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<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Arial",sans-serif"><img width="144" height="66" style="width:1.5in;height:.6875in" id="Picture_x0020_1" src="cid:image001.jpg@01D71413.5DB49990"></span><span style="font-size:10.0pt;font-family:"Arial",sans-serif"><o:p></o:p></span></p>
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<span style="font-family:"Arial",sans-serif">March 8, 2021<o:p></o:p></span></p>
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<span style="font-family:"Arial",sans-serif"><o:p> </o:p></span></p>
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<span style="font-family:"Arial",sans-serif">To: Wellness Program Participants<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:6.0pt;margin-left:0in">
<span style="font-family:"Arial",sans-serif">Re: Stay Well Tips – Sleep Awareness Month<o:p></o:p></span></p>
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<span style="font-family:"Arial",sans-serif">The month of March has been designated as Sleep Awareness Month. It comes during Daylight Saving Time when most Americans lose an hour of sleep. The change of time reminds us to make beneficial changes in our sleep
routines. Did you know the National Sleep Foundation reported the average American feels tried at least three out of seven days each week? Place us in the middle of a pandemic and we are running on low energy and surviving by caffeine.
<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-top:6.0pt;text-align:justify;line-height:110%">
<span style="font-family:"Arial",sans-serif">Follow these eleven habits, practices and routines to improve your sleep quality and overall health.
<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-top:6.0pt;text-align:justify;line-height:110%">
<span style="font-family:"Arial",sans-serif"><o:p> </o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">1.<span style="font:7.0pt "Times New Roman"">
</span></span></span><![endif]><b><span style="font-family:"Arial",sans-serif">Stick to a schedule</span></b><span style="font-family:"Arial",sans-serif"> and try to go to sleep and wake up at the same time, even on the weekends. A regular sleep schedule will
help regulate your body’s clock and help you sleep through the night. <o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">2.<span style="font:7.0pt "Times New Roman"">
</span></span></span><![endif]><b><span style="font-family:"Arial",sans-serif">Practice a relaxing bedtime ritual</span></b><span style="font-family:"Arial",sans-serif"> away from bright lights. This will separate your sleep time from activities that cause
excitement, stress or anxiety which makes it more difficult to fall asleep. <o:p>
</o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">3.<span style="font:7.0pt "Times New Roman"">
</span></span></span><![endif]><b><span style="font-family:"Arial",sans-serif">If you have trouble sleeping, avoid naps</span></b><span style="font-family:"Arial",sans-serif"> in the afternoon. Power naps has its own benefits and helps you get through the day
but if you have trouble falling asleep eliminate evening naps. <o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><b><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">4.<span style="font:7.0pt "Times New Roman"">
</span></span></span></b><![endif]><b><span style="font-family:"Arial",sans-serif">Exercising daily,
</span></b><span style="font-family:"Arial",sans-serif">even as little as ten minutes a day, can improve your quality of sleep. Early morning and afternoon workouts may help reset your sleep wake cycle while reducing the development of sleep disorders.
<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><b><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">5.<span style="font:7.0pt "Times New Roman"">
</span></span></span></b><![endif]><b><span style="font-family:"Arial",sans-serif">Evaluate your room
</span></b><span style="font-family:"Arial",sans-serif">and design it to fit your ideal sleep environment. Your bedroom should be between 60 and 67 degrees. Make sure your bedroom is free from light and sounds that can interrupt sleep. This can include a partner’s
sleep disruptions.<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><b><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">6.<span style="font:7.0pt "Times New Roman"">
</span></span></span></b><![endif]><b><span style="font-family:"Arial",sans-serif">Check your mattress and pillows
</span></b><span style="font-family:"Arial",sans-serif">that they are supportive and comfortable. Life expectancy for a quality mattress is 9 to 10 years. Pillows should be comfortable and inviting but stay free from allergens that may affect your sleep.
<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">7.<span style="font:7.0pt "Times New Roman"">
</span></span></span><![endif]><b><span style="font-family:"Arial",sans-serif">Managing bright light</span></b><span style="font-family:"Arial",sans-serif"> will keep your circadian rhythms in check. Avoiding bright light in the evening and exposing bright
light in the morning will help keep your sleep cycle consistent. <o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><b><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">8.<span style="font:7.0pt "Times New Roman"">
</span></span></span></b><![endif]><b><span style="font-family:"Arial",sans-serif">Avoid alcohol, cigarettes and heavy meals in the evening
</span></b><span style="font-family:"Arial",sans-serif">because it may disrupt sleep. Big or spicy meals can cause indigestion problems. Try eating dinner 2 to 3 hours before bedtime.
