- Count backwards: Slowly, while lying in bed, count backwards from 100. Take your time – if you forget or hesitate about what number you’re on, start over from 100. Don’t allow yourself to get frustrated. Doing a monotonous activity like this can have the effect of making you sleepy.
- Analyze your sleep cycle: Record your sleep data, perhaps by tracking it in a journal or using an app on an electronic device. Once you identify your sleeping pattern, you can potentially identify problems and find ways to mediate them.
- Guided visualization: Relax your body from head to toe, and imagine yourself in a calming location (e.g. a beach). Go through each of the senses that you would imagine in that place: the smell, the sights, the sounds.
- Find ways to reduce anxiety: Subconscious anxiety or stress can impede on sleep. Check out your EFAP resources for ideas (enter “dalhousie” in the search bar) on how to reduce stress, such as mindfulness exercises, yoga or medication.
- Alternate nostril breathing: Using your finger to press on each of your nostrils while slowly breathing out of the adjacent open nostril can relax your nervous system.
- Improve your diet or exercise routine: Exercise can release endorphins that balance stress and releasing that energy throughout the day can make it easier to fall asleep and stay asleep at night. Eating a healthier diet, and changing up when you eat (e.g. not eating right before sleep) can also mediate uneasiness or insomnia.
Stress Coach Connects is an interactive program designed to help you assess, understand and manage your stress, on your time, at your pace.
Learn more at https://www.workhealthlife.com/Article/Read/stress-coach-connects
(search “Dalhousie” on the landing page to access all that Dal’s EFAP has to offer.)
NOTE: No one at Dalhousie will know you have used any EFAP services – confidentiality is assured.
The arrival of a new baby, especially a first child, is an extremely significant event in a couple’s life that brings much joy, but also new responsibilities and challenges for parents. Dividing household tasks may help the transition into parenthood and ensuring that household duties are still taken care of in a way that is fair. Secondly, couples often have less time to be intimate, and lack of sleep and fatigue are contributors, so communicating with your partner about this is crucial. Finding time to connect with your partner may be more difficult with less time on your hands, but try to find pockets of time during the course of the days and evenings where this is possible – such as when the baby is sleeping.
As always, develop a plan that works for you – there is no one “right” way to rekindle the spark after the birth of a baby, and each couple needs to be in tune with their own feelings as well as their partner’s feelings in order to find a plan that works.
- Poor communication: Expressing your true thoughts to your partner, without insulting them or feeling belittled, is a must.
- Jealousy and mistrust: Maintaining friendships with others is an important part of a relationship, and arguments about spending time with others may be a sign of trust issues.
- Fear: Feeling anxious around your partner or feeling scared is a good warning sign that your relationship needs repair or is in danger.
- Anger issues: Although it’s normal for couples to get angry with each other from time to time, frequent or explosive rage is a red flag.
- Unresolved issues: If you have underlying issues that you argue about over and over again, you may need to deal with them in order to put the arguing to an end.
- Controlling behaviour: If your partner is making attempts to control your hobbies, career, friendships, or other aspects, it may be a sign of an emotionally abusive relationship.
- Overreactions: Aggressive emotional reactions to seemingly small comments or problems can point to anger management issues.
- Inequality: A healthy relationship should strive to ensure sharing and caring is a joint effort.
- Threats of violence: These can be red flags for domestic violence.
- Use of force: If your partner pushes you or restrains you during disagreements, or breaks/throws objects, this can be a sign of domestic violence.
If your partner seems to have become emotionally or physically abusive, it is important to get help now. For more information and guidance with health (including relationship health), visit this link to access your free EFAP resources by searching “Dalhousie” in the search bar on the landing page.
Dining Hall Hours and Prices:
- Howe Hall Dinning Hall will be open for meals over the summer, closing after breakfast on August 18th, 2018
- Hot Breakfast – 7:00am – 10:00am – $8.50 +HST
- Lunch – 11:00am – 2:00pm – $10.00 +HST
- Dinner – 5:00pm – 7:30pm – $14.00 +HST
- Monthly Plans
- Block Plan 25 – $250 +HST/month (25 meals anytime within the month it was purchased)
- 21 weekly $672/month (no tax) May, June and July
- 21 weekly $504 (no tax) August
More information is available at https://dal.campusdish.com.