Enjoy Outdoor Activities in Winona!

The weather is heating up and there is no better way to take advantage of it than to go outside! The changing season brings more options to get active outdoors rather than staying cooped up inside. Here’s a list of things you can do this summer that are great for your health and will help you fully enjoy the sunny and warm weather:

1) Take the wheels for a spin


This is my personal favorite thing you can do outside because it’s an effective and amusing workout. You can bike in the nice weather as both a form of transportation and leisure. This way of transportation is good for the environment, an awesome calorie burner, a muscle builder and something you could do to cut down on gas money as well. Check out Winona’s map of city bike trails, other bike trails and Winona County bike loops!

2) Take a stroll


You could have a friend tag along on a walk and just talk about life or you could go by yourself and listen to your favorite playlist. It won’t even feel like you’re exercising. Otherwise, power walking is a great workout option! Hiking is also a fun activity as well! The Sugarloaf hiking trails provide a way to get some fresh air and a workout all at the same time, and you can enjoy the beautiful nature and scenery!

3) Run, Forrest, Run!


Some people would much rather go for a run or a nice jog over a walk. It’s another wonderful way to get active outside with plenty of positive benefits. Keep in mind running is a major stress reliever when you’re feeling the weight of life stressors. On May 14 there is a Bluffview Explorer 10K Run and 5K Run/Walk in Winona to raise money for the Bluffview Montessori School PTA. Sign up online, and mark your calendars for other races in Winona this summer and fall!

4) Go to the park


Many local parks, including Winona’s, have basketball courts, soccer fields, baseball fields and tennis courts available to the public to use. Playing sports as a hobby is an amazing way to get a workout in and have a blast with your friends while doing it. Throw around a Frisbee or play some football…the choices are endless if you have the space. The Willows Disc Golf Course provides an 18 hole course on East Lake Winona and a 9 hole course on the West Lake. Grab some friends and play!

5) Channel your inner mermaid/merman


Whether it’s a community pool or a waterpark, swimming laps or running around a waterpark is entertaining way to burn some calories while getting vitamin D. In Winona, the Bob Welch Aquatic Center is open in the summer for swimming for $5 a day, and there will be a FREE pool party concert Friday, July 15!

6) Pick up a paddle!


If you want to take to the waters, the Lake Lodge Recreation Center in town offers canoeing, kayaking and paddle boarding for a year-long membership of $15.

7) Get your blade or board on


Going for a rollerblade or skateboard ride is another excellent way to get moving in the nice temperatures. If you don’t know how to, give it a try and learn! Who knows, it might end up being one of your favorite activities. If you’re looking for a fun location to blade or board, the Winona Skatepark is a great option! The new Anthem Skatepark and Board Shop is located at 800 West 5th Street.

I hope this gives you inspiration for some ways to get out of the house and get some exercise. For more options, visit the Winona Park and Rec website. Enjoy the beautiful weather, Warriors!

Allison Mueller and Kassidy Jackson

Rock Your Health!

Take advantage of the rock wall on campus! (Photo by Ka Vang '16)

Take advantage of the rock wall in the Wabash Recreation Center! (Photo by Ka Vang ’16)

This blog post is to all those people who want a change of pace in their workout routine. For me, I get tired of the constant gym routine and I like to switch it up every now and then. One of the latest fitness trends is rock climbing. Rock climbing can be a physically and mentally demanding sport that can test mental toughness and endurance and without proper knowledge, it can be dangerous. But many people don’t realize the benefits that it can have.

Many don’t think of rock climbing as cardio, but according to an article in the British Journal of Sports Medicine, the cardio and energy exerted in rock climbing is similar to running at a pace of 8-11 minutes a mile. It requires an increase in a range of motion, which will also increase the flexibility of the climber.

As well as strengthening both your upper and lower body, rock climbing will strengthen your mental health. By figuring out the routes to take to ascend, whether indoor or outdoor, you are learning problem solving skills. Just like any other exercise, rock climbing reduces stress. By increasing levels of norepinephrine, a sense of ecstasy can be felt through the reaching, climbing and leaping.


