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Sleep Week 2023

Creating Rhythms of Rest

Cost and Admission

This event is free to attend.


“Let my soul be at rest again, for the Lord has been good to me.” Psalm 116:7

Do you often feel burned out from your busy schedule? Do you find yourself saying, “Once I get through this (assignment/week/semester), I’ll have time to relax or get more rest”? We often tell ourselves that story, thinking the “promised land” is in sight. However, that mentality might not be sustainable for a long-term, healthy lifestyle. There will always be a new task to accomplish and another deadline. Instead, be challenged to shift your approach! Examine your current habits, consider your routines, and think about how you can start to create new rhythms in order to find more rest.

Copious amounts of research have shown that college students don’t get the 8-9 hours of sleep every night recommended by medical professionals. Despite all that college students have to do, sleep is often seen as a suggestion rather than a necessity. College culture has shifted to the mentality that a lack of sleep is considered “cool” or a “badge of honor,” often with negative consequences. Without sleep, students supply of energy is depleted which can affect their academics, mood, time management and physical health.

Our hope for Sleep Week: Creating Rhythms of Rest is that you recognize your need for rest and discern what slowing down looks like for you. Rest might look like taking a break from your phone for an afternoon or setting aside time earlier in the day to work on assignments to ensure you get a good night’s sleep. This week we want to help you create healthy habits of rest around the rhythms and routines in your life through fun events and educational programming.

Sleep Week: Creating Rhythms of Rest is sponsored by the Student Health and Wellness Collaborative, a cross-campus group representing multiple Biola programs and services who are dedicated to positively impacting students well-being at Biola.


Contact Melanie Maddox at:


Date Time Event Location
Monday, February 13 10:15–10:45 a.m. Grab Some Oatmeal to Go After Chapel
Learn more about what events will be happening for Sleep Week and receive a packet of oatmeal on your way out of chapel. Oatmeal is a nutrient dense breakfast and a healthy option to start out your morning.
Sutherland Auditorium
Tuesday, February 14 8 a.m.–4 p.m. Quiet Room Student Services Building
(Across from Chase Gym)

12–1 p.m.
University Rest and Reset Stretching Class
Bring your own blanket or yoga mat to Sycamore Lawn and go through guided stretching exercises with a fitness instructor. Take this opportunity to allow your body to decompress and enjoy the fresh air. Staff and faculty are welcome to join too!
Sycamore Lawn
Wednesday, February 15 All Day PAJAMA DAY — Wear your comfy pajamas!
9:30–10:45 a.m. Chapel with speaker Dr. Danielle Walker
Associate Professor of Public Health
Sutherland Auditorium
12–3 p.m. Sleep Fair
Come to Metzger Lawn to make your own sleep kit, enjoy food, and participate in other sleep week activities.
Metzger Lawn
9:10–10:10 p.m. AfterDark Chapel with Speaker JP Foster 
Talbot School of Theology
Sutherland Auditorium
Thursday, February 16 7–9:30 p.m. Movie Night: “Inside Out”
Bring a blanket to watch the movie, “Inside Out” in Andrews Banquet Room and enjoy popcorn. Watch the trailer for "Inside Out".
Andrews Banquet Room


All Week Long with Sleep Week: Creating Rhythms of Rest

  • Review the student resources tab
  • Pick up a Sleep Week bookmark at the library
  • Get a Sleep Week sticker at events or located in various buildings on campus
  • Listen to the Biola Sleep Week Playlist, a Lo-fi playlist of Black and African American artists in celebration of Black History Month

Student Resources

Need ideas for rest this week? Check out these resources selected to encourage intentionality in creating rhythms of rest. Follow @biolapeerwellness or @biolauniversity on Instagram to engage more with Sleep Week.


Start creating rhythms of rest

For your body

  • Aim to get 7-9 hours of sleep every night.
  • Make a morning routine to help start your day.
  • Make a night time routine to help unwind before bed.
  • Try to wake up and go to sleep around the same time every day (even on the weekends).
  • Try to avoid taking naps after 3 p.m.
  • Try to avoid drinking caffeine later in the day.
  • Make your bed and use your bed just for sleeping and not doing homework.
  • Pause and take three deep breaths when you feel overwhelmed.
  • Exercise during the day to get better rest at night.
  • Take a shower before going to bed to help you relax.

For your mind

  • Take a break from your phone. Set it aside 15 minutes before trying to fall asleep.
  • Read a book just for fun.
  • Journal about your day.
  • Keep a sleep diary and track the hours you are asleep and how you feel.
  • Make a to-do list for the following day to release it from your mind before trying to sleep.
  • Write down your anxieties. Cross out the worries that are not in your control and then make an action plan for the ones that are in your control.
  • Refrain from multitasking and try focusing on one thing at a time.

For your soul

  • Spend a few minutes praying.
  • Meditate on God’s Word.
  • Find a quiet place and sit in silence.
  • Take a walk in nature.
  • Write a gratitude list.
  • Listen to worship music.


Check Out These Talks and Blogs on the Value of Rest and Sleep

Supporting Students

Start class with a check-in question

  • What are you doing to “rest” this week?
  • What Sleep Week strategy can you try to improve your sleep?
  • How do you feel when you get 8 hours of sleep versus 5 or 6?


Encourage participation

  • Consider overriding Canvas’ default due time of midnight by scheduling homework assignments to be due by 10 p.m. (or earlier).
  • Participate in a Sleep Week event or check out the ways departments around campus are sharing about creating rhythms of rest.
  • Learn from this week’s chapels on God’s gift of rest (Wednesday morning and at AfterDark).


Point Students to resources on rest

  • Share the Sleep Week 2023: Creating Rhythms of Rest Student Resources page with your classes (
  • Offer Biola’s Well-being Toolbox, which was developed by students, for students, with practical tips and tricks on caring for one’s own well-being, including developing healthy sleep habits.


Consider the ways you can also create rhythms of rest

  • Leave your work at work. Try to avoid checking emails at home.
  • Try to avoid screen time at least 15 minutes before bed.
  • Try pausing throughout your day and think of the things you are grateful for.
  • Take deep breaths throughout your day.
  • Stretch your body. 
  • Go for a walk and observe your surroundings.
  • Stand outside and enjoy the sun.
  • Read your favorite Bible verse.
  • Take your lunch break and avoid working during that time. 
  • Go to the chapels and enjoy prayer time.
  • Listen to worship music.
  • Do something restorative during your weekend.