Sleep Time

By: Caitlin Funk, Senior Advisor in Fairview Crescent

Mental wellness starts with you – your decisions, your promises. A good place to start improving your mental wellness is to make sure you get a good night sleep. You might think that there just aren’t enough hours in the day for that to happen. Without a good night’s rest, you run the risk of performing poorly on exams, feeling anxious or sad or worried, and lowering your immune response which leaves you prone to illness. On the other hand, getting enough quality sleep will improve your ability to remember and retain new information. Sleeping the whole night improves your ability to learn; reason enough for students to prioritize quality sleep! Nearly 30% of UBC undergraduates have reported that sleep difficulties interfered with their academic performance in a previous year. Its time to change that statistic: getting enough sleep is good for your brain! If you are having trouble sleeping because you can’t fit everything in, try checking how you manage your time.

You might want to:

• track (and re-evaluate) how you are actually spending your time
• look carefully at your term and weekly schedules, to see where there are lulls and crunches
• start studying strategically. (For help, check out the online resources from UBC Learning Commons.)

If you’re having trouble getting to sleep, reflect, and see what you can do, such as:

•  avoid caffeine, alcohol, and smoking
• do not exercise within two hours of bedtime
• stick to the same bedtime routine every night.

      Final exams are at our door steps, and the number one thing on many residents’ minds is “Where can I find a good location to study?” The libraries are packed with people. There’s constant chatter in the residential commons areas. Distractions are constantly by your side. In this article, I am going to present a few lesser known areas that I’ve found to be really great for focusing on studies during the exam period. They are close to the residence, but far enough so that you don’t run into too many distractions.

      My personal favorite is SWING. Located just up the hill from Marine Drive, it offers multiple levels of free, open classrooms where you can study individually or with a group of friends. There are lots of spaces. The area is well maintained, well lit, well equipped with study tools such as white boards and presentation screens. The best part is that it is open 24hours a day, and 7 days a week. You don’t want to miss out on this building.

       Closer to home would be the Forestry Sciences Centre. While the computer labs are restricted, the commons area offers a quiet, elegant study space. There is a Tim Horton’s right in the building if you need a quick cup of coffee. In addition, there are also classroom spaces right on the first floor if the commons area is filled (it is a fairly busy place). Interesting, not many people use the classrooms. There are chalk boards in the rooms for drawing diagrams. As expected of an environmentally friendly faculty, the lights in the classrooms are automatic. Lights switch off after 15 minutes if no motions are detected. The only down side is that this building only opens during week days until about 7pm, not weekends.

      MacMillan Building sports a more down to earth feel. It is the Land and Foods Systems building, and it is located right across from Forestry. There are many classrooms available for use on the second floor, and the third floor has a large study centre space. There are tutors available for 1^st and 2^nd year science courses in the area on weekdays. MacMillan opens 24hours on week days. It is not very well known, but it certainly is a great space to get work done.

      These are just a few examples of alternative spaces which can be utilized for study purposes when classes are not in session. Next time you walk around buildings related to your faculty, take note of what resources are available and what spaces are free to use. You will find your very own top study spots.

Zhihao (James) Xu

It is that time of the year again: it is the time of spending 24 hours a day studying for your back-to-back exams. You’ve made it so far and it’s just the last little effort before you can be set free for the winter break. Focusing so much on studying, we tend to let good nutrition slide down our priority list. So here are some tips for nourishing your body and boosting your energy to make it through the exams.

Choose brain enhancing over brain blocking foods!

Protein-rich foods lead to longer energy and mental awareness. These foods will keep your energy up during your long exams! Some examples include eggs, fish and nuts.

Stay away from foods that are high in refined sugar or white flour, such as chocolate, candies, white bread and pasta, cookies, and muffins. Instead choose mostly whole grain-based carbohydrates, as the high fibre content in these carbohydrates help keep you full longer. Some whole grains include whole wheat, brown rice and quinoa.

Prepare these quick snacks/meals to pack with you:

• Fruits and vegetables: apples, bananas, oranges are easy to grab and go. They’re rich in vitamin C, potassium, fiber and B vitamins.
• Enjoy your vegetables with your favorite dip or, even better, have them with hummus for added protein. You can also have apples with peanut butter; it tastes great and gives you energy to carry on studying.
• Head to the grocery store in the bulk section and select your favorite nuts like almonds, walnuts, and cashews. Add some dried fruits like cranberries, raisins and apricots. They’re great to munch on while studying.
• Grab some granola and add them to your yogurt. They have lots of protein and are energy boosting.

