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88 Cards in this Set
- Front
- Back
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Importance of Sleep
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Health reasons
Daily Function Negative moods Road Safety Decreased Productivity |
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Sleep Hygiene
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All good sleep habits
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Sleep Hygiene Examples
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7-9 hours of sleep
Sleep and Sex only Wind down routines Bed time and wake up time the same No Caffeine 4-6 hours before sleep Avoid heavy meals before bed Exercise habits No clock, phone, lights to look at If you don't fall asleep within 15 minutes, get out of bed. When you're sleepy, go back to bed. While in bed, don't dwell on not sleeping or your anxiety will increase. |
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Wind-Down Routines
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Change the clothes you are wearing before bed
Brushing your teeth Making your bed or covering it in the morning Taking a warm bath or shower before bed |
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Sleep Environments
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A dark/cold room
No lights on, this includes TV, Computer Monitors, outside light, hallway lights, LED clocks |
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How to combat sounds and light when sleeping?
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Ear plugs
Eye Masks |
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Too little & too much sleep
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increases mortality risk
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Inadequate sleep
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sleep results in the central nervous system becoming more active
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Chronic sleep deprivation
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shows low morning cortisol levels
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Chronic inadequate sleep
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produces lower level of growth hormones
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Little sleep results in
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high calorie food & food higher in carbs
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Low levels of sleep
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decreases the hormone lepton that signals fullness & increases the hormone ghrelin which prompts hunger
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Good sleep
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reduces duration of colds and strengthens benefits of the flu shot
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NREM
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non-rapid eye movement sleep(75% of night)
4 stages |
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Rem
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Rapid eye movement sleep(25% of night)
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Levels of the hormone ______ dip at bed time and increase over the night to promote alertness in morning
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cortisol
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Stage 1 - NREM
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5-10 minutes
Between being awake and falling asleep Light sleep |
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Stage 2 - NREM
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Onset of sleep
Body Temp Drops Become disengaged from surroundings Heart rate and breathing are regular Prepares for deep sleep |
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Stages 3 & 4 - NREM
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Deepest and most restorative sleep
Energy restored Blood Pressure drops Breathing becomes slow Muscles relaxed Blood supply to muscles increase Tissue growth and repair Hormones are released |
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REM occurs ____ minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night (about 10 minutes)
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90 mins
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REM
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Provides energy to brain and body
Supports daytime performance Brain is active & dreams occur Eyes dart back and forth Body becomes immobile & relax as muscles are turned off |
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Planned napping
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taking a nap before you actually get sleepy. You may use this technique when you know that you will be up later than your normal bed time or as a mechanism to ward off getting tired earlier.
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Energy napping
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When you are suddenly very tired. Can be used to combat drowsy driving or fatigue while using heavy and dangerous machinery.
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Habitual napping
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Taking a nap at the same time every day.
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Napping ___ to ____ minutes
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2 - 30
alertness and performance without leaving you feeling groggy or interfering with nighttime sleep |
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A nap can be a pleasant luxury. It can provide an easy way to get some _______ and _______
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relaxation & rejuvenation
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Naps longer than _______ can leave you with a feeling of grogginess and disorientation that can come with awakening from a _______.
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20 minutes, Deep Sleep
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Myth _______ is a sleep aid
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Alcohol
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Alcohol may calm you and speed the onset of sleep but _____ # of times you wake up in the night
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increase
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Common OTC medications used as sleep aids may contain ingredients such as...
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antihistamines and/or pain relievers
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Prescription sleep aids are _____ if used as prescribed...
