Learn a few fun facts about our recent student contributor.

Learn a few fun facts about our recent student contributor.

Learn a few fun facts about our recent student contributor.

Learn a few fun facts about our recent student contributor.

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Shruti R. is a second-year undergraduate at Saint Louis University in Missouri.

A neuroscience major, Shruti works as a research assistant in her school’s cognitive neuroscience lab. She’s also a clinical research associate, chemistry teaching assistant, and volunteer at the Children’s Hospital of St. Louis. 

What are your favorite hobbies?

“One of my favorite things to do is watch reality television. The worse the characters are, the better the show and the more I love it. The only condition I have to watch terrible TV is that I have to be running on the treadmill simultaneously. I also love to sing; jamming out in my car is a daily activity for my sanity, and dance workouts are kind of my best friend. (Side note: I’m horrible at both!)”

What’s something no one knows about you?

“I love to read. Literally any mystery novel written by Sara Shepard or young adult fiction (since I still technically am one, for the next year or so). Recently I’ve really gotten into historical novels and books that take place in a different time setting, whether that be during the 1920s or post-apocalyptic novels. My favorite book ever is Freedom, by Jonathan Franzen, because it’s one of the most relatable books I’ve ever read. Currently I’m working on a list of books that were recommended to read before graduating college. I’ll keep you posted on how far I get!”

2017–18 Student Advisory Board

Info & how to apply

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For now, you can explore the current issue of CampusWell here.

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Mya O. is a second-year undergraduate student at the SUNY Empire State College in New York. She’s currently pursuing her bachelor’s degree in visual arts.

What’s something no one knows about you?

“I’ve wanted to be a surgeon since I turned 13. I gave up this dream because I couldn’t see myself physically cutting and sewing up anyone. I decided to go with my second passion, as I’m a self-taught artist. I study artists like Picasso and Frida Kahlo and learn from their techniques and styles.”

How do you chill when you’re stressed?

“What helps the most is taking out my headphones and listening to my favorite genres of music (R&B, rap, pop). Nothing makes me happier! If I have the time, sometimes a quick yoga session helps too.”

2017–18 Student Advisory Board

Info & how to apply

MaryAnne A. is a fourth-year undergraduate at the University of Rochester in New York where she’s currently studying biomedical engineering.

MaryAnne also works as a peer advisor, tutor, and research assistant. For this issue, MaryAnne reviewed the app Simple Habit.

If you could travel anywhere in the world, where would you go and why?

I’d like to go to Florence, Italy, just for the art and architecture. I kind of fell in love with Florence through the imagery in Dan Brown’s Robert Langdon books, and I’m pretty sure I was an artist in a previous life. Next stop would be Vatican City. It would be so epic to celebrate mass at least once in St. Peter’s Basilica. 

What’s something quirky or unusual about yourself?

I’m a huge indie rock fan; I love Florence and the Machine and Hozier, and I have the odd habit of playing Breath of Life on blast when I’m walking outside in the snow. Also, clusters of small holes freak me out. (Trypophobia is real, people!)

Student Advisory Board

Selected students from our diverse community of readers help shape SH101 content.

2017–18 Student Advisory Board

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When you’re all revved up for the new semester, it’s easy to skip sleep in favor of diving into your new coursework. OK, it’s easy to skip sleep in favor of Insta-scrolling, Netflix-watching, nacho-eating, just about anything. If you find yourself going too far into the wee hours of the night too often, you can technically make up a few late nights by sleeping in for a few days—but you might still be racking up serious sleep debt.

“Sleep debt is an accumulation of sleep deprivation,” says Dr. Michael Breus, a clinical psychologist in California and fellow of the American Academy of Sleep Medicine. Think of your sleep like a savings account, where the minimum balance has to be roughly eight hours a night (some of us might need more or less)—for every night you don’t put that amount in your sleep account, you accumulate overall sleep debt. And trust us, that can add up fast. Sleep debt is pretty common—70 percent of college students reported that they snag less than eight hours a night, according to a 2010 study in the Journal of Adolescent Health. 