Boost your brain with water and reduce caffeine consumption:

Drink enough water before and during your exam. Your body consists of 60% water, so by drinking water, you will replenish your body fluids, which will give you more energy. Add lime, lemon or cucumber wedges to your water for some enhanced flavor.

So what about coffee? After studying all day, it’s easy to over-consume caffeine to keep yourself awake! The effect of caffeine varies from person to person. Caffeine could have positive effects, such as increased concentration and alertness. However, in some individuals caffeine can cause disturbance of sleep, headaches, and nervousness. High caffeine intake has been shown to be associated with slight decline in calcium balance.

Finally, get enough sleep! It’s easy to get into the habit of studying late and cramming all night. Having a good sleep the night before the exam gives you enough energy to carry on with your exam. To be functional during exams, you need both healthy nutrition and adequate sleep!

Take those tips with you and start packing your day-long snacks and meals and start studying to ace those exams!

Ghazal Haghnegahdar

3^rd Year Dietetics

We all have those teachers that we just can’t stand to listen to and those classes we dread sitting in for hours… The ones that make us want to skip class, change our major, or even give up on school altogether. Well have no fear; there is an education revolution coming! My discovery this past week was a wonderful thing that I am sure will change the world: online teaching from some of the top schools and professors in the world. There are a couple of sites that I have discovered that are offering lectures and practice to students all around the world in a variety of subjects, and the best part… it’s completely FREE!

The first site, and my personal favourite, is Coursera. This site offers classes taught by professors from schools all over North America (including our very own UBC!) and has lectures in a wide variety of subjects, from computer science to sustainability.  You can sign up for a course which takes place over a few months. You will be able to learn at your own pace from some of the greatest professors in the world, test your knowledge, and reinforce what you have learned through interactive activities.  I highly recommend checking out this site if you are looking to expand your knowledge or improve your skills in a class you may currently be taking. The website for Coursea is: https://www.coursera.org/

The second site is Khan Academy. This site is not as interactive as Coursera, but still offers online lectures in a variety of subjects. I recommend this site if you are looking for help in a subject you are already taking as I found it more useful for explaining a topic I had already heard about rather than teaching me something completely new.  You listen to a professor and see drawings and diagrams on the screen as he/she is talking. The website for Khan Academy is: http://www.khanacademy.org/

I highly recommend browsing through these sites and trying them out! These sites are fantastic resources to enhance your learning, and remember… knowledge is power!

Are you an international student interested in living and working in Canada permanently after graduation? Government officers from the BC Provincial Nominee Program (BC PNP) and Citizenship and Immigration Canada (CIC) will give a presentation about how to apply for Canadian permanent residency through BC PNP, Canadian Experience Class (CEC) and new PhD stream. They will speak and answer questions about most updated government regulations and application procedures. It is recommended that you should get basic information about BC PNP (http://www.welcomebc.ca/wbc/immigration/come/work/about/index.page), CEC and PhD Steam (http://www.cic.gc.ca/english/immigrate/index.asp) before attending the info session.

This session will provide you with the information required in planning and building your career in Canada, and will prepare you for Launch Your Career in Canada, an event held in early 2013 that provides an opportunity to connect with employers and UBC international alumni, learn more about the Canadian job market, and get tips on finding a great job in Canada.

Date and Time:  Tuesday, November 13^th from 2:00 to 4:00 pm.

Location: Woodward (Instructional Resources Centre-IRC),Room 2, 2194 Health Sciences Mall, http://www.maps.ubc.ca/PROD/index_detail.php?show=y,n,n,n,n,y&bldg2Search=n&locat1=475

Online Registration at https://secure.students.ubc.ca/workshops/international.cfm#2344

Hey UBC, there are so many ways to get fit for free this Fall!

1. Walk and jog: It’s the easiest thing do, and those minutes add up. You can get 30 minutes in just walking from Fairview to and from class. We’re also surrounded by trails so take advantage, the trees provide some cover from rain too. The UBC Rashpal Dhillon Track and Field Oval is a great running track (corner of Wesbrook Mall and 16^th Ave.). Refer to bottom for cold running tips.

1. Commonsblock gym: It’s free and it’s open 24/7. There are a few bikes, ellipticals, cross trainers, mats, and floor space. It will get crowded during peak hours, so you’ll need to do some creative time management.

1. Skate at the Thunderbird Arena: The rink is right down the street! Free entry for UBC students, skate rentals are extra. Call 604-822-6121 or visit for their website for public skating times: http://www.thunderbirdarena.ubc.ca/public-sessions/public-skating.php

1. Drop-in Sports at UBC REC: Stop by REC to play soccer, volleyball, badminton, basketball, table tennis, etc., all the equipment is free for use as well as access to showers. Drop-in schedule: http://rec.ubc.ca/dropin.cfm.

