Student Health and Wellness Programs

March 2020 Stall Talk

Student Health and Wellness Programs

Sleep Hygiene

Sleep for Overall Well-being:
Good quality sleep is restorative and vital for optimal, physical, mental and emotional health.The following list are some benefits that you receive from having good sleep hygiene. Keep these things in mind when deciding to practice good sleep hygiene and create new healthy habits:

  • Stress Management
  • (American Psychological Association)
  • Immunity
  • Weight Management
  • Better brain function
  • Good decision-making
  • Improved Mood
  • Avoiding Injury or accidents resulting from sleepiness

“Every rocket needs fuel and every factory needs a power source. We’re just the same: we need to recharge fully every night if we're going to make the most of each day.” - Abbie Headon

Things you can do for better sleep:

  • Set a sleep schedule: Wake up and go to bed at the same time every day (even on the weekends).
  • Create a comfortable sleep environment: Keep your room dark, quiet and at a comfortable temperature.
  • Do not use your bed for non-sleep activities: Avoid using your bed/bedroom as a space to do anything but sleep. Your brain may start to associate your bed and/or bedroom with activity and tell it to be alert instead of restful when it is time for bed.
  • Exercise regularly: According to sleep specialists, regular exercise can add up to one hour of sleep.
  • Avoid/limit substances that affect sleep: Excessive alcohol use and alcohol use too close to bedtime can reduce melatonin levels, decrease the amount of restorative sleep (REM) that you get and impact your overall sleep cycle. Avoid other substances such as caffeine and nicotine as well.

Tips for Maintaining Sleep Hygiene:

  • Try This: Create a "wind-down" routine to prepare for bed. Activities could include: shutting down or putting devices on "night mode" one hour before bedtime, meditation and listening to relaxing music.
  • Thinking about Electronics and Sleep: Stimulating objects and light from electronic devices can affect your body's sleep hormone, melatonin and your natural sleep rhythm. (American Psychological association)
  • Tip: Avoid exercising in the evening or too close to bed time since this may boost your energy level.
  • Where to go for e-Check Up To Go: Visit the Counseling Services Website at and click on the ‘eCheckUpToGo Alcohol Check-in” link in the right hand navigation. If your results show a high level of concern, Contact UH Hilo Counseling Services to schedule and appointment.
  • Can't Sleep?: Try meditating, listening to white noise, or a warm cup of milk to induce sleepiness. If you are wide awake, trying getting out of bed and doing an activity that will not wake you up further like reading. When you begin feeling tired, return to bed.

Check your habits:
The Alcohol eCheckup to go will provide you with accurate and personalized feedback about:

  • Your individual drinking pattern
  • Your risk pattern
  • Your aspirations and goals
  • Helpful resources at The University of Hawaii at Hilo and in your community

Tackling Restlessness: Do not give up on falling asleep, remind yourself that resting your brain is necessary for you to maintain your overall well being.

‘A’ohe malama, pua i ka ‘iole.
(When one takes care of his goods he will not suffer losses.)
- ‘Olelo No’eau

Ongoing & Weekly Events:

  • Walk-in Wednesdays (30 mins) , 1 p.m.-4 p.m., SSB E- 203
  • Haumana Hou Study Lounge, 5 p.m.-7 p.m. in SSC W-201
  • Mindfulness with Devi, 11 a.m.-11:30 a.m. at SSC 2nd floor E203
  • Mindfulness with Michael, 4 p.m.-5 p.m. in CC 306

Month of March:

  • 2nd (Monday): Community Cares Event, 10 a.m.-1pm at the campus center plaza
  • 10th (Tuesday): Sleep Week Tips Tabling, 11 a.m.-2 p.m on the Library Lanai
  • 12th (Thursday): Guest Speaker: Commander Sergeant Major (Ret.) Tom Raffipiy, 2 p.m.-3:30 p.m. in CC 307
  • 18th (Wednesday): Question, Persuade, Refer(Suicide Prevention) Training, 1 p.m.-3 p.m. at SSCW-20
  • 31st (Tuesday): National Crayon Day Relaxation Station, 11 p.m -2 p.m on the Library Lanai

In an emergency:
Call 911 or
Campus Security:
(808) 974-7911 (x7911 campus phone)

Crisis Line of Hawaiʻi:
1-(800) 753-6879
(Available 24-hours, 7 days a week)

Hawaiʻi Crisis Text Line:
Text "ALOHA" to 741741

YWCA 24-hour Sexual Assault Hotline:
(808) 935-0677

Counseling Services:
(808) 932-7465
SSC E-203

Student Medical Services :
(808) 932-7369
CC 212

UH Hilo Care Team:
Christopher Holland , Dean of Students

UH Hilo Title IX Office:
Jenna Waipa
(808) 932-7642

Stall Talk Flyer

March 2020 Stall Talk Flyer