Why does it matter? Not unlike managing your bank account, accumulating sleep debt can leave you feeling depleted. Lack of sleep can mess with:

Academic performance Students who are sleep deprived struggle more academically and are at a higher risk of failing compared with those who are getting enough rest on a consistent basis, says a 2014 study in Nature and Science of Sleep. “Sleep deprivation affects cognitive function directly and quickly,” says Dr. Breus.

In studies, sleep and GPA are related, but not necessarily in the ways you’d think. Consistent sleep and wake times may have more of a grade-boosting effect than logging more hours, according to a 2014 analysis of recent research in Nature and Science of Sleep. It’s not just about how long you’re sleeping, but how consistent your sleep schedule is (or isn’t).

Mood Female college students who reported nightly sleep debts of two hours or more were significantly more likely to report depressive symptoms than those with smaller debts, a 2010 study in Psychiatry Research found. What are depressive symptoms? They include everything from changes in appetite to lack of focus to blues you just can’t shake. (And this is a serious thing: If you’re experiencing symptoms of depression, reach out to a friend, trusted professor, or a counselor on your campus or in your community. Because help is out there, and you matter.)

Body Sleep debt affects your bod in a number of ways: It increases the production of your hunger hormones (while suppressing the hormones that tell you you’re full), raises levels of your stress hormones, and even messes with your body’s ability to use sugar effectively, according to a 2010 meta-analysis of studies in Pediatric Endocrinology.

Sleep debt can snowball fast. The more sleep deprived you are, the less likely you might be to notice. So how do you know—and how do you fix it?

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How to tell if you’re in debt

The simplest way to tell if you’re racking up sleep debt is to do the math. If the average young adult needs eight hours of sleep each night and you get only six most days of the week, by the time Friday rolls around you’re 10 hours in debt.

In most cases, the ideal level of sleep needed to keep your balance in the black is individual, says Dr. Shelley Hershner, director of the Collegiate Sleep Disorder Clinic at the University of Michigan. The average person needs somewhere between seven and nine hours nightly, but “your absolute best judgment of whether you are getting enough sleep is if you can wake up at the time you’re supposed to without an alarm clock,” she says.

Here are some other signs you might be in sleep debt:

• You can’t sit through a lecture without getting drowsy or even nodding off.
• You fall asleep the second your head hits the pillow.
• You don’t wake up until the second your alarm goes off. (During a healthy night’s sleep, you should actually go through cycles of slight wakefulness.)
• You feel drowsy during downtime, like while reading or watching TV.

To figure out how much sleep you need, test your sleep limits during a break from school when you have a solid three to four weeks to sleep as much as you want, says Dr. Hershner. “For the first week or two, you’ll probably still be catching up, but by the third week, how much you’re sleeping should be a good indication of how much your body actually needs.”

How to get out of debt

Technically, you can “pay off” your sleep debt by making up those missed hours every weekend, but playing catch-up by sleeping your weekends away isn’t ideal, partially because you’ll throw off your sleep schedule for the following week. That contributes to—you guessed it—more sleep debt. The most realistic way to get out of sleep debt is by preventing it in the first place. And the beginning of the year is the best time to do that.

Here’s how:

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15 minutes earlier to bed; 15 minutes later to rise

Take one less social media break a day (Just. One.)

Be strategic about your class schedule

Learn to love the nap

Be consistent

Keep your tech at arm’s length

Use your computer after class and books before bed

Track your Zs

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Get used to hearing this one—college is expensive. You’re either feeling the effects now (oh hey, double shifts at the library and attending lots of irrelevant events for free pizza), or you’ll be feeling them later, you know, when the loans go into repayment. Either way, we could all use some help keeping our expenses low and our balances high(er). Here are some tried-and-true money-saving tips that can keep college costs in check.

