As a new UW-Madison student, you’re probably thinking about what classes to take, the clubs you want to join, and how you’ll decorate your dorm. What you might not be considering is how your new environment, activities, and responsibilities could impact your health and wellbeing. Here are a few strategies to set yourself up for a strong start to your college career.
Create a sleep schedule
Most college students need seven to nine hours of sleep each night, but about 70 percent of students don’t get that much. A great way to ensure you’ll have enough energy during busy days of classes and extracurriculars is to create a sleep schedule. Start with when you need to get up the next morning and count back at least seven hours to plan your bedtime and when you’ll stop activities that interfere with sleep quality (stop having caffeine about eight hours before bed) and studying or using electronic devices (about one hour before bed).
Support your nutrition
Your eating patterns may change, too. UHS dietitians have a few tips for students as they learn to navigate nutrition in college.
- Make eating a priority in your schedule. If your brain is hungry, you won’t be able to perform your best academically.
- Eat with friends and explore different dining locations, so you can see which spaces are most comfortable. Choose at least three food types at meals: something high in protein, a fruit and/or vegetable, and starch or grains.
- If portions seem small or you’re still hungry, go back for more! UW Housings Dining & Culinary Services has an all-you-can-eat model, so returning for second helpings is expected. Our dietitians also recommend snacks like dried fruit, nuts, pretzels, and granola or protein bars to have in your backpack or dorm room.
Set boundaries with roommates
Prepare to have open, respectful conversations with roommates about boundaries and rules in your dorm. Try to anticipate topics that could cause tension and bring them up early, like bed times, cleaning rules, and what activities you both are comfortable with taking place in you shared space.
Choose a contraceptive method that’s best for you
If you plan to be sexually active, be sure to think about your access to contraception. UHS offers free condoms, no-cost telehealth contraception appointments, and other forms of birth control, including IUD implants, for a fee. Check out the different contraception options available at UHS here. Spend some time considering which contraceptive method you’re most comfortable with, whether it’s a hormone-based, every day option like the pill or a nonhormonal, long-term method like an IUD. Not sure what’s best for you? Schedule a telehealth contraception appointment in MyUHS and talk to a provider.
Safe drinking practices and knowing your limits
If you choose to drink, staying within the ‘social zone’ can help you and those around you stay safe and healthy. The social zone means you are physically and mentally present with your surroundings. Tips to stay in the social zone:
- Eat before and while you’re out
- Pace yourself and drink plenty of water.
- Don’t combining medications (prescribed or not prescribed) with alcohol
- Avoid mixing stimulants, such as caffeine and Adderall, with alcohol
Manage your time
Staying organized in college may require creating new habits. Explore time management styles so you aren’t overwhelmed during the first few weeks of classes. Consider making a calendar with the days, times, locations, and important assignments of all your classes. Find a note taking method and organization system for course material that works for you, like making folders for each class in Google Drive or Microsoft 360.
Promote healthy relationships
One of the best parts of college is meeting new people and creating new relationships. In romantic and platonic relationships, it’s important to prioritize consent. Remember to check-in regularly in case your partner or friend feels uncomfortable voicing their needs. Watch out for unhealthy or abusive patterns in your relationships like a lack of communication, blame shifting, denying hurtful behavior, or isolation. UHS’ Survivor Services is available to you at no cost if you or a friend has experienced sexual assault, stalking, or dating violence and needs support.
Be your own health advocate
You’re in charge of your own health. Talk with your parents or guardians about important health information like insurance, medications, and your health history. When you get to campus, familiarize yourself with where UHS is located and learn how to make your own appointments in MyUHS and understand when to stay home and when to seek care from a provider.
Remember, college is a marathon, not a sprint. Try not to overwhelm yourself by joining every club, going to every party, and taking every class. You have plenty of time to explore and make memories. During your first few weeks, remember to prioritize your health as you make this exciting life transition.