<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><b><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">9.<span style="font:7.0pt "Times New Roman"">
</span></span></span></b><![endif]><b><span style="font-family:"Arial",sans-serif">Wind down
</span></b><span style="font-family:"Arial",sans-serif">and shift your body into sleep mode. Participating in a calming activity such as reading and avoiding electronics will help you sleep through the night.
<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">10.<span style="font:7.0pt "Times New Roman"">
</span></span></span><![endif]><b><span style="font-family:"Arial",sans-serif">If you can’t sleep, leave the room</span></b><span style="font-family:"Arial",sans-serif"> and find a relaxing activity until you are tired. Keep work, computers and television out
of sleep environment and leave it for sleep. <o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:6.0pt;margin-right:0in;margin-bottom:0in;margin-left:23.8pt;margin-bottom:.0001pt;text-align:justify;text-indent:-.25in;line-height:110%;mso-list:l0 level1 lfo1">
<![if !supportLists]><b><span style="font-family:"Arial",sans-serif"><span style="mso-list:Ignore">11.<span style="font:7.0pt "Times New Roman"">
</span></span></span></b><![endif]><b><span style="font-family:"Arial",sans-serif">Still having trouble, speak with a doctor.
</span></b><span style="font-family:"Arial",sans-serif">You and your doctor could also benefit from recording a sleep diary.
<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="margin-top:6.0pt;text-align:justify;line-height:110%">
<span style="font-family:"Arial",sans-serif"><o:p> </o:p></span></p>
<p class="MsoNormal" style="margin-top:6.0pt;text-align:justify;line-height:110%">
<span style="font-family:"Arial",sans-serif">For more information, visit https://www.sleepfoundation.org/<b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="margin-top:6.0pt;text-align:justify;line-height:110%">
<span style="font-family:"Arial",sans-serif"><o:p> </o:p></span></p>
<p class="MsoNormal" style="margin-top:6.0pt;text-align:justify;line-height:110%">
<span style="font-family:"Arial",sans-serif">For the month of March, Workplace Health and Wellness will be distributing weekly sleep awareness tips and tricks to achieve a better quality of sleep. There is still time to register for the first email that will
be sent out later today!<o:p></o:p></span></p>
<p class="MsoNormal" style="text-align:justify;line-height:110%"><span style="font-family:"Arial",sans-serif"><o:p> </o:p></span></p>
<p class="MsoNormal" style="text-align:justify;line-height:110%"><span style="font-family:"Arial",sans-serif">To participate and join our email list for Sleep Awareness, please fill out the
</span><a href="https://ucriverside.az1.qualtrics.com/jfe/form/SV_1G0o7wDKOXEsSmq"><span style="font-family:"Arial",sans-serif">Sleep Awareness Registration.</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:"Arial",sans-serif"><o:p> </o:p></span></p>
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<p class="MsoNormal"><b><span style="font-size:12.0pt;color:black">In health and happiness,
</span></b><b><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:black"><o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="font-size:12.0pt;color:#0070C0">Jacqueline Leslie, MPH</span></b><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#0070C0"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171">Wellness Program Specialist</span><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171">Workplace Health & Wellness</span><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171">University of California, Riverside</span><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171">1201 University Avenue </span><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171">Suite 208</span><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171">Riverside, CA 92507</span><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171"><a href="mailto:julie.chobdee@ucr.edu" target="_blank"><span style="color:#767171">jacqueline.leslie@ucr.edu</span></a><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size:12.0pt;color:#767171"><o:p> </o:p></span></p>
<p class="MsoNormal"><i><span style="font-size:12.0pt;color:#0070C0">How did we do? Please take a brief moment to fill out the
</span></i><span style="color:#1F497D"><a href="http://ucriverside.az1.qualtrics.com/jfe/form/SV_e2pt7pLaqWopqBL"><span style="color:blue">Human Resources Feedback Survey</span></a></span><i><span style="font-size:12.0pt;color:#0070C0"><o:p></o:p></span></i></p>
<p class="MsoNormal"><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:#767171"><o:p> </o:p></span></p>
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