1. Buying new books is a rookie move

Who knew books could be so expensive? Oh, wait—we did. But that doesn’t mean you have to buy into the idea that new is better. In most cases, new is unnecessary. Go for used or even rentals, which you can get from your library for free or online at a lower cost. And don’t count out e-books. These are often more affordable and have the added bonus of being environmentally friendly. Just make sure the e-book includes all the pieces you’ll need, such as a digital access code for supplemental online content.

Before you shell out $500 for a new bio book, check out the best sites for book deals, recommended by students like you:

• Chegg
• Campus Book Rentals
• Textbooks.com

2. Decorating your space is an interpretive art

That picturesque collection of extra-long sheets and coordinating lampshades is lying to you. You can get just as much use out of a Craigslist desk and Grandma’s throw pillows—and you might even get more friends because of it. The point here is that your ideal room or apartment décor might be better suited for your first paycheck after graduation. That doesn’t mean you can’t make your space feel like home; you just need to be a little flexible doing it.

Shop around on sites like Craigslist and OfferUp (but make sure you’re putting safety before a good deal here because this can get weird—try to meet in a neutral, public location and take a roommate, friend, or bodyguard with you). And don’t discount Facebook Marketplace or other social media groups where students can buy, sell, and trade old stuff. Your school might have one just for students looking for the futon of their dreams. Check it out.

“My first couch was threadbare and hideous, but it was free, and a neutral slipcover made it work in my apartment.”
—Emily, fourth-year undergraduate, University of Windsor, Canada

3. Stick it out for sales

If you can swing it, hold off on buying supplies—sans the essentials, of course—for the first few weeks of the semester. A lot of stores put office, desk, and room supplies on sale after the big rush, and that means you can get a lot more goods for your green. So treat yourself to that extra-plush body pillow; your patience paid off.

4. Move beyond the microwave—or learn to cook with it

Those double XL coffees from the café add up fast, and those meal plans can be expensive. We’re talking $1,000 to $3,500 per semester expensive depending on your school, according to a 2015 NBC News report. Ouch. Many schools offer a range of meal plan options, and choosing a smaller one might save you some money. You still have to eat, though, so shrinking your meal plan goes along with expanding your kitchen skills.

Before we lose you completely, this is an awesome time in your life to learn to make some basics, like pasta, tacos, roasted vegetables, and killer quiches. You don’t even need to make peace with the oven to get going here. Check out our article on five recipes you can make in a microwave to get started.

• Microwave-friendly meals
• More easy eats for your busy life

5. Where you live matters

First year on campus? You’re probably hanging out with some roommates in a res hall. But that might not be the most financially savvy option for all four years. “Depending on where you go to school, living off campus with a few roommates could be less expensive than living in a [residence hall]. At other campuses, [residence halls] are the best value,” says Amy Marty Conrad, director of the CashCourse program, part of the National Endowment for Financial Education that helps students plan how to pay for college.

Bottom line: Do your research. The default option isn’t always the most affordable option, and you owe it to yourself to figure that out. Check with your school too—some colleges require students to live on campus for a certain amount of time. And don’t forget about the live-at-home option. It may not be your fav now, but the financial freedom you’ll have after graduation could get you closer to the life you want. It’s all about those goals.

“Bulletin boards on the school campus always offer different options for housing like renting a room, needing a roommate, [and] cheaper apartments or studios.”
—Alexander, fourth-year undergraduate, College of the Desert, California

6. Your student ID is a magical, money-saving thing

Your student ID is so much more than a close-up of your face on your first day on campus. It’s essentially gold—and it can save you some too. Businesses want your business any way they can get it, and that usually means that they’ll cut you some slack in your student years. But you have to know what it gets you, and you have to be willing to ask. Some retailers might not advertise discounts, and others might only grant them to the brave few willing to ask the question. It’s worth it to do so, even if they say no.

And remember, this applies to way more than just clothes and food. Car insurance, flights back home, and an evening at the museum are all things you can save on with proof of your student status. Use it before you graduate and take a moment of silence for all the money you save. Or don’t.

