Let's Thrive Initiatives | University of Minnesota Morris

Let's Thrive Initiatives | University of Minnesota Morris
Let's Thrive Initiatives
On this page:
Nature and Plants
Sleep
Winter Wellbeing
Nature and Plants
Conservatory Partnerships
Morris Let’s Thrive at its core, highlights the connections between well-being and nature. In Spring, 2021 Morris Let’s Thrive started a formal partnership with the conservatory on campus to bring students, faculty and staff meaningful wellbeing opportunities surrounded by nature in the middle of a Minnesota Winter and below zero temperatures. The Conservatory and being around living plants allows for special focus on mindfulness, meditation and more to come.
Programs
New programs will be announced on social media and via e-mail. Previous offerings have included Meditation with Plants.
Supported Research
Bring the outdoors in! Not only will you amplify your aesthetic in your residence hall room, off campus house or apartment, but there are true benefits to having plants in your space. A 2015 study found that active interaction with indoor plants can have positive effects on human stress response mediated by cardiovascular activities and that indoor plants have positive physiological effects on the autonomic nervous system by suppressing sympathetic activity, which often increases when a subject is exposed to a stressor (J Physiol Anthropol. 2015; 34(1): 21.Published online 2015 Apr 28. doi: 10.1186/s40101-015-0060-8).
“Population studies have pointed to a positive impact of green spaces, with a cumulative association between access to and quality of green spaces and lower scores on measures of psychological distress (Pope et al,
2015
), the major determinants being accessibility of the green space, having sufficient green spaces in the neighborhood and their use for relaxation and for recreation. Similarly, van den Berg et al (
2016
) have shown a positive association between time in green spaces and better scores on mental health and vitality scales. There is additional evidence suggesting that several therapeutic goals, such as interaction levels and self-esteem, can be achieved by gardening activities (Rappe et al,
2008
). These may have a positive role in the longer-term management of mental health, with ‘green’ interventions increasingly recognised in the promotion of well-being (Webber et al,
2015
).”
BJPsych Int.
2017 Nov; 14(4): 87–89. Published online 2017 Nov 1.)
Bring the Outdoors in!
Here are some great plants to start with to bring plants and their benefits into your own space.
Bring the Outdoors In Aloe Vera Plant
indirect sunlight
infrequent watering
Bring the Outdoors In Jade Plant
full sun
frequent watering
Bring the Outdoors In Spider Plant
indirect sunlight
infrequent watering
Bring the Outdoors In Snake Plant
indirect sunlight
water every 2-8 weeks
Sleep
What happens to students who don’t sleep enough?
Recent studies have shown that adequate sleep is essential to feeling awake and alert, maintaining good health and working at peak performance. After two weeks of sleeping six hours or less a night, students feel as bad and perform as poorly as someone who has gone without sleep for 48 hours. New research also highlights the importance of sleep in learning and memory. Students getting adequate amounts of sleep performed better on memory and motor tasks than did students deprived of sleep.
(Lawrence Epstein, MD; medical director of Sleep Health Centers; Brighton, MA; American Academy of Sleep; Medicine, 2017)
This chart shows data from the 2018 College Student Health Survey about Morris students’ ability to manage stress correlated with days of adequate sleep.
Did you know?
The National Sleep Foundation recommends getting seven to nine hours of sleep each night, but only 6.3% of University of Minnesota Morris students report accomplishing that on a regular basis.
Morris Let's Thrive is working to change that by providing sleep education and campus initiatives that help create an environment and resources for effective sleep habits for students.
Expand all
Unpack your busy mind before bed! Here's how:
Journaling
Before bed, write down what you have on your mind in that moment; this may include creative ideas, worries, upcoming events, responsibilities, stressors, and to-do lists. Be as specific as you can with your to-do lists, including the responsibilities and deadlines on your list, and when you will accomplish them (dates/times!). You may even want to write down your plan for accomplishing your to-do in a daily planner, so that you have the assurance that the information is collected in a place where you will be reminded of your timeline. Also, write down what you've already accomplished from the to-do list on that day.
Meditation and Breath-work
Meditation and breath-work are evidenced-based techniques for eliciting the relaxation response. These experiences can help the mind and body relax before bed.
Try this meditation!
Mindful.org
Mindful.org
provides "5 ways to wind down and fall asleep" if you'd like to learn more!
Try a Sleep Kit
Morris Let’s Thrive has Sleep Kits available! The kits include:
Eye mask
Ear plugs
Tea
"10 tips for getting better sleep"
Sleep Module
There's also information on the online
Learn to Live program
that includes a sleep module.
10 Tips For Getting Better Sleep
Stick to a sleep schedule (consistent bedtime and wake time) that allows you to get seven to nine hours each night.
Practice a relaxing bedtime ritual. Try reading a book or meditation.
Exercise daily, but preferably not right before bedtime.
Avoid screen time a couple hours before bed. Blue light emitted by devices can delay the release of melatonin, and therefore delay sleep.
Avoid alcohol, cigarettes, large meals, and caffeine in the evening, especially a couple hours before bedtime.
Keep your room cool and dark.
Take a hot bath or shower before bed.
Write down what is bothering you before bedtime.
Design a comfortable sleep environment.
Work out sleep schedules with your roommate.
Bonus tip:
If you have insomnia, or difficulty sleeping on a regular basis, talk with a counselor at Student Counseling or physician at Health Services
To help establish a sleep schedule, try a
Sleep Focus schedule on iPhone
or
Google Clock on Android
To avoid screen time sleep delay, try
Nightshift on iPhone
or
Night Mode on Android
Designated Nap Zone Project
Nap Zone Guidelines
We are lucky to have spaces on campus where students can take a short rest. Please adhere to the following:
Respect the space. Keep it neat and tidy, and leave it the way you found it.
