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Permanent link for Laker Lullabies: Sleep Hacks 101 on April 8, 2025

Hey, fellow Lakers! Let's talk about something we all desperately need: SLEEP. As a GVSU student, I know the struggle is REAL. Between late-night study sessions at Mary Idema, early morning classes in Mackinac, and trying to squeeze in a social life, getting enough shut-eye can feel like a distant dream. But trust me, your grades (and sanity) will thank you if you prioritize those Zzz's. So, here are some tips that have actually worked for me:

1. Ditch the All-Nighters (Seriously!)

I know, I know, sometimes it feels like the only option. But cramming all night before a midterm? Your brain is basically running on fumes the next day. Instead, try breaking down study sessions into smaller chunks over a few days. Your brain will retain more, and you'll actually remember stuff during the exam. Plus, think of all the coffee you’ll save!

2. Create a Chill Zone

Your dorm room (or apartment) should be your sanctuary. Make it a place you actually want to sleep in. Invest in some comfy pillows, maybe a weighted blanket if you’re feeling fancy, and definitely blackout curtains. Light pollution is a sneaky sleep thief! And keep the temperature cool – a slightly chilly room is ideal for snoozing.

3. Set a Sleep Schedule (Even on Weekends…Mostly)

I know, weekends are for sleeping in. But try to stick to a consistent sleep schedule, even on Saturdays and Sundays. Your body has an internal clock, and throwing it off every weekend makes it harder to fall asleep on Sunday night (and hello, Monday morning blues). I try to only sleep an extra hour or two on weekends.

4. Power Down Before Bed

Scrolling through TikTok or playing video games right before bed? Not a good idea. The blue light from your phone and laptop messes with your melatonin levels, making it harder to fall asleep. Try reading a book (a real one, made of paper!), listening to a calming podcast, or doing some gentle stretching instead.

5. Exercise (But Not Right Before Bed)

Getting some exercise during the day can help you sleep better at night. Even a brisk walk around campus can make a difference. But avoid intense workouts right before bed, as they can actually keep you awake.

6. Caffeine Curfew

We all love our coffee, but try to cut yourself off a few hours before bedtime. This might mean switching to decaf after lunch, or just cutting back on the late-night study fuel. Your sleep will thank you.

7. Don't Stress About Sleep (Ironically)

If you can't fall asleep right away, don't toss and turn in bed, getting more and more stressed. Get up, do something relaxing for a bit (read, listen to music), and then try again. Sometimes, the anxiety of not sleeping keeps you from actually sleeping.

8. Utilize GVSU Resources!

GVSU has a ton of resources for student well-being! Check out the Rec Center for free equipment or RecWell for fitness classes, the Counseling Center if you’re feeling overwhelmed, and even the Center for Health and Well-being for sleep-related advice. Don’t be afraid to reach out!

Look, I know college life is hectic. But prioritizing sleep is an investment in your physical and mental health. Trust me, those extra hours of sleep will make you a happier, healthier, and more successful Laker! Now, go get some rest!

Additional Resources:

  • GVSU Counseling Center: Get support for stress, anxiety, and sleep issues. Located in the Student Services Building (B-5) or online.
    Link to Counseling Center Website
  • RecWell: Check out fitness classes, meditation sessions, or get advice on physical health to help you sleep better. Located at the Rec Center.
    Link to RecWell Website
  • Center for Health and Well-Being: Offers sleep-related tips, workshops, and personal consultations. You can also get resources on nutrition and mental well-being.
  • Sleep Hygiene Tips: GVSU also provides resources for improving sleep hygiene through workshops and guides. Learn more at the Center for Health and Well-Being.

By: Jacob Greig, WIT Peer Educator

Categories: General Wellness Rest Sleep WIT
Posted on Permanent link for Laker Lullabies: Sleep Hacks 101 on April 8, 2025.


Permanent link for STI Testing: A Smart (And Normal!) Choice for Your Sexual Health on April 1, 2025

Taking Charge of your Sexual Health 

Sexually transmitted infections (STIs) are a common part of sexual health, yet stigma and misconceptions still prevent many people from getting tested regularly. But when it comes to taking care of your health, regular STI testing is just as important as an annual physical, a dental check-up, or staying up to date on vaccines. STI testing is a normal and essential part of maintaining overall well-being—especially for college students who are sexually active. This STI Awareness Month, prioritize your sexual health and get yourself tested! 

Why Testing Regularly is a Smart Choice 

Many STIs, including chlamydia, gonorrhea, and HPV, can be asymptomatic for months or even years. This means someone can have an STI without realizing it, potentially putting themselves and their partners at risk. Early detection through testing not only protects your health but also prevents unknowingly passing an infection to a partner. 

Additionally, the Centers for Disease Control and Prevention (CDC) reports that young adults aged 15–24 account for nearly half of all new STI cases in the U.S. This statistic underscores the importance of proactive testing, especially for college students who may be engaging in new or multiple sexual relationships. 

