UW-Oshkosh HEALTH & WELLNESS NEWSLETTER

NOVEMBER 2025

Sleep Smarter, Stress Less: Tips for Better Rest This Semester

As classes ramp up and daylight-saving time (DST) approaches, many students find it harder to get quality sleep. According to the 2024 National College Health Assessment, 38.4% of UWO students sleep less than 7 hours per night—well below the recommended amount for optimal health and focus.

The upcoming time change can make things even trickier by disrupting your circadian rhythm—the internal clock that tells your body when to sleep and wake up. To help you adjust and rest easier, try these sleep hygiene tips:

Create a sleep-friendly space
Keep your bedroom dark, quiet, clean, and cool (around 65–68°F). A comfortable environment helps your body recognize it’s time to rest.

Stick to a consistent schedule
Go to bed and wake up at the same time every day—even on weekends—to train your body’s natural sleep rhythm.

Keep your bed for sleep only
Avoid studying, eating, or scrolling in bed. When your brain associates your bed solely with rest, it’s easier to fall asleep.

Power down early
Try to unplug from phones and devices 1–2 hours before bed. Instead, wind down with a book, journal, or some gentle stretching.

Prep for the time change
Before DST begins, shift your bedtime and wake-up time by 15 minutes each day. This gradual adjustment can help minimize the grogginess that often follows the clock change.

Stay active
Regular exercise—especially earlier in the day—can help you sleep more deeply and wake up feeling more refreshed.

Get your morning light
Soak up some natural sunlight soon after waking. Morning light exposure helps reset your internal clock, making it easier to adjust to the new time.

Small changes can make a big difference. Start building healthy sleep habits now, and your well-rested future self will thank you!

Move Your Way Through Winter

Stay active, warm, and motivated—even when it’s freezing out!

It’s not quite below freezing yet, but we’re getting close! As winter rolls in, it can be tough to stay active and motivated to move—especially when curling up inside sounds way more appealing.

The Student Rec and Wellness Center is an awesome space to stay active (seriously, check us out!), but if hitting the gym isn’t your thing, don’t worry—you can still keep moving anywhere with just a little bit of space.

Strength + Mobility = The Perfect Winter Combo

When it comes to fitness, think in terms of movements, not just workouts.
Here’s a simple formula to keep your body strong and mobile all winter long:

Pushes, Pulls, Squats, Hip hinges, and Planks for core strength are key
Add walking, jogging, dancing, or any movement that gets your heart rate up.

The goal? Get your blood flowing—even a short session counts!

The best part? You can do all of this literally anywhere—your dorm room, apartment, or even outside.

Need some structure? This article has short, scalable routines for all fitness levels—no equipment required:
30 At-Home Workout Moves: 20-Minute Set, All Levels, Without Equipment

If you’re looking for something new, check out Strength Side on YouTube. Their focus on mobility and body control can help you feel stronger, more flexible, and more confident in your movement. This resource has the attention of Student Rec and Wellness staff on their own health journeys!

Movement isn’t just good for your body—it’s a major mood booster, too. So, whether you’re hitting the gym, stretching in your room, or dancing to your favorite playlist, keep moving this winter.

Managing Conflict with Friends and Roommates

Conflict with friends and roommates in college is super common – you’re living in close quarters, juggling stress, and adjusting to independence. The good news is how you handle these situations can actually strengthen relationships. Here are some practical strategies:

Address issues early

Don’t let little annoyances build into major conflicts.
A simple “Hey, can we talk about something that’s been on my mind?” goes a long way.

Understand the conflict before reacting

Pause before responding – strong emotions can make you defensive. Take a moment to calm down before responding. Ask yourself, “What’s the actual problem?”
Gather facts – what happened from each perspective.
Identify the root issue – is it about the thing (e.g., loud music) or the feeling (e.g., feeling disrespected)?

Use clear, respectful communication

Speak from your perspective – use “I” statements like, “I feel stressed when…” instead of “You always…”.
Be specific about the behavior, not the person — “The music after midnight keeps me from sleeping” vs “You’re inconsiderate”.

Listen actively

Paraphrase to confirm understanding – “So you’re saying you didn’t realize…”.
Maintain eye contact and open body language.
Don’t interrupt.
Show you understand their point – even if you disagree.

Focus on solutions, not blame

Brainstorm options together.
Find common ground – what matters to both of you?
Be willing to compromise if needed.

Set boundaries and follow up

Establish expectations — agree on what each person will do differently.
Revisit after a week or two to see if it’s working and adjust as needed.

Involve a neutral third party (if needed)

CA’s, professors, or other student supports can help mediate problems – avoid venting to mutual friends in ways that escalate drama.
Bring them in if emotions are high or if you can’t agree.

Keep perspective

College is full of diverse personalities – conflict is normal and can build maturity.
Don’t let one disagreement define your whole relationship.

Managing conflict is a skill that blends assertiveness with empathy—helping you express your needs while keeping connections strong.

Antibiotics: Powerful, but Not Always the Answer

Antibiotics are incredible, life-saving medications — but they’re not a cure-all. Misusing them can lead to antibiotic resistance, one of today’s biggest public health challenges.

What They Do

Antibiotics fight bacteria, not viruses.
Bacteria are living organisms that reproduce on their own.
Viruses need a host cell to multiply — antibiotics can’t touch them.

Why Misuse Matters

Taking antibiotics when you don’t need them — or not finishing your prescription — can allow the toughest bacteria to survive and spread their resistance to others.

Use Them Wisely

Only take antibiotics prescribed by a healthcare provider.
Always complete the full course, even if you feel better.
Don’t use antibiotics for viral illnesses like colds or the flu.

Remember – Antibiotics save lives — when used correctly. Protect their power for the future by using them responsibly.

November Challenge Alert!

Spread gratitude. Spread positivity.

Throughout November, take a moment to reflect and write down four things, people, or places you’re thankful for.

Examples:

A supportive friend
A favorite professor
A quiet spot on campus
Something small that makes your day brighter

Sharing gratitude helps us slow down, appreciate what we have, and strengthen our community.

How to Participate

Write down your four thankful things.
Bring your list to the Health Center and show the front desk receptionist.
Enter the Gratitude Raffle!

Three lucky winners will be drawn at the end of the month!

Let’s make this season about gratitude, connection, and giving thanks.

Featured Events of the Month

Row-Vember – November 1-30

Row and log your meters at the welcome desk of Student Recreation and Wellness each day the month of November. Participants are allowed to row for as long as they want. Any rowing machine with a timer and meter counter may be used, but a photo must be taken showing duration and meters rowed to be logged. Any resistance may be used.

Participants must take a photo of the time and meters rowed. Photo must be brought to the SRWC welcome desk to log your meters. The participants with the most meters rowed will win prizes at the end of the month. Leaderboard will be posted on Instagram each week.

There is no scheduled time for this event. It will be on your own time. The machines will be on a first come first served basis.