Nutrition, Fitness and Sleep
Tips for a Good Night's Sleep
- Aim for 8 - 9 hours of sleep per night
- Have a regular bed time -- even on the weekends
- Turn off all "screens" 30-60 minutes prior to bed. TVs, iPhones, laptops, video games, computers, iPads...Any device with a backlight is too stimulating to the brain and can prevent you from falling sleep or getting a restful sleep. Use f.lux on your devices to help reduce the sleep-damaging light.
- Sleep in complete darkness. Use a sleep mask if necessary
- Keep your room cool. Optimal sleep temperature is 68 degrees F
- Reserve your bed for sleeping. Avoid watching TV, studying, etc in your bed
- Tune out noise using ear plugs or white noise. Consider using a white noise machine or phone app like Sleep Pillow Sounds.
- Discuss your sleep habits with roommates and work with each other to get the sleep you both need.
Get More Tips for a Good Night's Sleep
Eat Well!
- Be colorful. Seek out vegetables and fruits of all hues to maximize their nutritional value.
- Embrace the snack. Healthy snacks keep you focused, energized, and less likely to overeat at meals. Some good choices are popcorn, nuts, fruit, bars, yogurt, and instant oatmeal.
- Eat for the right reasons. Eat when you are hungry and not because you are sleepy, stressed, or homesick. Take a walk, drink tea, or listen to your favorite music instead.
- Eat your vitamins. Most nutrition experts agree the best way to get the vitamins and minerals is via food! Getting nutrients is crucial since lack of sleep, stress, and close contact with other people can be a recipe for illness.
- Rethink Your Drink. Water is the best choice: It's calorie-free and provides everything the body needs - restores fluids lost through metabolism, breathing, sweating, and removes waste. There are many hydration stations around campus where you can fill up.
- Get savvy with the microwave. Master some quick and easy recipes for cooking in a room. A couple of simple ingredients, mini-fridge and a microwave and you’ve got the potential for quesadillas, mini-omelets, baked potatoes, beans-and-rice, and tuna melts.
Get Moving!
- Build in a 10-15 minute walk each day. Even if it’s the long route between classes.
- Use the stairs!
- Try some simple stretches before bed or in the morning when you wake up.
- Ask a friend to join you at the gym or a fitness class. It’s good company and keeps you motivated.
- The key is to find something that you enjoy and see becoming part of your life. Start small and don’t be afraid to try something new.
Understand the Effects of Alcohol and Drugs
- Understand the effects of alcohol use on the body by completing AlcoholEdu.
- Know the signs of an alcohol overdose (alcohol poisoning) and how to get help.
- Make a plan to start and end your night with friends. Use Tufts SafeRide to return home safely.
- Familiarize yourself with Tufts Alcohol and Other Drug Policy.
Support for Students in Recovery
Manage Stress
- Prioritize you basic needs: sleep, eating healthy, exercise, and fun!
- Seek support early! Reach out to friends and family or a contact Tufts Counseling and Mental Health Service. If you having trouble in a class, speak to your professor or visit the Academic Resource Center (ARC).
- Take a break! Even a 10 minute walk around campus will help reduce feelings of stress and anxiety.
- Try a meditation practice or yoga through Tufts Physical Education Department or Tufts Student Resources (TSR)
Meditation with Tufts Chaplaincy
(Tufts Fall class schedule coming soon!)