Stigmas and Misconceptions Around STI Testing 

One of the biggest barriers to STI testing is the stigma attached to it. Many people associate STIs with promiscuity, poor hygiene, or irresponsibility—while STIs are simply infections, just like the flu or a cold, and can affect anyone who is sexually active. 

Common misconceptions include: 

  • “I would know if I had an STI.” Many infections do not show symptoms, which is why routine testing is essential. 

  • “I’m in a committed relationship, so I don’t need to get tested.” Even in monogamous relationships, testing is important, as some STIs can remain dormant for long periods. 

  • “Getting tested means, I must have done something wrong.” Testing is a sign of responsibility and self-care, not a reflection of one’s character. 

  • “I’m on birth control, so I’m protected.” While condoms can help to prevent STIs, they are not always 100% effective. Other birth control methods like the pill, patch, ring, and IUD do not protect against STIs and HIV. 

Normalizing STI Testing as a regular part of health check-ups helps to combat the stigma, advance sexual health, and stop the spread of STIs!  

How Often Should You Get Tested? 

The CDC recommends that sexually active individuals follow these general guidelines: 

  • Everyone ages 13 to 64 years should be tested at least once for HIV. 

  • At least once a year for chlamydia and gonorrhea if you are under 25. 

  • Before entering a new sexual relationship to ensure both partners are informed. 

  • More frequently if you have multiple partners or engage in higher-risk sexual behaviors. 

Other key facts about testing:  

  • All STIs, even HIV, are treatable and most are curable. The sooner you get tested, the sooner you can protect your health and partners! 

  • STI tests are quick, simple, and usually painless. Most STI tests consist of a urine test, cheek swab, blood test, or swab of sores. 

  • Not all medical checkups include STI testing. Unless you ask to be tested, you cannot assume you have been. Ask your medical provider which STIs you should be tested for. 

  • Talk to your partner about when you were last tested and suggest getting tested together. And if you have an STI, tell your partner. These conversations may seem hard to have, but open communication with your partner is essential to staying healthy and stopping the spread of STIs. These conversations may also bring you closer together. Here are some tips to help you start the conversation. 

On-Campus STI Testing  

There is no reason for STI testing to feel awkward or stressful. GVSU’s Center for Health and Well-being offers free, confidential STI testing and resources to help you feel comfortable and stay informed. This STI Awareness Month, take the step to prioritize your sexual health by stopping by one of our STI testing locations. It’s a small step that leads to a healthier you! 

On-campus testing is:  

  • Walk-in testing. No appointment necessary  

  • Free and confidential  

  • Urine sample or vaginal swab for chlamydia or gonorrhea. No HIV testing. 

  • Provided by the Ottawa and Kent County Depts. of Public Health Clinical Staff 

Allendale Campus  

  • 2nd Wednesday of each month September-April 

  • Holton-Hooker Living Center Multipurpose Room, 3:00-7:30pm 

  • Wednesday, April 9, 2025 

Health Campus, Downtown Grand Rapids  

  • 560 DCIH, 1:00-4:00pm  

  • April 1st 

  • April 15th  

  • April 29th  

Read more about on-campus STI testing and resources here. 

Other testing locations: You can find confidential testing near you that is free or low cost by going to the Get Yourself Tested website. 

 

Categories: sexual health
Posted on Permanent link for STI Testing: A Smart (And Normal!) Choice for Your Sexual Health on April 1, 2025.


Permanent link for Breaking the "One-Size-Fits-All" Narrative in Sexual Violence Awareness and Prevention on April 1, 2025

One in five people will experience a sexual assault in their lifetime, according to the National Sexual Violence Research Center. Although women disproportionately experience sexual assault (81%), it proves to be a widespread issue that effects people of all genders, races, sexual orientations, and abilities. 

Centering the dominant narrative of sexual violence on cisgender, heterosexual women overlooks the unique experiences of minority populations, creating gaps in visibility and support for many survivors. The reality is that sexual violence does not look the same for everyone, and different communities experience it in unique ways. When we fail to acknowledge the diverse realities of survivors, we also fail to provide effective prevention strategies, resources, and support systems. Representation matters because it ensures that all survivors feel seen, believed, and supported. The following groups experience sexual violence at alarming, yet underrepresented rates, creating the false impression that they are less affected by sexual violence, when in reality, they often face even greater barriers to reporting and healing.  

Men and Male Survivors  

Societal stigma and harmful stereotypes about masculinity make it difficult for male survivors to come forward, even though 1 in 6 men experience sexual violence in their lifetime. Many fear they won’t be believed or that their experience will be minimized, due to the misconception that men should be “strong” or “dominant,” leading some to question whether what happened to them “counts” as sexual assault. An overall lack of inclusive support services compounds the challenges male survivors face. Many crisis centers and hotlines are designed for female survivors, making it difficult for men to find male-specific or male-supported shelters and support groups. Unfortunately, these gaps lead to long-term mental health consequences, with male survivors at greater risk of depression, PTSD, substance abuse, and suicide. 