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Safe
Lower risk for dependency and tolerance with the newer prescription sleep aids. |
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After taking a sleep aid
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7-8 hours of sleep is important
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Exercise can be ______ for good sleep if done ____ and not close to _____ ______
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helpful, regularly, bed time
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Avoid _____ before sleep
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strenuous exercise
up to 3 hours |
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Insomnia
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a hard time falling or staying asleep
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Sleep Apnea
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breathing interruptions during sleep
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Restless Leg Syndrome
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a tingling or a prickly sensation in the legs
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Narcolepsy
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daytime "sleep attacks"
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Hypersomnia
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Extreme sleepiness
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Parasomnia
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Abnormal things that can happen to people while they sleep. Some examples are sleep-related eating disorder, sleepwalking, night terrors, sleep paralysis, REM sleep behavior disorder, and sleep aggression
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Mobilize for Sleep
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Those affected
Students (how do we get representatives) Health & Human Services Wellness Education, Student Health Services, Counseling Center, Campus Recreation, Sleep studies People whose lives or jobs affected Faculty, staff, residence life, |
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Mobilize for Sleep II
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Business & Other Community
Business that employ students, hospitals, apartment complexes The Media Oracle Tampa Bay Times WUSF Bulls Radio |
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Sleep: ____% of USF students report sleep affecting their academic performance in the last 12 months
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32.4%
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USF resources that address sleep
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Counseling Center
Wellness Center/Wellness Education Student Health Services Sleep Studies Morsani Division of Pulmonary, Critical Care & Sleep Medicine |
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University Wide initiatives
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Residence Halls with quiet hours
Campus Recreation hours Sleep Education |
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Personal Interventions
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Sleep Logs
Promote eye masks and ear plugs Relaxation techniques- evidence based Mindfulness Training |
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Reduce the proportion of USF students who report sleep being an academic impediment in the past 12 months by
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10% within 5 years (the year 2020)
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Increase the proportion of USF students who utilize sleep-assisting services by y
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10% within 5 years (the year 2020)
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Sleep Plan - Initiative
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Work with different departments on and off campus including: residence life, wellness USF, apartment complexes and different education departments to purchase sleep assistance supplies
Sleep masks, ear plugs Relaxation devices (computer software) in the residence halls Sleep trackers on canvas (contest) All incoming students will be required to attend a sleep education seminar, put on by Wellness Education. |
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Plan - Target the ______ Level
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Intrapersonal
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How to get experience/network
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Volunteer
Talk to everyone including faculty Informational interview & Job shadowing Career Fairs & Networking events COPH Career Website COPH Undergrad FB page & advisor emails Coalitions & Professional organizations |
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On the job/at internship
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say yes - take opportunities
produce quality work even little stuff (above and beyond) Good attitude Network& Build relationships Communication skills - verbal & writing Fit in with company culture Watch: attire, phone use, punctuality, and gossip |
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Interview preparation - before
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review questions
prepare to demonstrate skills practice responses to questions review position description research: company - mission, objectives, key terms |
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Interview Prep - Day
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Eat something nourishing
Get 10 mins early Bring: 2 pens, paper, multiple copies of resume, references Turn off cell phone Be polite Ask questions to interviewers |
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Why do you want this job? (How do you answer)
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emphasize: what you provide them, knowledge, transferable skills, personal characteristics
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Describe a difficult situation you've had to deal with
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Avoid Sexual harassment, problems with cultural diversity, etc
Conflict resolution, communication, etc are good examples Remain positive Keep under 1 minute |
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After Interview
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Thank you note, Thank you email (within 10 hrs)
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Non verbal communication
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shake hand, posture, gesture, smile, maintain eye contact
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Misc. such as answers, attitude, etc
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Respond clearly, concisely, answers 1 minute
Remain positive Show enthusiasm Be honest Give specifics for an example rather than generalizations |
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Salary Negotiation
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Post pone as long as possible
Make sure employers make the first offer Push salary talk until after I've got the position Easier to negotiate knowing the company wants you on board. |
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Salary Negotiation - KNow
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jobs market value
geographic region current employee salary organizational - entry, management, exective |
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Total Compensation Package
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Benefits can equal 20-30%, bonuses, flexible schedule, education rebates, cost of living raises, parking, company car, maternity leave, stock options, vacation time, timely advancement, child care, cell phone
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A resume portrays
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Organizational skills
Communication skills attention to detail writing skills - ability to be clear, concise, and thorough |
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resume components - necessary
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identifying information
education experience computer skills |
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resume components - No
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objective, relevant courses, summary of qualifications
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resume components - Optional or if it applies
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membership/affiliations
honors/awards research publications other skills *Nothing from High school except national awards |
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What font is used for your name?
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16-20 pt bold
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Include Phone number & ____ ____
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area code
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Make sure to have correct ________
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abbreviations
ex. FL not FLA or Flord. |
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Comma after ____
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city
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Experience types
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full time, part time, internships, volunteer work
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List information in _______ order
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chronological (most recent first)
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*Always put ___ _______ first
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job position
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*A person spends approx ____ secs per resume
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6
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___ to ___ References from
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3 - 5
adviser professor employer volunteer |
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Experience bullet points
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*Biggest part of job goes first
No "responsibilities include...." in order of importance and relevance to job begin with action verb proper verb tense clear and consist no end punctuation |
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Make sure your resume is only __ pg. Except for federal resume.
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1
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______ ______ is the strictest on resumes
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Health Policy
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Skills
computer: list _____, language: must be _____ and ____, Certifications no _______ *No High School stuff |
programs, conversational and fluent, acroynms
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Customer srvs jobs must be
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smaller
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Federal Resumes use ______ with a _ to _ pg business model.
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paragraphs, 1 -2
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Margins for resume
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1"
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No more than ___ font used
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1
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Fonts allowed
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Times New Roman or Arial
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Name in ___ - ___ point font and rest of resume ___-___ point font
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16-20, 11-12
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State dates in following format....with no _____
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05/2011, 5/11, or May 2011
parentheses |
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Make sure dates are _____, the same ____ and ____
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aligned, size and shape
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No ____ or _____ _____ because of chances for discrimination
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picture or personal info
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