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Alex Broshious Graduate Resident Director, ď‚— Miami University

Jonathan Lee Interim First Year Adviser, ď‚– Miami University

 Participants

will gain a cursory education on the benefits of sleep, healthy diet, and exercise.  Participants will leave with program ideas concerning sleep, healthy diet, and exercise.  Participants will understand the connection between personal health and academic success.  Participants will learn to distinguish between health facts and myths.

 Current


o Sleeping 1-2 hours less than last generation o Students don’t get enough sleep • Lack of parental guidance • Believed lack of time

 Media


o Plethora of articles/news reports/etc. o CDC calls it a “public epidemic” • (CDC, 2013)

 Lack

of sleep leads to:

o Increased tension o Irritability o Depression o Confusion o Lower life satisfaction o Difficulty in concentration o Lower academic performance • (CDC, 2013)

 College-age

students need 7-9.5 hours  43.7% “nodding off” within the last month o 5% “nodding off” while driving


sleep leads to better recollection

o REM sleep after study increased performance o Women had a higher difficulty sleeping

• Buboltz, W. C., Brown, F., & Soper, B. (2001).

Know the signs of poor sleeping habits – Insomnia, Narcolepsy, RLS, Seep apnea, etc.

Practice good “sleep hygiene” – Create a sleep schedule – Sleep in a quiet, dark, and relaxing environment. – Use bed only for sleeping – Remove all TVs, computers, etc. from the bedroom. – Avoid large meals before bedtime. - American Academy of Sleep Medicine (2007)

 Stress

relief program

o Incorporate information about sleep o Brochures featuring tips for “sleep hygiene”

 Create

time-management schedules


thought Americans don’t get enough exercise due to: -Sedentary lifestyles -Increased technology -Busy schedules -Gyms can be intimidating

Increases energy - College students reported less lethargy after beginning exercising (Puetz, Flowers, & O’Connor, 2008)

Improves ability to learn - Increases plasticity of brain’s hippocampus, where learning and memory formation occur (Chaddock et al., 2010; Mustroph et al., 2012)

ď‚˜ Maintain awareness of your BMI o Calculation tool can be found at:

ď‚˜ Add exercise to your daily life o Walk to class instead of taking the bus o Schedule at least 30 minutes 2-3 days a week o Join an intramural sport o Find a partner to maintain accountability

 Educate

students on exercise benefits  Create individualized workout plan o Undergraduate kinesiology majors

 Distribute

generic workout plans

o See sheet provided

 Check

recreational center for more info

 Legs-Squats/Deadlifts/Leg

Press/Lunges  Push-Bench Press/Chest Press/Pushups  Pull-Rows/Pull ups/Chin ups  Core-Reverse crunches/Knee Raises  Cardio-Running/Swimming/Biking/Etc. o For explanations/videos of these exercises: •

Diet issues and obesity linked to: - Sedentary lifestyles - Busy schedules - Popularity of processed and “fast foods”


Directly related to importance of sleep and exercise - Provides fuel and energy - Helps body maintain health and regulation


Improves ability to learn - High-fat diets reduce brain functioning

(Greenwood & Winocur, 2005; Heyward et al., 2012)

Nutritional Consultants ▫ Undergraduate nutrition students  Create nutrition schedule/calorie counter

Caloric Chart Examples ▫ Do you know what you’re eating? ▫ Most schools provide dining hall nutrition information

Online Resources ▫ BMI/weight calculators ▫ ▫

Alex Broshious Broshira@miamioh.e du

Jonathan Lee

• •

• •

American Academy of Sleep Medicine. (November 30, 2007). American Academy of Sleep Medicine. In Retrieved March 28th, 2013, from Buboltz, W. C., Brown, F., & Soper, B. (2001). Sleep habits and patterns of college students: a preliminary study. Journal of American college health J of ACH, 50(3), 131-135. Retrieved from Center for Disease Control. (March 14th, 2013). Centers for Disease Control and Prevention. In CDC. Retrieved March 28th, 2013, from Chaddock, L., Erickson, K.I., Prakash, R.S., Kim, J.S., Voss, M.W. Vanpatter, M., Pontifex, M.B., Raine, L.B., Konkel, A., Hillman, C.H., Cohen, N.J., & Kramer, A.F. (2010) A neuroimaging investigation of the association between aerobic fitness, hippocampal volume, and memory performance in preadolescent children. Brain Research 1358: 172-183. Greenwood, C.E., Winocur, G. (2005). High-fat diets, insulin resistance and declining cognitive function. Neurobiology of Aging 26: 42-45. Heyward, F.D., Walton, R.G., Carle, M.S., Coleman, M.A., Garvey, W.T. & Sweatt, J.D. (2012). Adult mice maintained on a high-fat diet exhibit object location memory deficits and reduced hippocampal SIRT1 gene expression. Neurobiology of Learn and Memory 98: 25-32. Mustroph, M.L., Chen, S., Desai, S.C., Cay, E.B., DeYoung, E.K., & Rhodes, J.S. (2012). Aerobic exercise is the critical variable in an enriched environment that increases hippocampal neurogenesis and water maze learning in male C57BL/6J mice. Neuroscience 219: 62-71. Puetz, T.W., Flowers, S.S., & O’Connor, P.J. (2008). A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychotherapy and Pyschosomatics 77: 167-174.

From Calorie Counting to Counting Sheep  
From Calorie Counting to Counting Sheep  

A presentation given at OCPA and ACPA in 2014 by R. Alexander Broshious and Jonathan Lee. Masters students in Oxord, Ohio