LGBTQ+ Individuals  

A recent study by the Williams Institute found that LGBTQ+ people are nearly four times more likely than non-LGBTQ+ people to experience violence, including rape, sexual assault, and aggravated or simple assault. Sexual violence against LGBTQ+ individuals is often underreported due to fear of discrimination, lack of inclusive support systems, or concerns about being outed. Many survivors worry that reporting their sexual assault may expose their sexual orientation or gender identity in unsafe environments. Furthermore, LGBTQ+ survivors experience a lack of inclusive services, potentially exposing themselves to hostile or discriminatory responses from law enforcement, medical providers, or crisis support centers. 

Black, Indigenous, and People of Color (BIPOC) Communities  

The National Intimate Partner and Sexual Violence Survey (NISVS) found that more than 1 in 3 Indigenous women and 1 in 4 Black women experience rape in their lifetime, with Indigenous women facing rates of sexual violence more than twice the national average. Similarly, 48% of Latina survivors report experiencing sexual violence before the age of 18. Despite these high rates, systemic racism and cultural stigmas discourage many BIPOC survivors from seeking justice. Black survivors often face higher rates of victim-blaming, with law enforcement and medical professionals being more likely to question their credibility or minimize their experience. Additionally, language barriers, fear of legal retaliation, and an overall distrust of institutions that have historically failed them deter BIPOC survivors from seeking help and receiving adequate support. 

Disabled People  

Disabled individuals are three times more likely to experience sexual violence than non-disabled individuals. Deemed the “silent population,” they are often targeted due to reliance on caregivers or barriers to communication, resources, and accessible reporting systems. Perpetrators may exploit a survivor’s disability to assert control, such as withholding mobility aids, medication, or access to assistance. Additionally, many support services and law enforcement agencies lack the training and resources to accommodate disabled survivors, further discouraging reporting and access to justice. 

How to improve representation in prevention and support efforts:  

  • Use inclusive imagery and messaging – feature diverse voices, faces, and experiences, with examples relevant people of all backgrounds. 

  • Tailor education to different communities – address resources, training, and outreach in a culturally relevant manner. 

  • Train Law Enforcement, Healthcare, and Support Professionals in Intersectional, Trauma-Informed Care. 

  • Expand accessibility efforts in support services and prevention outreach – offer materials in a variety of languages and formats. Extend outreach beyond traditional spaces into underserved communities. 

 

Resources for Support: 

  • On-Campus Resources  

  • Office of Civil Rights and Title IX - Assistance for students or staff who have experienced, witnessed, or been impacted by discrimination, harassment, or misconduct (including sexual assault, stalking, sexual exploitation, bullying, endangerment, hazing, and retaliation) 

  • GVSU Police Dept - Will talk through reporting options or assist you in filing a police report 

  • Additional Resources  

  • RAINN - Resources for Survivors of Stalking/Cyberstalking 

  • YWCA West Central Michigan (Grand Rapids) - Support for individuals who experience intimate partner violence or sexual assault 

 

 

Categories: sexual assault Violence prevention
Posted on Permanent link for Breaking the "One-Size-Fits-All" Narrative in Sexual Violence Awareness and Prevention on April 1, 2025.


Permanent link for Women's History Month on March 10, 2025

Throughout history, women have played a vital role in advancing sexual health —breaking barriers, challenging taboos, and fighting for better care. From inventing ancient contraceptives to leading groundbreaking medical research, their contributions have shaped reproductive rights and changed the way we approach wellness. Yet, for far too long, women’s contributions to sexual health have been overlooked, dismissed, or underfunded. This Women’s History Month, let’s shine a spotlight on the trailblazers who revolutionized sexual health, proving that progress happens when women are offered a spot at the table. 

Women’s Contributions to Sexual Health: 

Despite significant societal and institutional barriers, women have been at the forefront of sexual health advancements throughout history, from ancient medicine to modern scientific breakthroughs. The following stories highlight just a few of the remarkable women who have made a lasting impact on sexual health. 

  • The first documented gynecologist was a woman (4th Century BCE) 

  • Specializing in obstetrics and gynecology, Agnodice of Athens disguised herself as a man to practice medicine because women were banned from the field. She was later tried for practicing medicine illegally, but the women of Athens defended her, ultimately changing the law against women practicing medicine. She has been credited with improving maternal care for the women of Athens and has become a symbol of female equity, determination, and ingenuity. 

