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Sleep Week 2020

Cost and Admission

This event is free to attend.


It is useless for you to work so hard
from early morning until late at night...
for God gives rest to his loved ones. (Psalm 127:1-2 NLT)

What might it be like to get that doctor-recommended 8-hour night of sleep tonight? Even better, what might it be like to get one full week of really good sleep? From February 2–8, 2020, the Biola community will together discover the value of one good week of sleep!

As a culture, we can be guilty of wearing sleeplessness (and busy-ness!) as a badge of honor. Yet God created humans with creaturely limits and patterned his creation with rhythms of rest. God designed our bodies to be restored through sleep. Matthew Walker, Professor of Neuroscience and Psychology at UC Berkeley makes the astounding claim that “Sleep is the single most effective thing we can do to reset our brain and body health each day.” Sleep is not a luxury – it is a God-given gift to us as his loved ones.

This week, we invite you to resist the myth that college students must live sleepless lives as a rite of passage. Good sleep deeply impacts our emotional well-being, relationships and academic success. While most adults need 7-9 hours of sleep to feel rested and bring their best selves to their coursework, relationships, and other responsibilities, college students are encouraged to sleep 8-10 hours a night.

Join us through events, conversations and on social media as our community together engages in a full week of 8-hour zzzz’s – and experience the God-given goodness that one good week of sleep can bring.


Sleep Week 2020 is sponsored by the Student Health and Wellness Collaborative, a cross-campus group representing 25+ Biola programs and services and who are dedicated to positively impacting student well-being at Biola through a collaborative, cohesive movement forward.


Questions?

Contact Lisa Igram at:
lisa.igram@biola.edu


Schedule

Sunday night through Thursday night: Sleep Week Competition

Sleep is so vital to our well-being that we’ve gamified it! From Sunday night to Thursday night, residence halls, apartments and commuters will compete for who can get the most 8-hour nights of sleep. To accommodate for different-sized populations among dorms, apartments and the commuter community, winners will be calculated as highest percentage of 8-hour nights slept within their community. 

The winning group will enjoy donuts and coffee with Todd Pickett on Monday morning, February 10 (time TBD).

Each night you get an 8-hour night of sleep, add a gold star to your living community’s Sleep Week 2020 poster. If you typically struggle to fall or stay asleep, you can still take part! Try a new sleep strategy from the Student Resources page to claim your gold star. Posters will be located in dorm lobbies, prominent spots in Biola-owned apartments, and in the SUB, Library and Collegium for commuter students.

Sunday, February 2

8 – 9 p.m. Singspiration – "God's Rest"
Come and explore the theme of God-given rest through musical worship.
Chase Gymnasium
8:50–9:10 p.m. Sleep Week Kickoff
Immediately following Singspiration, enjoy some milk and cookies while you learn a little more about Sleep Week and hear Dr. Corey read the first few pages of the student-selected bedtime story. Then, follow the @biolauniversity Instagram page each night this week to hear the rest of the story on Insta Stories.
Chase Gymnasium

Monday, February 3

5–6 p.m.

Hugs from Huxley
Stop by the Bell Tower for a relaxing pause (paws!) in your day with Huxley the Healing Harley (@huxleythehealingharley).
Bell Tower

Tuesday, February 4

All Day

Nap Corner
Stop by the Mosaic Center and sign up for a 20-minute nap in a calm, relaxing space created just for you. Research shows a 20-minute nap to be an effective midday reset. A zero gravity chair, humidifier, blanket and calming lighting will help you recharge with a power nap!
Mosaic Center

5 p.m. Fives Chapel
Fives Chapel scripture meditation and prayer will explore God's gift of sleep for his creation.
Calvary Chapel

Wednesday, February 5

6–8 p.m. Relax into a Great Night's Rest
Free 10-minute massages (Note: participation waivers will be available as you wait)
Rose Hall 101

9:10 p.m. After Dark
Join us for a sleep-themed AfterDark, and wear your favorite PJ’s!
Sutherland Auditorium

Thursday, February 6

All Day Nap Corner
Stop by the Mosaic Center and sign up for a 20-minute nap in a calm, relaxing space created just for you. Research shows a 20-minute nap to be an effective midday reset. A zero gravity chair, humidifier, blanket and calming lighting will help you recharge with a power nap!
Mosaic Center
5 p.m. Fives Chapel

Fives Chapel scripture meditation and prayer will explore God's gift of sleep for his creation.
Calvary Chapel

6–8 p.m. Relax into a Great Night's Rest

Free 10-minute massages (Note: participation waivers will be available as you wait)
Rose Hall 101

All Week Long

Learn more and engage in conversations about the value of good sleep as you go about your week:

  • in Career and Academic Success advising appointments (Zzz’s get degrees!)
  • as part of student leadership training and activities
  • on your favorite Biola social media accounts
  • in connections with staff and faculty all around campus
  • while studying at the Library

    Did you know?

     

    1. If you struggle to get good sleep, you’re not alone:

    • 21% of Biola undergrads identify sleep difficulties as impacting their academic work, while 28% identify sleep difficulties as being “traumatic or very difficult to handle” (National College Health Assessment, Spring 2018).
    • Biola Students tell us that their sense of overwhelmedness contributes to their sleep troubles. One student states, “And [there are] a lot of people who wake up all the time at night because they have so much going on that their brain doesn’t shut off” (Biola Undergraduate Student Perceptions of Wellness & Resilience, Spring 2019).
    • Some call America a “sleep deprived nation”. In 2013, Gallup reports that the average American slept 6.8 hours a night. In 1910, people slept an average of 9 hours per night (Howe 2017). The Rand Corporation estimates that lack of sleep is costing Americans $411 billion a year due to increased accidents, impacts on health and lost productivity (Fall 2019).

