Making time for Zzzz’s

Daylight savings has officially started and some of us are feeling our sleep affected by longer days and darker mornings.

Sleep is an essential piece of staying well, but we know college in the midst of a pandemic can make regulating sleep difficult. Now can be good time to reflect on your sleep quality and re-establish a sleep pattern and routine that works best for you.

Our ability to sleep relies on the patterns we create with our daily life. Try infusing some of the following into your routine for more quality sleep.

  • Exercise routine: A tired body usually means a tired mind. Make it a goal to move your body every single day.

  • Meditation: Even a few minutes a day can help. Try meditation right before you fall asleep.

  • Eat nutrient dense foods: Try minimizing processed foods and caffeine you are more likely to nourish your body the way it needs.

  • Drink H2O: water can help rejuvenate your cell and increase nutrient uptake

  • Create a routine of when you go to bed and wake up. Ideally this includes weekends as well. Is there a wake time you could imagine working for your weekdays and weekends? Try it out for a week and see how it goes.

Create a sleep sanctuary

Think about what your bedroom is like. Cool it down at night, try to keep it quiet, keep it dark. Maybe even use a sleep mask or blackout curtains.
Set up your bedroom space to be a place of relaxation and relief from the stress of the outside world.

  • Create a sleep-friendly environment that is dark, cool, and quiet.

  • Put schoolwork away at night

  • Plan to get in bed at a certain time- Ideally tp get 8 hours a night

  • Nap when needed - if you get out of sleep sync, a nap can help improve cognition, mood, and memory.

    • Naps should be 20-30 minutes

Healthy Haps:

Monday 3/15

Tuesday 3/16

Wednesday 3/17

Thursday 3/18

Friday 3/19

Saturday 3/20

Sunday 3/21

Health and Wellbeing Services

All regular services continue to operate this week on typical schedules.

Campus Health is open Monday - Friday 8am - 6pm and weekends from 8am - 5pm for telehealth and in-person visits. Phone support 24/7; the phone number becomes a nurse advice line after hours. Call for an appointment or advice: 919-966-2281.

CAPS offers 24/7 phone support at 919/966-3658. Initial screenings offered by phone 9am-12pm and 1pm-4pm M-F. Follow up appointments by Zoom. Group therapy during spring semester includes over 20 groups to help you connect with students like you via Zoom.

Campus Rec is open for in-person workout and climbing reservations at Rams Head and the SRC. In addition, they offer outdoor, distanced fitness classes as well as virtual classes both on-demand and live. Outdoor programs are also happening through Carolina Adventures.

Student Wellness provides virtual support, program requests, appointments and wellbeing interventions. Learn more at

Carolina Together Testing Program is open for asymptomatic testing in all 3 locations (Union, CURRENT, Rams Head Rec) with regular hours this week. Please note these sites are no longer open on Sundays to allow for maintenance and quality assurance.

Your questions: Answered

What protocol changes when I have been fully vaccinated?

The CDC considers folks fully vaccinated 2 weeks after receiving your final dose of the Covid -19 Vaccine.

  • For the Pfizer or Moderna vaccines, this is 2 weeks after your second dose in a 2 does series

  • For the Johnson & Johnson vaccines, this is 2 weeks after a single dose vaccine

According to the CDC, if it has been less than 2 weeks since your last vaccine or you still need the second dose, you are not considered fully protected. Click here for more information on the vaccine timeframes and protocol.

Guidance for Fully Vaccinated People

Fully vaccinated people can:

  • Visit with other fully vaccinated people indoors without wearing masks or physical distancing

  • Visit with unvaccinated people from a single household who are at low risk for severe COVID-19 disease indoors without wearing masks or physical distancing

  • Refrain from quarantine and testing following a known exposure if asymptomatic

For now, fully vaccinated people should continue to:

  • Continue to take precautions by wearing a well-fitted mask and physical distancing while in public, at the grocery store, and out in the community

  • Be sure to wear masks, practice physical distancing, and adhere to other prevention measures when visiting with unvaccinated people who are at increased risk for severe COVID-19 disease.

  • Avoid medium- and large-sized in-person gatherings

  • Continue to get tested if experiencing COVID-19 symptoms

  • Follow UNC’s COVID -19 Community Standards

  • Follow CDC and health department travel requirements and recommendations

*This is the CDC first iteration of the public health recommendations for fully vaccinated people, keep an eye on the guidelines as they continue to expand here.

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