  • A woman developed the Pap smear with her own biospecimens (1954) 

  • Andromachi “Mary” Papanikolaou was a Greek laboratory technician and the wife of Georgios Papanikolaou. For 21 years, Mary volunteered as an experimental subject to have her cervix sampled and smeared by her husband to help with his efforts to understand reproductive cycles. Mary even recruited friends to offer vaginal samples to contribute to baseline samples, which led to Georgios identifying pre-cancerous cells in one of the woman’s samples. When the test was formalized and named the Pap test in 1954 to screen for cervical cancer, Mary’s contributions were overlooked. Her husband Georgios was nominated for the Nobel Peace Prize and Mary wasn’t recognized for her efforts until later in life by the American Cancer Society.  

  • Women have led groundbreaking research and advocacy on STIs 

  • Dr. Helen Singer Kaplan revolutionized research on female sexual dysfunction and STIs in the 20th century, founding the first clinic for sexual disorders in the U.S. 

  • Activists like Elizabeth Glaser and Dr. Mathilde Krim (among many others) played crucial roles in raising awareness, funding research, and destigmatizing HIV/AIDS, particularly for women and children. 

Women’s Contributions to Birth Control:  

Access to birth control has long been a cornerstone of women's reproductive autonomy, with women playing a central role in the development, legalization, and advocacy efforts to challenge restrictive laws and cultural norms. The following stories showcase the ways in which women have contributed to birth control advancements throughout history. 

  • As early as 1850 BCE, Egyptian women used pessaries made of honey, acacia, and lint as contraceptives. Acacia ferments into lactic acid, a known spermicide. Other contraceptive methods used during this time period were condoms made from linen and fish intestines and – brace yourself here – animal dung as a vaginal suppository.  

  • Women helped legalize birth control in the U.S. (1960’s) 

  • Nurse and activist Margaret Sanger devoted her life to making birth control universally available for women in the U.S. She was arrested multiple times in the early 1900s for distributing birth control information and contraceptive devices. In addition to opening the first birth control clinic in the country, she also founded the American Birth Control League (the predecessor to Planned Parenthood) and spent three decades campaigning for safe and effective birth control for American women. Her efforts contributed to the development of the first FDA-approved birth control pill in 1960. 

  • One of the key researchers to develop the morning after pill was female (1966)  

  • Dr. Gertrude van Wagenen, with her peer Dr. John McLean Morris, published one of the first studies demonstrating that certain combinations of estrogen can prevent pregnancy if taken within a few days of sexual intercourse. This study played a vital role in developing what would become known as the “morning after” pill in the 1970’s, which we now know of as emergency contraception, or Plan B. 

Women’s contributions to sexual health have been instrumental in shaping the medical and reproductive landscape we know today. Yet, despite these achievements, many challenges remain in ensuring equitable healthcare and recognition for women's health research. By celebrating and acknowledging the women who have paved the way, we can continue advocating for progress to ensure a healthy future for all! 

Posted on Permanent link for Women's History Month on March 10, 2025.


Permanent link for Hidden in Plain Sight: How Stalking Disguises Itself as Normal on January 7, 2025

Stalking doesn’t always look the way we think it does—it’s not just someone hiding behind bushes or following you home. It can be subtle, persistent, and dangerously easy to overlook. January is Stalking Awareness Month, a time to recognize the signs, set boundaries, and support those affected by the pervasive and misunderstood behaviors of stalking.  

 

What Stalking Looks Like in Plain Sight: 

Stalking impacts 1 in 3 women and 1 in 6 men in their lifetime, according to a survey conducted by the Centers for Disease Control and Prevention (CDC). Masquerading as normal interactions, stalking behaviors often start small, escalating over time to blur boundaries, minimize behaviors, and blame the victim. Here are some examples of what stalking behaviors look and sound like: 

  • “Just checking in”- Frequent, unwanted messages in the form of texts, calls, or social media messages that seem caring but cross boundaries 

  • “Happened to be in the neighborhood” - Repeatedly showing up uninvited at your home, workplace, or social events under the guise of coincidence 

  • “I just wanted to get you something nice” - Sending items, even after being told to stop, to maintain contact 

  • “I was worried about you” - Using concern as an excuse to mask controlling behaviors and invade privacy 

  • “Let’s stay friends” - Maintaining contact after a breakup despite requests for space  

  • “So-and-so liked your post” - Excessive online monitoring that includes over-liking posts, commenting constantly, or keeping tabs on your online activity 

 

Why It’s Easy to Overlook 

Stalking often blends seamlessly into everyday interactions, making it difficult to identify at first glance. Persistent texts or "random" visits can be dismissed as harmless, well-intentioned gestures, leaving the victim feeling like they’re overreacting or imagining things. Minimization of the severity of the behavior leads to its dismissal. Additionally, media portrayals of relationships romanticize the “relentless” pursuit of a love interest, normalizing behaviors such as repeatedly showing up invited or refusing to take “no” for an answer (think Twilight or The Notebook and other examples here). This behavior is often depicted as a “grand romantic gesture” rather than recognizing it as potentially harmful and unhealthy. A study published in the European Journal of Psychology explained that the minimization and normalization of stalking, particularly cyberstalking, “may be driven not only by one’s gender, but also by a culturally accepted hierarchy of stalking narrative and gender attitudes.” 