Winona is a great place to enjoy some rock climbing. We have our very own rock climbing center in the Wabasha Recreation Center that has nearly 6,000 square feet of climbing surface, 32 top ropes, two bouldering walls, belay edge and a traditional climbing anchor practice wall. The center is open to all. And if you are itching to get outside and enjoy the beautiful weather, the OREC has open climbing on Tuesdays at Sugarloaf.​

Hannah Peterson

Sexual Assault Awareness Month: What You Need to Know

Sexual violence has been an issue for far too long time and it’s time to put a stop to it. According to an article in The New York Times, 1 in 4 women experience sexual assault on a college campus. Now, this does not mean that men are not targets of sexual assault as well. It’s important to become educated on the subject and know the steps to take if you or someone you know is sexually assaulted. Here is a list of important things you should know in recognition of Sexual Assault Awareness Month, illustrated with photos from the Take Back the Night event this week which was hosted by WSU and the Women’s Resource Center of Winona to raise awareness surrounding the issue of sexual violence in the community:

1) Sexual violence is not just physical

Photo credit: Jacob Striker '18

Photo credit: Jacob Striker ’18

It includes any unwanted sexual behavior from an individual. Being sexually assault can also involve being catcalled at by someone. Just because it’s not physical assault doesn’t mean it’s okay. Being sexually assaulted verbally can possibly lead to being assaulted physically. Be safe, and walk in groups at night. One option I’ve heard that’s effective is to fake a phone call while walking by a suspicious group or person. Also, you can threaten to call 911 to get out of a situation fast. Don’t be afraid to yell for help if you need it.

2) It can happen to anyone

Photo credit: Jacob Striker '18

Photo credit: Jacob Striker ’18

It can happen to any sex, gender or race. Become familiar with the topic to help avoid it happening to you or a friend.

3) Learn about Winona State’s Gender Based Violence Peer Education Program

Photo credit: Jacob Striker '18

Photo credit: Jacob Striker ’18

You can receive peer-led bystander intervention training to help prevent sexual violence. You can also use them as resource to get the support you need. Contact the office by phone (507-474-7893) or email:

4) No excuse for violence is justified

Photo credit: Jacob Striker '18

Photo credit: Jacob Striker ’18

No one is asking for sexual assault, it is NOT okay what so ever. Alcohol doesn’t give consent either. There is no excuse to make sexual violence okay, ever; don’t let people justify it.

5) Know the emotional and physical effects

Photo credit: Jacob Striker '18

Photo credit: Jacob Striker ’18

Sexually transmitted diseases, anxiety, stress, self-harm, eating disorders, flashbacks, depression and substance abuse can all stem from being sexually assaulted.

6) Know your options

Photo credit: Jacob Striker '18

Photo credit: Jacob Striker ’18

Don’t be afraid to tell someone if you or a friend has been effected. There are many resources to support you if you need it. Here are a few:

WSU’s Confidential Gender-Based Violence Helpline: 507-457-5610

Counseling Services: 507-457-5330

Medical Help: 507-457-4328

Kassidy Jackson

Don't Let Anxiety Control Your Life

​College is probably going to be one of the most stressful times in your life. As a student you don’t have a consistent sleep schedule, you aren’t exactly eating the most nutritious meals (I mean, who doesn’t like pizza?), most of us work but money is tight for all of us, and you have multiple classes each with a unique amount of homework. On top of that, we all want to have some sort of a social life and engage with other people. The bottom line is that college is stressful! Sometimes this stress can build up to the point of a full-out anxiety attack. And, eventually, this could lead into general anxiety disorder (which is an entirely new battle); but I wanted to use this blog post to give you advice on how to manage stress so anxiety doesn’t control your life! Here are some anxiety managing tips:

1) Say “no” when you can’t fit anything more into your schedule


Most of us are out to please other people and do things for them (because we’re nice). At the same time you may working to make money while managing homework and classes. However, we all need to work on finding our limits and saying no when we need to. If you are skipping meals, reducing your sleep and other things, you’re probably taking on too much. It’s okay to say no!

2) Question yourself


Do you really have to do X thing right now? Can it wait?” Now, I’m not talking about procrastination, which leads into extra anxiety, but I’m saying if you’re sacrificing your own sanity to accomplish work, you’re probably stretching yourself too thin and not really focusing on what you’re doing and giving each thing you do your 100%. Ask yourself, “Why am I feeling this way? What can I do to better my own situation?”

