By Alvin Lopez-Marin | HealthWorks Peer Educator 

It’s important that adults sleep for 7-9 hours every night! Although it may be tempting to pull all-nighters to finish assignments, study for an exam, or hang out with friends, you should know that getting enough sleep regularly is critical to your health.  Sleep helps with the following:   

• Learning and remembering new information 
• Stabilizing mood and reducing risk for clinical anxiety and depression 
• Strengthening your immune system 
• Reducing your risk level for car accidents 

For more information on the importance of sleep, and how to increase your sleep quality, visit the sleep webpage. 

By Justin Blobe | HealthWorks Peer Educator 

One of the most essential organs is your heart! When it comes to caring for your heart, there are three main steps that you can take to promote long-term heart health: 

1. Limit foods with high amounts of saturated fat, like pizza, hamburgers, and ice cream.
2. Reduce excess sodium intake; use less salt when cooking and look for foods labeled “low sodium” or “no salt added” when you shop.
3. Aim to eat foods with more fiber, such as fruits, vegetables, beans, and whole grains (whole grain bread or brown rice are great choices).

By Sydney Callenberger| HealthWorks Peer Educator 

Before you get overwhelmed with work, deadlines, obligations, and challenges that come along with life as a college student, check out these great resources!  Penn State’s Health Promotion and Wellness offers a variety of resources for you that can help with stress management. From Stress Less Workshops, mindfulness activities to wellness services and a relaxation room, you are bound to find a helpful outlet through these resources. Click for more information about HPW events and programs! 

By Christopher Navarrete | HealthWorks Peer Educator 

Worried about drinking too much at a party? The heavy episodic drinking among some college students is a national public health issue but that does not mean you need to drink excessively and put your health at risk. Here are some tips to help you avoid party regret.  

• Plan ahead before going out to drink. For example, you should try to eat a full meal, plan a safe way home and set a drink limit.  
• Go out with friends you trust and designate a sober friend to keep everyone together. 
• While you’re at the party, aim for one drink per hour, and water them down when possible.  

If you are concerned about you or a friend, Penn State offers a variety of resources such as the Brief Alcohol Screening and Intervention for College Students (BASICS), ScreenU and the Collegiate Recovery Community. Students who self-refer to the BASICS program will not be charged a fee to complete the program. 

By Julianna Ombaldo | HealthWorks Peer Educator 

Whether it is lack of motivation, or cold temperatures, it can be hard to stay active in the winter. Penn State offers exciting ways to keep you moving! From fitness centers & classes, intramural sports, indoor climbing, to outdoor adventures. Check out what Campus Recreation has to offer. Health Promotion and Wellness offers virtual yoga and meditation on Mondays and Wednesdays at 5:15-6:15 p.m. There is something for everyone!  

By Haley Krupa | HealthWorks Peer Educator 

Do you ever find yourself struggling to get out of bed in the morning, feeling groggy, or just not yourself? A poor night’s sleep could be to blame! You can take steps below to improve your quality of sleep:  

• Go to bed and wake up at the same time each day (even on weekends, when possible) 
• Avoid exercise and bright, artificial light an hour before bed 
• Avoid large meals and alcoholic drinks a few hours before bed  
• Avoid nicotine  
• Limit caffeine to the morning hours 
• Get active every day  
• Make sure your room is dark, quiet, and cool before you head to bed 

By Alycia Auerbeck | HealthWorks Peer Educator 

Have you ever made a New Year’s Resolution? Or more importantly, have you ever followed through with a New Year’s Resolution? Although making healthy resolutions is common, behavior changes are not. Implementing successful behavior changes into long-term routines can be challenging but surely obtainable with resources provided to you at Penn State. Penn State Health Promotion and Wellness provides numerous opportunities to improve stress, sleep, nutrition, physical activity, and healthy relationships. Turn your New Year’s dream resolutions into a reality. For more information regarding free wellness services aimed at promoting healthy lifestyles that last, visit myUHS to schedule a free one-on-one wellness session! 

By Fern Cuadro| Health Promotion and Wellness Intern 

Studies show that just a single hour a day on your phone can be detrimental to your mental health. “Less Media, More Social”, an initiative started by Health Promotion and Wellness here at Penn State, aims to make students aware of these critical issues. Beginning in January of 2022, you can disconnect from your device with us at a program called Less Media Monday. You will learn how digital devices impact your health and gain insights into how to improve your overall digital wellness. Learn more about Less Media, More Social on the Student Affairs website! 

Try these three simple steps to help you feel more prepared for the busy week ahead. 

1. Identify courses that need your attention. For example, check your current grades and know how much final exams are worth. Classes that you need to score well in should be prioritized.  
2. Make a to-do list! Write down everything you must complete before the end of the week. This creates a visual picture of your tasks for the week and makes it much easier to create a schedule. Once this is done, prioritize each item; list what is most important to least important.  
3. Use the Pomodoro Study Technique! This technique is based on structured study cycles that consist of 25 minutes of uninterrupted studying (this may mean turning off your electronics) followed by a 5-minute relaxing break. You can repeat this cycle as many times as you need to complete your work.  

Good luck on your exams! 

By Mahika Sampat | HealthWorks Peer Educator 

Mindfulness is the practice of paying attention in the present moment without judgement.  The goal of mindfulness is to be focused on the present moment as often as possible and reduce the amount of time you spend ruminating about the past or worrying about the future.  You can practice mindfulness in several different ways including:  

• Meditation 
• Writing 
• Art 
• Eating 
• Movement (Yoga & walking meditation) 

You can increase your mindfulness during any activity throughout the day just by paying attention to your experience. The benefits of developing a mindfulness practice include decreased stress, anxiety, pain, depression, insomnia, hypertension, and increased attention and focus. Check out the Mindful Making Self-Care Toolkit to get started today with your mindfulness practice.