 

Red Flags: When Normal Becomes Harmful  

To recognize stalking behaviors, consider these red flags:  

  • Boundary Violations: They ignore your requests to stop contacting or following you. 

  • Control Through Concern: They justify their behavior by claiming they’re “looking out for you.” 

  • Escalation: Small, seemingly harmless actions grow into more frequent or invasive behaviors. 

  • Unease: Trust your instincts—if someone’s behavior makes you uncomfortable, it’s worth addressing. 

 

Steps to Protect Yourself and Others 

  1. Define and defend boundaries: Be clear and firm when stating your boundaries. Document any violations. This may sound like:   

  • “I’m not comfortable with you messaging me so frequently. Please stop.” 

  • “I’m not interested in pursuing a relationship with you. Please respect that.” 

  • “I’ve made it clear that I don’t want to be contacted. If this continues, I’ll have to involve authorities.” 

  • Want to learn more about how to set boundaries? 

      2. Strengthen digital security: 

  • Use privacy settings on social media. 

  • Avoid sharing your location publicly. 

  • Block or restrict accounts as needed.

      3.  Document incidents: Keep records of messages, interactions, and behaviors that cross boundaries. 

      4.  Seek support: Reach out to trusted friends, campus safety or organizations specializing in stalking awareness/support. Visit GVSU’s Center for Health and Wellbeing or view the resources listed below.  

      5.  Support and believe survivors: If someone you know is being stalked, listen without judgement, validate their concerns, and help them access resources. 

 

Resources for Support 

  • On-Campus Resources 

  • Office of Civil Rights and Title IX - Assistance for students or staff who have experienced, witnessed, or been impacted by discrimination, harassment, or misconduct (including sexual assault, stalking, sexual exploitation, bullying, endangerment, hazing, and retaliation) 

  • GVSU Police Dept - Will talk through reporting options or assist you in filing a police report 

  • Additional Resources 

  • RAINN - Resources for Survivors of Stalking/Cyberstalking 

  • YWCA West Central Michigan (Grand Rapids) - Support for individuals who experience intimate partner violence or sexual assault 

 

Bringing Stalking to Light 

Stalking thrives when it stays in the shadows of normalcy. By recognizing the signs of stalking, we can protect ourselves and others. Awareness is the first step to bringing these behaviors out of the shadows and into the light so they can be stopped. 

Posted on Permanent link for Hidden in Plain Sight: How Stalking Disguises Itself as Normal on January 7, 2025.


Permanent link for Boost Your Energy with "Uitwaaien" This Winter on December 4, 2024

Is it becoming harder to get motivated to sit down and do your homework as the days get shorter? Is your exercise routine getting derailed? You’re not alone! A study in the UK found that more than two thirds of employees said they were not as productive and didn’t feel they could concentrate as well during the winter months. With the snow coming down, less daylight, and colder weather, it is understandable that the goals we set during the warmer months feel more difficult to achieve during the colder months. Read on to find some strategies to boost your energy this winter! 

Have you ever heard of the word “Uitwaaien”?  

“Uitwaaien” (out-vahyn) is a Dutch word which directly translates to “out blowing”. This word is used to describe any kind of exercise such as running, walking or biking that is done outside, especially in windy weather. The Netherlands is known to be a windy country, but I think we can agree Allendale also offers plenty of windy weather! Although getting outside in the cold is often the last thing we want to do in the winter, it actually can increase our energy and leave us feeling refreshed. Especially when around nature, engaging in some uitwaaien can benefit many parts of our well-being including environmental, emotional, and physical.  

Is it really worth it? 

You might be wondering if going outside in the cold and wind is really worth it. Does it help our well-being that much to go through all that? I’d say so! It depends what you think of these perks: 

  • Studies show, spending even only 5 minutes in nature can leave us with a more positive outlook on our feeling of self-worth, overall mood, and a stronger perception of “self”. 
  • Time in nature can lead to physical benefits such as less headaches and a boost to the immune system. 
  • Being stimulated by activities in nature, such as squirrels gathering food or birds soaring through the sky, can switch off the front part of the brain which deals with complex thoughts. Putting these thoughts on pause can be challenging, but when regularly accomplished can help prevent chronic diseases, such as heart disease, in the long run. 
  • Research shows people who exercise outside throughout the whole year are more likely to maintain the motivation and continue this activity. 
  • Physical activity in general has many benefits including lowering fatigue, lowering risk of chronic diseases, boosting immune health, and increasing satisfaction with the tasks we take on each day. 
  • Getting out in the sun (when it makes its scarce appearance...) can help regulate our sleep cycles and help boost our mood. So definitely seize the opportunity when you see the sun peaking through the clouds! 