What can a student discount do for you? Check out some of the deals here.

Bonus tip: Build (and stick to) a budget

While we’re here, be sure you’re sticking to your budget by having one in the first place. It’s OK if you’re new to tracking your finances; in fact, that’s the best place to start. Try a budgeting app like Mint and see where you can make adjustments. Remember, small tweaks can mean big savings. You got this.

• Budget basics that work
• Interactive modules on money stuff: FoolProof Financial Education Systems

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Dirty coffee mugs are lodged in the windowsill, clothes litter the floor, and the ice cream you were planning to dig into after class is gone—again. Either someone broke into your space or you have a roommate, am I right?

Whether your life in your shared space is smooth and easy, filled with an occasional bit of trouble, or a near-daily battle of “this is not really happening,” we could all benefit from some tips on how to make (and keep) the peace with the people we live with. If you fall into that last category, you’re not alone. About half of all first-year college students struggle with roommate issues frequently or occasionally, according to 2009 research from the Higher Education Research Institute at the University of California, Los Angeles. And that’s significant—a stressful home situation can affect you in real ways.[/vc_column_text][vc_column_text]

• How you do in class: Roommate issues are more likely to prevent you from doing your best academic work than issues with drinking or homesickness, according to the American College Health Association National College Health Assessment (Fall 2016).

• How you feel: Your connection with your roommate helps shape your mental well-being and your ability to adjust at college, according to research published in 2014 in Journal of Student Affairs Research and Practice. College students who reported frequent roommate issues had higher stress levels than those who peacefully shared their spaces, according to a 2005 study in the Journal of American College Health. There’s also data showing that poor relationship dynamics can trigger an uptick in anxiety and depression, says Dr. Amy Canevello, an assistant professor at the University of North Carolina at Charlotte and a researcher on roommate relationships.

Some of the most common complaints among roommates are things we’ve all had to deal with at some point. OK, they’re also probably things we have all done at some point, including shirking basic responsibilities (like cleaning those crusty coffee mugs), snagging snacks, and showing a lack of respect for the space and the other person in it (like that time your girlfriend moved in for three weeks). Sound familiar?

So, rather than brushing things under the (unswept) rug, how can you set things up so you both feel comfortable bringing up what’s bugging you?

Start it off the right way

Yes, there is a right way. It includes making and sticking with a plan from day one. Here’s how:

1. Get together to discuss the details

“Research in many contexts tells us that people will be more likely to abide by rules that they themselves develop,” says Dr. Linda Stamato, co-director of the Center for Negotiation and Conflict Resolution at Rutgers, The State University of New Jersey. So get together and develop them. Make sure everyone chimes in on what they want for the space and agrees on the details, including what happens when rules turn into loose suggestions. Because they will.

2. Put it on paper…or Google drive

Living on campus? Your school might require that you sign a roommate agreement. Living in an apartment off campus? Yeah, you’re not off the hook either. Don’t shrug off the details here. Be clear about your expectations from the get-go. “You may think it’s obvious to clean a dish after you use it, and someone else may not. They may think it’s normal to leave a pile of dirty clothes in the corner, and someone else may find that disgusting. We are all human, so we probably will fall short on a few things once in a while, but it’s good to know that there is a standard set by each of you [that] can keep you accountable,” says Daniella C., a third-year graduate student at Emory University in Georgia and a former resident advisor.

• Sample roommate contract
• 25 questions to ask your future roommate

3. Commit to communicate

Real talk: If you can figure out how to break down the awkward and talk about the stuff that bugs you early on, you’re setting yourself up for a roommate situation that works. Struggle with speaking up? Try jotting it down. “It could be helpful to make a list of your concerns that can be shared with a roommate,” says Dr. Michelle Jefferson, campus dean of students at Douglass Residential College at Rutgers, The State University of New Jersey. Just be sure to have a plan for dealing with the concerns in person once they’ve been brought up.