3) Focus on what needs to be done first


Instead of bouncing between tasks and homework like a madman, focus on what needs to be done first, or what takes more priority. Do you have a big paper due tomorrow? You should probably be doing that first before something that is due the day after tomorrow. When people are anxious they tend to think in the future. “What’ll happen if I don’t do this?” “If I don’t do this I’ll be in trouble.” They tend to think in “what ifs,” which is usually just your brain playing tricks on you (this is coming from my own personal experience). Focus on the present. This will help you improve your ability to manage the future – not the other way around.

4) When you feel anxious, breathe


Sounds easy enough, but this is often forgotten. When your body is anxious, it’s usually being deprived of oxygen, which causes you to be taking in frequent shorter breaths. Breathing in deeply will change your body’s tendency from fight-or-flight to a relaxed state. Take deep breaths (until your gut is full) and exhale slowly. Do this until you feel calmed down.

5) Accept that you’re anxious


You’re not any less of a person for being anxious and stressed. Love yourself for who you are! Remember that anxiety is a feeling. By reminding yourself that it’s just an emotional response to stress, you begin to see it for what it really is: emotions. If you can change your thoughts, you can begin to change your actions in order to take that energy from anxiety and stress and use it to benefit you.

I can’t tell you not to be anxious, but as we head into finals, and for some of us graduation this spring, remember to take care of yourself. Keep succeeding, Warriors! Don’t let anxiety control you!​

John Otis

Look Good, Feel Good: Workout Clothes to Motivate

Motivation can be hard to come by when including exercise in your everyday routine, especially in the morning. Working out always sounds like a good idea, but then you look at your alarm clock and decide to sleep in for an extra hour.

One thing I have noticed is that fitness clothes have become more fun to wear. Neon sneakers and funky workout pants have really spiced up my closet. I love that I can have a great workout, but look great. Fitness clothes can be affordable; you just have to know where to look. If you have great workout clothes, motivation won’t be a problem in getting up and hitting the gym before class!

When it comes to workout clothes, paying more is usually better. Target and WalMart have really cheap workout clothes, but they usually aren’t the best quality. You’ll usually be stuck with really thin material and it won’t typically last long.

Here are 3 suggestions on where to shop for your favorite gym outfits:

Look Human

A racerback workout tank from Look Human's website.

A racerback workout tank from Look Human’s website.

If you’re looking for quirky racerback tank tops with fantastic quotes on them, this is the place to look. These shirts range from $24-$30 per shirt which seems like a lot, but I have personally owned one of these and I think they’re great quality. Workout clothes should be something that says a lot about your personality. They should also give you confidence because that can spark motivation if you have found it to be lacking. Look Human has shirts for both men and women and if you’re looking for something new to wear, I recommend checking this site out first.


Men's workout shorts from GapFit's online.

Men’s GapFit workout shorts from Gap’s website.

The Gap is a great place to shop when it comes to workout clothes. Gap is expensive, but you’re paying for quality. All of my workout pants come from the Gap and I have had them for years. GapFit clothes are so breathable and even when I sweat majorly, the clothes don’t weigh me down. Each tank top comes in a variety of different colors to mix and match. The clothes are divided by type of activity, so if you’re a yogi or a runner, there’s something for everyone. GapFit also has a line for men as well.

T.J. Maxx 

Workout leggings from T.J. Maxx's website.

Workout leggings from T.J. Maxx’s website.

This is probably the cheapest option when it comes to clothes, with shirts ranging from as cheap as $10-$12. T.J. Maxx is great for someone who is on a budget because this is cheaper than the other stores listed above. I personally haven’t bought anything from T.J. Maxx for fitness, but I have friends who recommend this store. The closest store is in La Crosse, so if you need a break from studying take a drive and check this place out!

Motivation can be hard to find, but getting new fitness clothes can help. They don’t have to be expensive, but they also shouldn’t be cheap quality. These clothes should be comfortable to move in and sweat in, and they’re worth the price to upgrade your clothes. So flaunt your style and have a great workout because I guarantee your motivation will skyrocket after a little shopping!