A note on rest 

Although physical activity and uitwaaien do have their benefits. Winter is naturally a time for rest. There is a reason many animal species slow down and hibernate during the colder months. Our ancestors also used the colder months to take a break. Therefore, if you are feeling like you need some more rest this winter, this is your permission to take time to rest as well! Whether it’s taking a break from social media, enjoying a cup of coffee/tea/hot cocoa, spending some time with friends/family, pausing for a nap or whatever else allows you to relax, don’t be afraid to embrace the slower nature of the winter months. One form of rest is sleep, which can have many positive influences on all aspects of well-being. Check out our sleep and naps webpage to learn more. 

Wishing you a fun and refreshing winter! 

Winter can definitely be a tough time for many of us. Those cold, dark days may make it harder to get out of bed. There are, however, many strategies to keep up a lively spirit during the winter months. Whether it’s participating in some uitwaaien or taking some time to rest, I hope these strategies help increase your joyful moments this winter! If you’d like to join some others getting energized with physical activity check out what Outdoor Adventures with RecWell has to offer.

By: Josie Kasmauskis, WIT Peer Educator

Categories: General Wellness Rest Sleep WIT
Posted on Permanent link for Boost Your Energy with "Uitwaaien" This Winter on December 4, 2024.


Permanent link for Sleep to Succeed on November 11, 2024

Did you know that most college students don't get enough sleep? On average, a college student gets around 6-6 ½ hours of sleep even though they need around 7-9 hours per night. Students who get enough sleep are more likely to perform better academically and receive better grades than their sleep deprived peers. Students who are well rested also tend to have better mental health, strengthened immune systems, better focus, and have a better overall college experience. As a busy college student, you may find it hard to get the sleep your mind and body needs, so here are a few easy tips to sleep like a pro:  

  1. Try to wake up and go to bed at the same time every day and sync this schedule with your class schedule. 
  2. Limit naps to 20 minutes or less before 3pm. Any naps longer than 20 mins or taken later in the day will make it harder for you to fall asleep at bedtime. 
  3. Try to get at least 30 minutes of exercise. Exercise helps your overall sleep. Make sure your exercise ends at least 1 hour before bed or it might make it harder to sleep. 
  4. Make a lights out policy agreement with your roommate to either turn off the lights or dim the lights at a certain time every night. This can also be done with noise level. 
  5. Watch your caffeine and alcohol intake. Caffeine affects the quality of your sleep cycle after you fall asleep, so make sure to not drink any caffeine 8 hours before bedtime. All nighters are not beneficial ways to complete your assignments and start studying in a timely manner. Don't wait till the last minute. Alcohol may help you fall asleep initially, but it will make it harder to stay asleep, so it's recommended to stop drinking alcohol 3 hours before bedtime. 

These are only 5 tips for a better night's sleep. If you don't find these helpful, there are others you can try on this website: https://www.sleep.com/sleep-health/sleep-for-college-students. Don’t give up on a good night's sleep! A better rested and more successful you is just around the corner. Keep trying different techniques until you find what works for you. Your grades and overall health will thank you later.

If you or your organization would like to learn more about other aspects of health and wellbeing such as: sexual health, stress and wellness, healthy relationships, and/or other health and well-being topics. Consider requesting the WIT team to come and do a presentation on a topic on health or well-being of your choice and let us help you and your members live your best life.

Resources:  

https://liveatnora.com/importance-of-sleep-for-college-students/ 

https://health.cornell.edu/resources/health-topics/sleep 

https://www.sleep.com/sleep-health/sleep-for-college-students

By: Katelyn Kawabe, WIT Peer Educator

Image from: https://www.npr.org/sections/ed/2016/05/02/475581810/how-college-students-are-sleeping-or-not

Categories: Sleep WIT
Posted on Permanent link for Sleep to Succeed on November 11, 2024.


Permanent link for Tips for Healthy Eating Habits for GVSU Students on October 29, 2024

Navigating college life can be a whirlwind of classes, social events, and late-night study sessions, often leading to less healthy eating habits. However, maintaining a balanced diet is crucial for both physical health and academic performance. Here are some practical tips to help college students develop healthier eating habits.

1. Plan Your Meals

Meal planning can save both time and money. Take a little time each week to plan your meals. If you have a meal plan on campus you can plan your meals by viewing the menus for the week at: https://www.gvsu.edu/campusdine/hours-index.htm. This doesn’t have to be elaborate; simple ideas like batch-cooking grains or roasting vegetables can provide a base for multiple meals. Knowing what you will eat makes you less likely to choose not as nutrient-dense foods. 