What to do when stuff goes down

You nailed down the details, made the agreement, spoke up when things were on your mind—and there’s still a problem. We’ve all been there. So now what?

First, bring it up as quickly as possible. If you don’t talk about it, your frustration will fester, and that’s a loss for everyone. Here are some ways to approach it:

Keep blame out of it

Launching into a gripe session about everything your roommate has ever done wrong means they’ll probably tune you out ASAP. You’ll do better by framing a problem as something to solve together—start off by introducing the issue using “I” statements. When you start talking solutions, use “we” rather than “you.” Feeling that everyone is responsible for improving the relationship can help all of you be more responsive, Dr. Canevello says.

Listen better

It seems so much easier than it actually is. Active listening means concentrating on and processing what someone is saying without simultaneously prepping your comeback. Take time to understand their words rather than blurting out the response that you spent the last five minutes crafting, Dr. Canevello says. And remember that most of us have good intentions. Just because your roommate is falling short on dish duty doesn’t mean they’re trying to intentionally set you off. We’re all doing the best we can, and it helps to keep that in mind when you hear them out.[/vc_column_text][vc_column_text]

Aim to understand

We overestimate our own contributions to keeping our living space clean (and peaceful) and simultaneously underestimate what our roommates do, according to behavioral economist Dr. Dan Ariely. And that can lead to some not-so-good feelings about the people you’re living with. Dr. Ariely explains that because we’re intimately familiar with the details of our own tasks (think about the smell of the moldy cheese you pulled out of the refrigerator drawer), we minimize the things that others do. And then we resent them for it. “The particulars of our own chores are clear to us, but we tend to view our partners’ labors only in terms of the outcomes. We discount their contributions because we understand them only superficially,” Dr. Ariely told the Wall Street Journal.

How can you fix it? Either change up your chores every now and then so you get acquainted with the details of their tasks or simply ask your roommates to share the gruesome details of their chores—step-by-step. Once you hear all about it, you may view them in a whole new light.

Come at it with compassion

OK, we’re not all going to love our roommates; it’s just life. But you can make a conscious choice to care about their well-being—and that can make a big difference in how you interact. “It changes how you construe problems and how you approach them,” Dr. Canevello says.

Roommates who had “compassionate goals,” or goals related to others’ well-being and happiness, were less stressed—and they gave and received greater support—than those whose goals focused on themselves, according to research published in the Journal of Personality and Social Psychology (2010).

What to do when it’s not getting better

Sometimes you just can’t solve this stuff on your own, and that’s where your RAs, counselors, staff, faculty, and others on your team come in. Reach out to them; they’re there for you, and they know how to help. Here’s what that might look like:

A third-party mediation situation

This could be an RA, a fellow student, a staff member, your dog. (Probably not that last one, though.) An unbiased third party can listen to problems and help construct resolutions. “Using mediators allows students to surface issues that they may be uncomfortable talking about directly with the person(s) with whom they are in conflict,” Stamato says.

“Roommate issues were one of the most common issues I dealt with while I was an RA,” says Samantha E., a fourth-year student at the University of North Dakota. “Almost all of my residents who ever came to me about these types of issues were able to resolve them and form a better relationship by talking it out.”[/vc_column_text][vc_column_text]

Revisit your roommate contract

Remember that? Surprise—it’s actually helpful. If yours included things such as watch Game of Thrones every night while devouring pizza, you might want to make some changes to address the stuff that keeps coming up. Talk to your RA, other staff members, or another third-party mediator about how to make it work this time around, and agree to reference it if issues come up in the future.

Know when it’s time to bow out”

Sometimes, a living situation just can’t be resolved, and you need to find new accommodations. Live on campus? Talk to your RA or resident life office about how to amicably make the switch so that everyone can live happily ever after—just not together. Live elsewhere? Read through the terms of your lease and the consequences of breaking it. You may be able to sublet your room or pay a nominal fee, both of which can be a worthy exchange for peace of mind.

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