1. Swim at the UBC Aquatic Centre: All facilities are free for UBC students. There’s also a gym downstairs, plus a hot tub and sauna/steam. If you get bored take a dive off the 5m. You can also do water running, it’s like treading water but at a higher intensity. Check out the pool schedule online: http://www.aquatics.ubc.ca/

1. UBC Yoga Club: This club provides cheap yoga to students ($2 a class), check them out: http://ubcyogaclub.com/.

Cold running tips:

• Warm up and cool down: Especially important for cold weather exercise to prevent injury. Aim to warm up indoors, take 10-15 minutes before and after your workout to do some dynamic stretches.

• What to wear: Dress dry not only warm. That means no cotton, but instead synthetic fibers like polyester, nylon, and polypropylene. You could start with a base layer of synthetics, then a water resistant outer shell, add a fleecy middle layer if needed. Wear tight clothes, the compression helps to improve insulation and circulation so your muscles recover faster. Your extremities (hands, ear, toes) are the first to get cold so wear gloves, socks, and you can wrap duct tape around shoes as a shoe cover. Don’t forget to wear a hat.

Remember to choose activities you enjoy, invite friends, plan out your exercise and make it fun. Cheers to getting fit, healthy, and happy everyone.

1: Procrastinate guilt-free
We all do it. And at this point you’re probably already procrastinating by reading this article. Sometimes you have to accept that you’re not perfect, and then find ways to make the best of your habits.

2: Procrastinate 110%

Ever procrastinate during some important assignment – and all you can talk or think about is the stuff you’re not doing?
Just do it. Put in 110% of yourself into whatever it is you are doing, whether you’re watching TV, browsing the web or out hanging with your friends. Do it and enjoy it to its utmost potential, and then get back to your important stuff.

3: Decide to procrastinate

Avoid procrastination sneaking up on you. Ever find that you’re doing something other than what you should be?  Instead decide to consciously to not work on your task. As opposed to fighting it, confirm to yourself, “I will now procrastinate”. This way you’re in command and know when to stop.

4: Ask yourself –why do you procrastinate?

There can be many good reasons to procrastinate:

·        Procrastination refuels and gives you new energy

·        There’s something else you should be doing instead and “procrastinating” gets it done

When you discover yourself procrastinating, ask yourself why. Don’t just accept the traditional answer: “I’m lazy.”

5: Take responsibility for procrastinating

When you decide to procrastinate, remember to update your deadlines and commitments. Let group members know, that your project will not be finished on time and give them a new deadline.

Procrastinate now. I dare you!

Procrastination is not the root of all evil. It can be beneficial and a way to have more fun with what you’re working on, if you do it like a pro.

-Cathy Sze, Residence Advisor

One thing at a time

Tom Denton, Fairview RA

Its midterm season and you just got a paper back. It didn’t go as well as you expected. ‘I need to get better marks’, you think. ‘I just need to spend more time on this class’. Then you remember that you have an assignment due soon. You consider the assignment and don’t understand where to start. Then you think of the quiz you have in a couple days. Where am I going to find time to learn it all? What about your involvement in the club. Your team is counting on you to do your part. Where will you find time for that extracurricular? Your stomach growls. You think of what you are going to eat, and you don’t know what to buy. You want to be healthy but there is no food in the fridge. You decide to go out and get take out instead. Take out is more expensive; I can’t afford to eat this all the time. I’m going to need a good job to afford eating like this you think. You remember the mark you just got back. How am I going to get a good job if I get marks like these in my courses?

You’ve now gone full circle. You’ve been sitting there thinking for half an hour and nothing has changed about your situation for the better. You are just more stressed out and tired than you were in the beginning.

Worry is like a hamster on a wheel, it gives it something to do but it gets you nowhere.

The only way to do things is one at a time. Stop take a deep breathe.

Tasks often seem daunting when you contemplate them. When you look into the future you never know how it will turn out.

“I am an old man and I have known a great many troubles, but most of them never happened” –  Mark Twain

Planning is important but try not to get carried away. Things change. Just start where you are in the present. Talk to someone if you need to. Take one step at a time and try to be aware only of that step while you are taking it.

It is not easy but it is not meant to be. Take a deep breath. Think you can do it? Don’t think too hard. Just do it.

Links

http://www.dailymail.co.uk/health/article-97853/What-worrying-does-health.html

http://www.pickthebrain.com/blog/stop-worrying/