2. Stock Your Pantry Wisely

Keep your kitchen stocked with healthy staples. Whole grains, canned beans, frozen vegetables, and healthy snacks like nuts and fruits can make it easy to whip up a nutritious meal. If you don't have a kitchen in your dorm, you could use a friend's kitchen or order pre-made healthy meals. Avoid buying “highly processed snacks” that can tempt you during late-night study sessions.

3. Opt for Balanced Meals

Aim for balanced meals that include protein, whole grains, healthy fats, and plenty of fruits and vegetables. This combination will keep you full longer and provide the energy you need for your busy schedule. Think of meals like quinoa bowls with grilled chicken, roasted veggies, and a drizzle of olive oil. A helpful website for more information is https://www.myplate.gov/.  My Plate is a tool designed to help you make healthier food choices by providing guidelines on how to balance food groups on a plate. 

4. Stay Hydrated

It’s easy to forget to drink enough water, especially when coffee is a go-to for late-night studying. Aim to drink water throughout the day. Consider carrying a reusable water bottle to remind yourself to hydrate. Herbal teas and infused waters can also add variety and flavor, and keep you properly hydrated.

5. Mindful Eating

When you do eat, try to be present. Avoid distractions like scrolling through your phone or watching TV. Paying attention to your food can help you enjoy your meals more and recognize when you’re full, which can prevent overeating.

6. Healthy Snacking

Keep healthy snacks on hand for those long study sessions. Fresh fruits, yogurt, trail mix, or hummus with veggies are great options that can provide sustained energy without the crash that comes from sugary snacks.

7. Don’t Skip Meals

Skipping meals to fit everything in can be tempting, but this can lead to overeating later. Aim for three balanced meals a day, and include snacks if you need them. If you’re on the go, consider portable options like protein bars or smoothies. Many places on campus have smoothies, for example, in the lobby of Kirkhof, there is Java City which offers many options.

8. Explore Campus Dining Options

Grand Valley offers a variety of dining options. Familiarize yourself with what’s available and look for healthier choices. The Dish has many options such as a salad bar, grilled items, and whole grain options. Fresh is very similar to the Dish. For more information, you can visit https://www.gvsu.edu/campusdine/dining-locations-map-140.htm

9. Cook with Friends

Cooking with friends can be a fun way to bond while focusing on healthier eating. Share recipes, cook in bulk, and enjoy the process together. Not only will you learn new cooking skills, but it can also make healthy eating more enjoyable.

10. Be Flexible

While it's important to aim for healthy eating, it's equally important to allow yourself some flexibility. Enjoying less nutrient dense foods in moderation, for me that is pasta, is part of a balanced lifestyle. Don’t stress about occasional indulgences—just focus on making healthier choices most of the time.

Conclusion

Healthy eating in college doesn’t have to be complicated or time-consuming, by planning, making mindful choices, and enjoying the process, you can establish habits that will benefit your health and well-being for years to come. For some people, including myself, it might be really hard, but it is okay. It might be difficult to find the energy to start the process, but making small changes can be the first step to making positive changes.

By: Jacob Greig, WIT Peer Educator

Categories: Nutrition WIT
Posted on Permanent link for Tips for Healthy Eating Habits for GVSU Students on October 29, 2024.


Permanent link for WIT Reflection on October 15, 2024

Over the past three years, since Fall ‘21, I have been a peer educator for this amazing team! The Wellness Information Team, or WIT for short, is a team compiled of some super smart, creative and passionate Grand Valley students. I joined WIT to be able to connect my interest in nutrition and my enthusiasm to learn more about health and wellness in a more organized and purposeful way. I can say after three years, I have definitely learned a lot!  I wanted to write this blog post to go over some of my experiences and reflect on my time as a WIT peer educator.  

What Does WIT Do? 

Many people ask: “What does WIT do?” so I’ll list a few examples. Many people know us for the Ask WIT cart. This is a mobile cart that we take around campus (rain or shine!) to reach students where they are. The cart includes a wide array of wellness items, such as snacks, candy, coloring pages, sensory/fidget items and of course, safer sex supplies (external condoms, internal condoms, dental dams, lube, etc). If we don’t have something you need at the cart, we’ll be able to direct you to where you can get it on campus. Connecting with fellow students during WIT cart shifts was one of my favorite aspects of WIT. 

We also do presentations. You may have seen our presentations such as, Finding Rest in the Grind, Healthy Relationships, or Setting Boundaries to name a few. We strive to make our presentations fun and informative for your wellness goals and to make your time at college a little bit easier. Similarly, WIT also helps with programs or events. A couple of events we were a part of this semester were Sex Ed Week and Eat Well (our collaboration with Laker Food Co.). Whether it be assembling gummy pizzas to represent the menstrual cycle or guessing the brain food to benefit our intellectual health, our events and programs always made going to work super entertaining. 

Other Team Testimonials

I could go on and on about my own countless positive experiences with WIT but I also want to share other graduating WIT members’ thoughts: 

“I joined WIT in August of 2022, because I heard about the opportunity through the LGBT resource center and was interested in wellness and peer sex education because it's so heavily stigmatized but very important in a place like Allendale. 