If there is a meeting or other event scheduled, please give them priority.
No canoodling. Nap Zones are meant to be individual nap areas.
Keep your nap on the shorter side. From Sleep.org: The key to waking up refreshed from a nap is all about timing. Just 20 minutes is all you need to get the benefits of napping, such as improved alertness, enhanced performance, and a better mood. Naps of that length keep you in the lightest stage of non-REM sleep, making it easier for you to get up and go after your snooze session. Be sure to set an alarm so you don’t snooze for too long and wake up all groggy.
Check out the
Morris Let's Thrive website
for great information on sleep!
Designated Nap Zones on campus:
Humanities 6A
Briggs Library 4th Floor
Louie's Lower Level
Cow Palace Lounge, Imholte Hall
Humanities Fine Arts Entrance
More Information and Resources
We know the National Sleep Foundation recommends seven to nine hours of sleep each night. We know scientific studies demonstrate just how important that amount of sleep is for health and wellbeing, including academic performance. But what happens when we sleep? Scientists are still working to elucidate all of the complexities of sleep, but research does suggest the following health factors are impacted by sleep:
Hormone regulation, including the regulation of hormones involved in the stress response, appetite and growth.
Tissue repair and recovery of body systems (including the immune system and the cardiovascular system).
Memory consolidation - sleep after learning is important to create lasting memories (synaptic connections supporting the memory are strengthened).
Learning - sleep is also important prior to learning, and according to neuroimaging research, results in greater activity in the hippocampus that theoretically allows it to more effectively receive and hold new memories (see MPR story below).
Cellular waste is removed from the brain at a high rate during sleep. Build up of waste products can create a toxic environment for neurons. One of these waste products is beta amyloid, which is associated with Alzheimer's Disease.
Mental health and emotion regulation.
Creativity and problem-solving.
Physical performance and reaction time.
Negative outcomes of inadequate sleep include:
Weight gain
Diabetes
Cardiovascular disease
Depression
Dementia and Alzheimer' Disease
Reduced immune function
As tempting as it may be to stay up and cram for a test and do some late night homework, be sure to prioritize sleep!
Student Counseling
320-589-6060
) and
Health Service
218-726-8155
Minnesota Public Radio (MPR) story:
A neuroscientist explains the power of sleep
(audio, 55 minutes, highly recommended!)
National Sleep Foundation
The Mayo Clinic
The American Academy of Sleep Medicine
Winter Wellbeing Opportunities
Although some of the school year is during fall and spring when the temperatures are warmer, and you can explore the prairie at your will, much of our academic year is in the winter months. The winter can feel long, and it’s easy to stay inside and miss out on winter wellbeing opportunities. In winter of 2020–21, Morris Let’s Thrive launched some wonderful winter wellbeing opportunities and tips.
Snowshoeing
Morris Let’s Thrive partners with the Regional Fitness Center to rent snowshoes for free to all UMN Morris students!
Snowshoeing is a type of outdoor hiking or walking that distributes your weight more evenly and allows you to stay up on top of the snow, rather than sink in, allowing you to explore parts of the winter outdoor scenery that would otherwise be difficult. You use your own boots, and the only equipment needed is snowshoes. Morris Let’s Thrive partners with the Regional Fitness Center to rent snowshoes for free to all UMN Morris students. Hiking poles are included. There are seven pairs for rent, so you can head out with friends, floor mates, roommates, or anyone else you might enjoy exploring the prairie with. There are also snowshoeing trails within an hour drive of Morris if you want to check out groomed trails. Otherwise, take them around campus or the Morris community, and see what you find!
Snowshoe Rentals
Contact Monique or Clare at the RFC for rentals:
320-589-6485
UMN Morris Students: Free
RFC members: $7/day
Non-RFC members $10/day
Some options of state parks to visit with snowshoeing trails
Sibley State Park
Glacial Lakes State Park
Lake Carlos State Park
Morris Let’s Thrive Winter Tips
Check out these winter wellbeing tips. Beat the winter blues with these tips from Morris Let's Thrive.
Stay hydrated. If cold beverages don't feel right for you in the cold, make sure you have other ways to hydrate your body.
Make sure you have proper clothing and gear. Check out the local thrift stores for inexpensive finds. Think layers and snow gear: base layer, hats, gloves, jackets, and snow pants.
Get good sleep! Sleep is great ALL times of the year of course, but make sure to stick with a consistent sleep routine throughout the winter months as well.
Create a Hygge Environment to embrace winter!
Hygge is the Danish sensation of getting cozy
Defined as "a quality of coziness and comfortable conviviality that engenders a feeling of contentment or wellbeing.
pronounced "hoo-guh"
cozy blankets, pillows, furniture, and soft rugs lots of soft lighting
books, mugs, botanicals, and fresh herbs
warm drinks
Winter Wellbeing
It's common to feel a little blue during the winter months. If you feel down for an extended period of time and can't find motivation to do activities you normally enjoy, seek help.
Get Outdoors-Even in the Snow and Cold
Find a way to still enjoy the outdoors. Go snowshoeing, downhill or cross country skiing, a walk when the weather allows or even just a breath of fresh air.
Plan for connection! It's easy to hunker down and avoid going out and engaging with friends, family, and peers when it's cold and snowy. Make plans to connect with others and hold yourself accountable to getting out and making connections.
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