{"id":127481,"date":"2020-09-22T15:20:49","date_gmt":"2020-09-23T01:20:49","guid":{"rendered":"https:\/\/www.hawaii.edu\/news\/?p=127481"},"modified":"2021-08-24T10:01:27","modified_gmt":"2021-08-24T20:01:27","slug":"sleep-hygiene-critical-during-covid","status":"publish","type":"post","link":"https:\/\/www.hawaii.edu\/news\/2020\/09\/22\/sleep-hygiene-critical-during-covid\/","title":{"rendered":"Sleep hygiene critical during COVID-19 pandemic"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><div class=\"responsive-video-wrap-post\"><figure class=\"wp-block-embed wp-block-embed-youtube is-type-video is-provider-youtube epyt-figure\"><div class=\"wp-block-embed__wrapper\"><div class=\"epyt-video-wrapper\"><iframe  id=\"_ytid_68195\"  width=\"676\" height=\"676\"  data-origwidth=\"676\" data-origheight=\"676\" src=\"https:\/\/www.youtube.com\/embed\/wum_5kja2TI?enablejsapi=1&origin=https:\/\/www.hawaii.edu&rel=0&autoplay=0&cc_load_policy=0&cc_lang_pref=&iv_load_policy=1&loop=0&fs=1&playsinline=0&autohide=2&theme=dark&color=red&controls=1&disablekb=0&\" class=\"__youtube_prefs__  no-lazyload\" title=\"Sleep hygiene critical during COVID-19 pandemic\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div><\/div><\/figure><\/div>\n<p>As many try to navigate this new normal the COVID-19 pandemic has ushered in, the University of <span aria-label=\"Hawaii\">Â鶹´«Ã½<\/span> at M\u0101noa <a href=\"https:\/\/manoa.hawaii.edu\/counseling\/\">Counseling and Student Development Center<\/a> (<abbr>CSDC<\/abbr>) wants to call attention to a portion of our daily lives that we may take for granted, a good night\u2019s rest.<\/p>\n<p>According to <abbr>CSDC<\/abbr>, failing to soak in daily ample sleep, which for some can be anywhere from 7 to 9 hours, can jeopardize mental health and overall well-being. Since the outbreak began in the <abbr title=\"United States\">U.S.<\/abbr> in March, a number of factors have placed society under constant heightened alert, from financial strain to concern that high risk loved ones could succumb to the virus.<\/p>\n<p>&ldquo;As a result of all this anxiety and stress it can put us into a hypervigilant mode that can make it very difficult for us to fall asleep and stay asleep,&rdquo; said <abbr>CSDC<\/abbr> counselor <strong>Davis Kane<\/strong>.<\/p>\n<p>Since there is no clear timeframe on when life after the pandemic will begin, Kane wants to help people develop healthier sleep patterns to help them cope in the meantime.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.hawaii.edu\/news\/wp-content\/uploads\/2020\/09\/manoa-csdc-covid-sleep-hygiene-square.jpg\" alt=\"feet under bedsheets\" width=\"250\" height=\"250\" class=\"alignright size-full wp-image-127501\" srcset=\"https:\/\/www.hawaii.edu\/news\/wp-content\/uploads\/2020\/09\/manoa-csdc-covid-sleep-hygiene-square.jpg 250w, https:\/\/www.hawaii.edu\/news\/wp-content\/uploads\/2020\/09\/manoa-csdc-covid-sleep-hygiene-square-130x130.jpg 130w\" sizes=\"auto, (max-width: 250px) 100vw, 250px\" \/><\/p>\n<p><strong>Develop a consistent sleep schedule<\/strong><\/p>\n<ul>\n<li>Determine specific times to wind down, go to bed and to wake up<\/li>\n<\/ul>\n<p><strong>Put away electronics before bed<\/strong><\/p>\n<ul>\n<li>1&#8211;2 hours before sleeping<\/li>\n<li>Devices can throw off your body\u2019s internal clock, delaying sleep<\/li>\n<\/ul>\n<p><strong>Establish