretty miserable. Of course, no work gets done at that time, and grades suffer. I’ve done some research and compiled a few ideas on how to keep yourself together while studying. Obviously, to feel better sooner we need to drink a lot of water, rest, drink a lot of water and some medicine. In my opinion, if you’re going to avoid doing homework (which you should, nothing good will stay in your head if you study in such a bad condition), it’s best to work ahead a little bit. I discovered that reading all my textbook chapters on the weekends significantly reduces the homework load on the weekdays. a) Start studying for exams at least a week in advance. You don’t know what’s gonna come up in the last couple of days before an exam, and the last thing you want to do is fail because you simply …

Stress Relief

Some notes on stress relief: how to deal with test anxiety and long-term stress. More on relaxation and sleep: meditation , Best time to sleep at night, Power naps, more on sleep cycles. (Learned this today in BioPsych lecture (Dr. Lauren Graham)).

More Sleep Cycles

More about sleep cycles! Talk about the best time to wake up and the importance of sleep There are 2 “modes” of sleep: Slow wave sleep and REM sleep. Slow Wave Sleep is super deep and is hard to interrupt. When you wake up during this phase, you don’t feel rested and are tired for the rest of the day. REM sleep is lighter sleep, so it can be easily interrupted. A bonus to waking during a REM phase: remembering your dream and feeling energetic. *** Don’t forget to participate in our giveaway! It ends on May 16th *** Sources: The Mind’s Machine- my BioPsych textbook (graph). Dr. Lauren Graham- lecture on sleep rhythms and cycles. Edit: I want to make a comment on the graph: During the pink “awakening” times is when your REM cycle ends. That’s when you wake up in the middle of the night for a couple minutes and then fall back asleep REM Cycles repeat roughly every 90 minutes, but it may vary slightly. If you wake up during the REM …

On Meditation

MEDITATION: it can help you relax, improve concentration and even your mood! Doesn’t take too long and can be done at any time/place. -Last time I was waiting for a ride on a bus stop for just about 5 minutes, and took that time to relax 🙂 I was so calm afterwards! Everyone can do it differently, but the key is to relax and try not to think of anything. 1) Take a comfortable position and put on some gentle, calming music 2) Close your eyes, straighten up. You can lean against a wall. 3) Let your thoughts come and go. If something starts to bother you, think “I can totally do it later, it can wait.” 4) Only 5-10 minutes a day is all it takes! Here are some sources and more info on that: 1, 2 For beginners: 1 2 Some music: 1 and Songza and Spotify  

The Power of Naps

Power Naps are a great way to boost your energy in the middle of the day! If you are feeling drowsy and tired and still have a ton of homework to do, take a 20-30 minute power nap! It doesn’t take too much time and helps increase productivity. 1. They are most effective if they last 15-20 minutes; 2. They are good of alertness and motor performance 3. BETTER than caffeine. Caffeine just postpones your fatigue, while power naps actually get rid of it. Best time of day to take a nap: 1-3 p.m. If taken after 4 p.m., you may disturb your sleep at night. Sources + More Info: 1, 2, 3 Happy napping!