Mariah Kaercher

Coloring Isn't Just For Kids


A childhood favorite that is now an adult fad, it’s almost impossible to leave a store and not see an adult coloring book on display. With titles like “Enchanted Forest” or “Secret Garden” and pages full of intricate designs and unique mandalas, it’s hard to resist the temptation to take a look.

I first came across adult coloring books while studying abroad in London this summer. In every museum, boutique, or bookstore we went into, there were these black and white books filled with geometric patterns. Intrigued, my friend and I bought one and a pack of markers. That night we sat in our hostel room and colored countless pages, and hours passed before we even realized it. We thought it was only a London thing until we arrived back home in the States and saw they were everywhere. Unfortunately, that’s when we learned that due to the exchange rate in London we had paid double of what they cost in America!


Adult coloring books not only provide beautiful pictures to hang on a fridge or a cute display on your desk, but also a great stress relief. According the American Art Therapy Association, coloring can be considered close to therapy in the ways that it allows personal expression, exploration of feelings, fostering of self-awareness, and it relieves anxiety. In a study in 2005, researchers found that when subjects colored geometric patterns, anxiety levels dropped. Just like the peacefulness that can be found in meditation, adult coloring allows the mind to forget about all else and focus on one thing. Sounds like a good way to forget about all the college stresses to me.

Now grab a coloring book, a pack of colored pencils, and start relaxing!​

Hannah Peterson

St. Patrick's Day: You Don't Need Luck to be Responsible


​Happy St. Patrick’s Day! Today is a day to celebrate, but this occasion has ended in tragedy for many due to drunk driving. One life is too many, and I know that Winona has already lost enough students due to alcohol-related deaths. According to Traffic Safety Monitoring, Over St. Patrick’s Day from 2009 to 2013, there were a total of 276 lives lost in drunk-driving crashes in the United States. In 2014 alone, 29 people (28% of all crash fatalities) were killed in drunk-driving crashes over the St. Patrick’s Day holiday period. Not only this, drinking also may lead into unhealthy behaviors and actions that you could regret the rest of your life. But, have no fear! If you’re of legal age to drink, being responsible and keeping yourself in check, then you can have a St. Patrick’s Day that you won’t forget! Here a some tips for today:

Note: The information regarding safe alcohol consumption is directed towards students of legal drinking age. Underage drinking is not only irresponsible and dangerous, it is also illegal. Also, a reminder that WSU policy does not tolerate alcohol on university grounds.

You do not need alcohol to have fun!

  1. There are plenty of other alternatives to drinking out there! And you can have fun and be able to not regret it in the morning (and you’ll remember, too).
  2. If you live in any of the residence halls or the East Lake Apartments, find out what your RA/CA is doing in your building to give students an opportunity to have fun besides drinking.
  3. Winona State also provides plenty of club-sponsored events during this week too, to make sure people are being safe and not getting themselves and others hurt. Take a look at the WSU Update for events that are happening.

Image from the CDC website.

 Make sure you plan ahead

  1. This sounds simple enough, but it’s often the most forgotten step out there.
  2. If you are of age and plan to go out drinking, please make sure you’re being responsible. Know where you’re going to be, who you’re going to be with and how you’re going to get home.
  3. The rate at which alcohol affects you varies based on factors such as alcohol content, what you are drinking, body weight, food consumption, and how fast you drink. Don’t try to figure out whether you can drive after drinking-you can’t.
  4. Walking home from the bar after a night out partying? That can be dangerous, too. According to the CDC,  out of the 4,735 pedestrian deaths in the United States in 2013, alcohol involvement for the driver or the pedestrian was reported for 49% of these deaths. Where alcohol involvement was reported, 34% of fatal crashes involved a pedestrian killed who had a blood alcohol concentration (BAC) of greater than or equal to .08 grams per deciliter (g/dL). So, be safe and get a sober friend to walk you home.

Designate a point guard

  1. Make sure that someone keeps track of how much you’ve had to drink.
  2. Alternatively, some people like to keep pop tabs as a check, and I know some people like to take pictures with their phone. Do what will work for you.