a relaxing routine before sleeping<\/strong><\/p>\n<ul>\n<li>Yoga, meditation, listen to calm music<\/li>\n<\/ul>\n<p><strong>Be mindful of what you eat and drink<\/strong><\/p>\n<ul>\n<li>Limit alcohol and caffeine later in the day<\/li>\n<\/ul>\n<p><strong>Reserve bed for sleep<\/strong><\/p>\n<ul>\n<li>Avoid office work or schoolwork in bed<\/li>\n<\/ul>\n<p>If sleeping difficulties worsen over time it can trigger severe impacts such as panic attacks, frequent nightmares, suicidal thoughts or significant weight loss\/gain. <abbr>CSDC<\/abbr> wants everyone to know help is available. In response to the pandemic, <abbr>CSDC<\/abbr> has adjusted services for students and is set up for urgent individual walk-in appointments (with adjustments to accommodate physical distancing), brief solution-focused counseling via tele-mental health, and telephone consultations. <abbr>CSDC<\/abbr> requests that students call to set up an appointment or call before attending a walk-in appointment. Staff will help arrange appropriate services.<\/p>\n<p>Workshops during the fall semester are also available to any interested students currently enrolled at <abbr title=\"University of Hawaii\">UH<\/abbr> M\u0101noa. A licensed psychologist and <abbr>CSDC<\/abbr> staff member will oversee the workshops and participants can pose questions. <a href=\"http:\/\/manoa.hawaii.edu\/counseling\/outreach\/workshops.php\">Students can register online.<\/a><\/p>\n<p>In addition to self-help workshops, <abbr>CSDC<\/abbr> will also offer additional virtual support services for students, such as a series of drop-in Support Spaces in which students will be able to register and virtually &ldquo;drop in&rdquo; to a group meeting with a <abbr>CSDC<\/abbr> staff member or peer facilitator at a scheduled time. While not considered counseling or therapy, Support Spaces will be geared toward students looking to connect with peers or process their experiences with others in a safe space.<\/p>\n<p>Faculty and staff can contact the <a href=\"https:\/\/www.hawaii.edu\/ohr\/benefits-leave\/benefit\/employee-assistance-program-eap\/\"><abbr>UH<\/abbr> Employee Assistance Program<\/a> for counseling services at <a href=\"https:\/\/www.worklifehawaii.org\/\">Worklife <span aria-label=\"Hawaii\">Â鶹´«Ã½<\/span><\/a>.<\/p>\n<p>More resources:<\/p>\n<ul>\n<li><abbr>UH<\/abbr> M\u0101noa <a href=\"http:\/\/www.manoa.hawaii.edu\/counseling\/\">Counseling and Student Development Center<\/a>: (808) 956-7927<\/li>\n<li><a href=\"https:\/\/211lifeline.org\/detail.php?&#038;s=1&#038;id=7337464\"><span aria-label=\"Hawaii\">Â鶹´«Ã½<\/span> Coordinated Access Resource Entry System<\/a> (CARES): (808) 832-3100 (O\u02bbahu), 1(800) 753-6879 (Neighbor Islands)<\/li>\n<li><a href=\"https:\/\/suicidepreventionlifeline.org\/\">National Suicide Prevention Lifeline<\/a>: 1(800) 273-TALK (8255)<\/li>\n<li><a href=\"https:\/\/www.crisistextline.org\/\">Crisis Text Line<\/a>: Text ALOHA to 741741 (<span aria-label=\"Hawaii\">Â鶹´«Ã½<\/span>) or text TALK to 741741 (National)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p><abbr title=\"University of Hawaii\">UH<\/abbr> M\u0101noa <abbr title=\"Counseling and Student Development Center\">CSDC<\/abbr> offers tips on achieving ample sleep during the pandemic which can help improve mental health and overall 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