Wellness Action Team for Captain's Health

Physical Wellness

According to the World Health Organization, health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Mental health is defined as a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.

Looking for some educational outreach to your class, club or organization? Are you considering exploring or changing your alcohol or other drug use? Concerned about a friend’s use? Are you in recovery, and wondering what support is available?

If you are interested in having someone from the Office of Counseling Services (OCS) present to your group or would like to meet with a staff member to consult with them on a programming idea, please contact us at (757) 594–7047.

If requesting a presentation or attendance to a program/ event, it is best if you contact us at least two weeks prior to the scheduled event. If OCS staff is unavailable to present or attend, a staff member will work with you to develop the idea further or provide suggestions, so you may move forward with your program/ event.

Ensuring you get a good night’s sleep is critical to get the restorative rest your body needs.

  • Stick to the same sleeping times, even on weekends. One of the best ways to sleep thoroughly is to have a set bedtime ritual and to stick to it.
  • Set your bedtime and wake-up time according to sleep cycles, so that you are not waking up mid-cycle (and feeling groggy). To figure out when to go to sleep, go to www.sleepyti.me and enter your desired wake-up time. The site will count back so that if you go to bed at one of the dark green times, you will get the healthful 5–6 sleep cycles in each night.
  • Hibernate in a cave. Most people sleep best in a dark, cool, quiet place. You can place Vegas-style blackout curtains behind your fancy window treatments or in your residence hall. If you can’t control the noise, a white noise generator can also help.
  • Buy a new pillow … often. If you fold your pillow in half, and it doesn’t snap back, throw it away. If the pillow is becoming lumpy, throw it out. Do you have to plump up or hit your pillow into shape? Again, get rid of it. The money you invest in new sheets, blankets, pillows or mattress topper is well worth the benefits.
  • Nap wisely. Some of the best hours to nap are between 1–3 p.m., and naps should be kept short, to keep you from feeling groggy or ruining your sleep. Because your time in bed should be spent sleeping through the night, use a comfortable chair for your naps or for any time that you are not going to sleep for the whole night.
  • Avoid things that keep you awake at night. Caffeine after 4 p.m. can keep many people up. Cardiovascular exercise can excite the body and delay sleep, as can some spicy foods or that high fiber meal that is hard to digest.

When we consider the dangers of sleep deprivation (reduced immune levels, poor responses to stress, increased levels of anxiety, cognitive impairments, greater levels of depression, higher risks of heart disease, diabetes and hypertension), the role of sleep as a step toward great health and flourishing becomes even more apparent.

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