     

    2. Sleep is critical to academic well-being:

    • Sleep improves consolidation and encoding of memories, and “facilitates the generalization of knowledge” (Ahrberg, Dresler, Niedermaier, Steiger, 2012).
    • Students who got more sleep (9+ hours) maintained/achieved higher GPAs than students who got 6 hours or less (William E. Kelly, Kathryn E. Kelly, Robert C. Clanton, 2001).
    • Sleep disturbances are a significant independent predictor of academic problems; on average, each additional day per week that a student experienced sleep problems raised the probability of dropping a course by 10% and lowered the cumulative GPA by 0.02 (Hartman and Prichard, 2018).

     

    3. Sleep is critical to emotional well-being:

    • Sleep recalibrates the chemicals in the brain (especially norepinephrine) that determine our ability to engage well emotionally. Students who got less sleep also presented “more symptoms of psychological maladjustment” (Kelly, Kelly and Clanton, 2012).
    • Insufficient sleep can lead to weight gain, immune deficiencies, stress, anxiety, risky behavior, less emotional expression, anger, confusion, depression, fatigue and higher likelihood of using prescribed and over-the-counter stimulants.
    • Sleep deprivation triggers anxiety. Poor sleep quality is related to both depressive symptoms and symptoms of anxiety (Eller et al., 2006). 

     


    Student Resources

    We know that falling asleep, staying asleep and even diagnosed insomnia are very real and pressing concerns. Sleep may be a luxury you don’t feel like you can indulge in. This week, we encourage you to try just one new thing in your journey of moving towards getting good sleep.

    Practice Healthy Sleep Hygiene

    • Create a bedtime routine and try out this week to see what happens. For example, put on your favorite pajamas, listen to your favorite calming song, brush your teeth, put away your phone to avoid the simulating blue light, journal for 10 minutes about your day, crawl into bed, and turn your lights off.
    • Try out one of these sleep hacks: 
      • Put blackout curtains on your windows 
      • Put your phone down 15 minutes before bed
      • Keep a consistent sleep schedule on weekdays and weekends
      • Exercise earlier in the day
      • Shower before bed

     

    Plan Your Day For Sleep 

    • Sometimes, simply creating a calendar on when you have class, work, homework and time with friends or family can help you get a handle on all you have to do. It can also help you plan when you can get in your 8 hours of sleep.

     

    Address the Anxiety or Racing Mind That’s Keeping You Awake

    • Name your stress and write down your stressors. We tend to avoid tense things by pretending they aren’t there. But anxiety and stress require acknowledgement. Simply writing it down and seeing it for what it is can most often reduce the anxiety we are feeling, and this also gives you a chance to talk with God more specifically about the things that are concerning you. Read more at the Student Life Blog.
    • Consider trying out the free version of Headspace or Calm – two applications designed to help focus racing minds. Consider starting with Meditation for Sleep from Headspace.
    • Check out Therapy Essentials to learn strategies of mindfulness that may help in fostering rest. It is free and no appointment is required. Therapy Essentials is located in the Biola Counseling Center seminar room on Tuesdays from 5–7 p.m., Thursdays from 4–6 p.m. and Fridays from 10 a.m.–12 p.m. or 1–3 p.m.
    • Try Drop-In Counseling to talk through your concerns and gain some tools for coping. The service is free of cost and is available in the Student Services building on Tuesdays from 1–3 p.m., Wednesdays from 10:30 a.m.–12:20 p.m. and Fridays from 10:30 a.m.–12:30 p.m. Drop-In Counseling is also available in the Mosaic Center on Thursdays from 5–7 p.m.
    • If your struggle for sleep is consistent over days or weeks, call the Student Health Center to make an appointment for an evaluation at (562) 903-4841 and get your own sleep kit.

     

    Check Out These Talks and Blogs on the Value of Sleep

    Faculty & Staff Resources

     

    Educate yourself on the value of sleep

    • Refer to the Student Resources section and practice your own healthy sleep habits. Share your best practices for time-management and sleep tips with colleagues and students alike.

     

    Adjust Canvas Due Times

    • Lifetime Wellness faculty members have set their due-times to 8 p.m.; other faculty members are experimenting with 6 p.m. or 10 p.m. For this week, set your assignment due times to no later than 10 p.m. and express the importance of sleep for emotional well-being and academic success.

     

    Participate on Social Media

    • Repost Dr. Corey’s Bedtime Story from the Biola University Instagram account each night on your department or program Instagram account.

     

    Connect to Coursework

    • Baylor faculty members offered extra credit for eight hours of sleep per night during finals week. Result: "If you statistically correct for whether a student was an A, B, C or D student before their final exam, sleeping eight hours was associated with a four-point grade boost – even prior to applying extra credit." (Goodrich, 2018)

     

    Refer to Health Center

    • If you know of a student who is struggling with sleep, send them to the Student Health Center to meet with a medical professional and get their own sleep kit.