How to Get Adequate Rest and Relaxation

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How to Get Adequate Rest and Relaxation

• Practice some R R for your Emotional
• Well-being!

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Relaxation

• Helps your body unwind and de-stress
• Benefits of relaxing
• Decreases muscle tension
• Lowers blood pressure
• Slows rate of breathing
• Better sleep
• More energy
• Smoother emotions less anger, crying,
  frustration
• Information courtesy of heartofhealth.com

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Healthy Relaxation Techniques

• Meditation or prayer
• Closing your eyes and calming your mind are ways
  to slow down a fast-paced life
• This restorative exercise gives your mind a
  breakjust like your body needs a break sometimes
• Yoga or Tai Chi
• These exercises coordinate breathing and
  stretching

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Campus Relaxation Resources _at_ CAPS

• Mindful Relaxation
• Peaceful, experiential exercises. Mindful
  relaxation is a drop-in educational workshop
  series. We practice mindful walking, relaxation
  through guided imagery, tactile mindfulness,
  progressive muscle relaxation, and more.
• Leader Natalie Rice-Thorp, Ph.D., 858-534-3875
• Wellness and Relaxation 101
• Approaching wellness from a holistic perspective,
  this blends practices from ancient traditions
  with the knowledge of contemporary science. We
  will promote relaxation, have the chance to
  develop inner tools using breath, body awareness,
  meditation, and principles of gentle yoga to
  enhance functioning in your daily life.  
• Leader Rhonda Hackshaw, Ph.D., 858-534-5981.

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Rest

• Sleeping helps your brain process what it took in
  that day
• Also a good reason to sleep before a big test!
• Benefits of rest
• Improves mood
• Denying your body of sleep makes it grumpy
• More energy
• Allows for your body to repair itself
• If a person doesnt get adequate sleep, they tend
  to be more prone to sickness

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Rest Sleep

• Sleep goal each night 7-9 hours
• Ways to get a restorative nights sleep
• Go to bed and wake at the same time each day
• Aim for 7-9 hours of sleep
• Make your bedroom a quiet, dark place

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Need a Place to Nap on Campus?

• LiveWell UC San Diego has videos on YouTube
  with the best places to nap on campus
• Also, look for the UCSD Nap Map on Google or at
  wellness.ucsd.edu

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Trouble Sleeping?

• If you are having a hard time sleeping, here are
  some tips that might help
• Avoid activities besides sleeping on your bed
• If you study in bed, it may be hard for your
  brain to disassociate the bed from study time
• Avoid caffeine late in the day.
• Caffeine has a ½ life of 6 hours, so if you drink
  a soda at 5pm, half of it is still in your system
  at 11pm

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Campus Rest Resources _at_ CAPS

• Insomnia Workshops
• Are you longing for a good night's sleep? If so,
  you are invited to participate in the Insomnia
  Workshops. Here you can learn about the nature
  and causes of insomnia, receive concrete
  suggestions on how to improve sleep, and receive
  referrals for additional resources. Workshops
  include two 90-minute sessions. 
• Leader Karla Materna, Ph.D. (858-534-3755).