I have learned so much from being on WIT, but my biggest takeaway is the importance of peer education on wellness because of how much misinformation there is surrounding different wellness topics. 

My favorite memories from being on WIT are 

1) the August 2022 recfest because I got to talk to students and educate them on safer sex supplies  

2) the public health conference I attended, where I learned so much about the behind-the-scenes of public health and the importance of public health officials fighting through the misinformation to protect public health. 

I would recommend others join WIT because it is a great opportunity to get out of your comfort zone and talk to people, learn about the dimensions of wellness, and make lasting relationships with the people on WIT.” 

-Rowan 

“I joined WIT during the Winter Semester of my Sophomore year!  

I joined WIT because I wanted to help debunk myths and share important information with my peers.  

On WIT, I have learned about the multifaceted needs of the student body and how they are intertwined with the 8 dimensions of wellness.  

My favorite memory on WIT is making people smile at the WIT Cart!  

I would 100% recommend others to join WIT! WIT has been one of my favorite college experiences!” 

-Ru  

Could You Picture Yourself Here? 

If any of this seemed interesting and you’d like to be a part of this amazing team, we’d love to see some new faces and perspectives on the team. There’s so much to learn, especially as new personalities and viewpoints join the team. If you want to apply for a position starting next school year, follow this link to the job description and application! 

I’m so grateful for this experience and for being a WIT peer educator and I can’t wait to see what else WIT does in the future! 

By: Claire Latourell, former WIT Peer Educator

Categories: WIT
Posted on Permanent link for WIT Reflection on October 15, 2024.


Permanent link for Is it Health or Well-being? on September 16, 2024

Health

Although Health is normally more synonymous with clinical intervention (flu shot, medical exams, surgery, etc..), it’s more of a social construct, tied to a concept called social determinates of health (SDoH).  The World Health Organization’s (WHO) constitution defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Simply put, the WHO defines health as a state of all-round well-being (physical, mental, and social). Thus, some will say, that the term well-being and/or health could be used interchangeably. However, consensus on campus is that well-being is more encompassing and includes health as a subcategory.

SDoH

  • Economic stability - A patient’s financial resources, including income, employment, housing stability, and food security
  • Education access & quality - A patient’s ability to access and advance their lives through education, from early childhood to higher education
  • Healthcare access & quality - A patient’s access to and understanding of health care, including primary care access, insurance coverage, and health literacy. To include the ability to Navigate.
  • Neighborhood and built environment - The quality of where a patient lives, including air and water quality, crime rates, access to healthy food, and more
  • Social and community context - A patient’s relationships with friends, family, co-workers, and the community, which can be impacted by issues like discrimination, abuse, and incarceration

Well-being

At GVSU we define well-being, “as an optimal and dynamic state that allows people to achieve their full potential” (NIRSA, 2020, p. 2), which we tie to the  8 dimensions of wellness.  Like SDoH (or Health), our concept of well-being is wholistic, at an Individual level well-being has three broad and interrelated categories: (a) perceived assessment of one’s own life as being generally happy and satisfying, (b) having one’s human rights and needs met, and (c) one’s contribution to the community. From a more macro, systems lens, the concept of well-being also goes beyond the individual level to more of a community scope, which is “described by relationships and connectedness, perceived quality of life for all people in the community, and how well the community meets the needs of all members. By focusing on the whole person, educational experience, institution, and community, well-being becomes a multifaceted goal and a shared responsibility for the entire institution” (NIRSA, 2020).

8 Dimensions

  • Emotional Wellness is accepting a wide range of emotions and effectively coping through challenges.
  • Environmental Wellness is sustaining safe, clean, and healthy environments where we live, work and play.
  • Financial Wellness is developing understanding, skills and behaviors to allocate money based on personal necessities and desires.
  • Intellectual Wellness is fostering curiosity, seeking knowledge, and embracing lifelong learning.
  • Occupational Wellness is exploring opportunities and contributing to society while finding balance and personal satisfaction.
  • Physical Wellness is knowing your body and providing what it needs for health, healing, and energy.
  • Social Wellness is cultivating supportive relationships and community through genuine connection and belonging.
  • Spiritual Wellness is discovering a sense of purpose and meaning derived from your personal values and beliefs.

Two things can be true.

The Center for Health and Well-being's primary objective is to address needs across the continuum or dimensions, individual to community, as there is a social determinants of health, there is also a social determinants to graduation. Be it clinical intervention, advocacy, policy, or health promotion, our aim is to ensure that each member of our community can achieve their full potential on our campuses and beyond.

By: Edward Jones II, Director of the Center for Health and Well-being.

Categories: Director
Posted on Permanent link for Is it Health or Well-being? on September 16, 2024.


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