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

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