Know that police and law enforcement will be present

  1. Law enforcement will be on high-alert throughout the city today, so make sure you obey the law -don’t drink and drive, and don’t let your friends do it, either.
  2. On campus there will be extra security this St. Patrick’s Day too. This isn’t to get you in trouble, this is to make sure people are being safe! It’s a safety precaution.
  3. If you see someone driving drunk, call 911 when it’s safe to do so, and give a description of the vehicle to law enforcement. According to Traffic Safety Monitoring, 1/3 of all crash fatalities in the United States involve drunk drivers, so it is your business. Getting drunk drivers off the roads saves lives!


Know who to call if an emergency arises

  1. If you find a friend (or anyone) who is cold, unconscious, and/or unresponsive. Call 911 immediately! Please, don’t wait till morning!
  2. If you live in the residence halls and there is any emergency, please contact the RA/CA on duty phone numbers. They’re trained to help and respond to emergencies. They may be your best bet in most situations. Being an RA on campus, I can speak for most of the other RAs in that we have had enough experience working with emergencies due to alcohol. We’re not scary, and we aren’t out to get you in trouble! If you don’t have their number, just call 911!
  3. According to Winona State University’s Alcohol and Drug Policy, “The University recognizes that various violations of the Student Code of Conduct involve use of alcohol. The University encourages the reporting of conduct violations such as sexual assault, hazing, physical violence, harassment and others and, therefore, the University may choose not to hold students accountable for Student Code of Conduct violations related to alcohol and other drugs when a more serious violation/crime has occurred.”

Overall, make sure you’re being safe, responsible and smart on St. Patrick’s Day today! Again, you do not need alcohol to have fun. But, if you are of age and choose to drink, make sure you’re keeping in mind the items discussed above. Be responsible and safe out there!​

John Otis

4 Ways to Spice Up Your Workouts


It’s great to include exercise in your daily routine due to many health reasons that we all should know about. Let’s be honest though, doing the same thing over and over can get pretty boring. I used to run the track every single Monday at 7:30am sharp. That became a habit and it was much easier to stick with that than come up with something else to do. However, the motivation to continue exercising will drop off. Here are some machine suggestions/exercise tips to increase your motivation while working out at the IWC on campus.


1) Versa climber

This machine is located on the second floor in front of the windows and next to the elliptical machines. This machine is something I truly hate, yet love at the same time. This machine mimics rock climbing and there are foot pedals and bars that you hold on to. You lift one knee and move the bar up like you’re reaching for the next hand hold on a rock wall. It’s difficult because it works your entire body. All you really need is 15 minutes to get a fantastic workout on this machine.

2) Add a theme to your workouts

I absolutely love superhero stuff with a passion. So when I write workouts for myself, I come up with a theme. For example, I have a “CatWoman Cardio Kickboxing Workout” that I really love doing. Sometimes just adding a theme and even renaming certain exercises to fit the theme is midly entertaining. I have a Doctor Who workout as well that I love using every once in a while. This may seem rather silly, but it’s oddly motivating and I have used this to get out of my rut.

3) Netflix with your workout

Since our favorite TV shows are back, it’s hard to be able to keep up with every single new episode. Cardio machines make it rather easy to bring your iPad or laptop, so why not watch a show on netflix while exercising? It’s basically killing two birds with one stone: catching up on your show and getting a workout out in. If you don’t have a Netflix account, not a problem. I have found that the CW has an excellent app to watch your shows on. So I’m able to watch The FlashArrow and Legends of Tomorrow while getting my heart rate up (I told you, I really love superhero stuff). Also, many of the workout machines in the IWC have TVs attached to them so you can watch those while you get your sweat on!

4) Stair step machine

Finally, there’s the Stair Step Machine. Going up stairs is 1,000 times more difficult than going down stairs, so that’s why this machine provides such a good workout. It’s located on the second floor by the assisted pulley machine and the other upper body weight lifting machines. There’s two pads you put your feet on. When the machine starts, you lift one leg up as if you’re climbing a stair while your other leg is at the bottom. You switch legs as it mimics the motion of going up stairs. This machine is very practical and hopefully makes it easier to climb stairs. It definitely doesn’t take much to start sweating. This machine is useful because it improves upon something we all have to do every single day.

Mixing up your routine will help you to achieve your goals in a fun and interesting way. It will also increase motivation so you will actually want to go to the gym. Find what works for you. In the meantime, I’m writing my “Weeping Angel Cardio Workout” that I can’t wait to try.

Mariah Kaercher

Get Prepped for Spring Break!

Spring break is coming up fast and the weather is getting a bit warmer. Midterms are approaching and some stress is building up. The excitement for the whole weeklong spring break is definitely there for us students. Even if you’re not going to any special destination but your own home, you can make this break great. But because you have a week off it doesn’t mean you should let the homework pile up and become disorganized. Make the most out of your spring break with these tips!

1) Make a homework list


I know for sure I will have more than just a little bit of homework over break already and that falling behind isn’t where I want to go. So write down all your assignments and deadlines. Plan what days you want to do part or even most of your homework. I recommend doing it closer to the beginning of break so you can be able to relax more comfortably knowing you don’t have the weight of assignments on your shoulders. You don’t want to save it for the day before we come back to school.

2) Spring cleaning


You might not even think about this before break but you will thank yourself a hundred times. It’s always nice to do some cleaning in your living area or dorm. Wash your bedding before break and clean your room. Then you will feel yourself leaving Winona organized. Then be able to come back to a nice clean space!

3) Plan it Out


There might be a few things you want to do for sure in your week off but you’re not sure exactly when or if you have time. Set days aside for family, friends, fun activities, relaxing and schoolwork. You will be glad you did because you won’t feel like you have to cram it all in a couple days.

4) Get productive


The week before break can be pretty hectic and busy. But don’t get stressed out! Stay positive that you’ll get your work done. Pack your bag for home a little early. Make sure you’re leaving campus feeling confident you’ll be able to handle the week back with ease. Because all the busy weeks this semester will be worth it once spring break hits.

Now I hope you’ll be able to get ahead and fully enjoy your spring break in a little over a week!

Kassidy Jackson

8 Tips to Getting a Better Night's Sleep

As college students, sleep seems to be lower on our list of priorities. However, it is one of the biggest keys to success and therefore we should be doing our best to make sure we are getting the most out of the sleep we get. Here are 8 ways to get a better night’s sleep:

1) Create a healthy sleep schedule


Your body works best on a set time clock so do the best you can to respect that and your body will thank you for it. Pick a bedtime and try to stick to it each and every night. With that being said, try and wake up at roughly the same time each morning – as college students with alternating schedules, this task can be a hard one, but if you keep yourself from sleeping in, especially on weekends, you’ll find yourself with more energy than you would if you spent the entire morning in bed!

2) Keep a comfortable room


Turn off the lights, keep your room cool, give yourself some background noise (like a fan or soothing music) and open your windows in the summer. Sleep is meant for rest and relaxation so do whatever you can to give your body those signs that it only recognizes as you sleep. This way, your brain has an easier time shutting down and you don’t have to try so hard to get that rest you need.

3) Limit daytime naps


Naps are good in moderation. Be careful not to let those food comas you get at odd times of the day make you sleepy. Once your head hits that pillow or you find yourself snuggled up on the couch, drifting off is nearly inevitable and the next thing you know, three hours have gone by. If you find that you’re in need of sleep in the middle of the day, take a cat nap (lasting no longer than 20 minutes) as your body will get the rest it needs without falling into a deep sleep. It may not seem like enough, but you’ll wake up more energized than you think!

4) Exercise


Get your body moving and wake up your mind. Any sort of exercise from walking the track to lifting weights gets your blood flowing. This will help wake you up during the day, relieve stress, and you may be more physically tired as you lay down that night but this will keep you healthy. Plus, your body will definitely be ready to hit your bed that night!

5) Get out in the sun


Sun helps you in a variety of ways – it makes you happier, gives you vitamins, and often gets you active! Being in the sun and spending time outside can give you unintentional exercise as well as a healthy body that won’t keep you up at night!

6) Manage your stress


Stress can most definitely tamper with your sleep cycle and often times, as college students juggling everything we do, it’s hard for our minds to turn off as the sun goes down. However, the less stressed you are (or that you can trick your brain into thinking you are), the better sleep you’ll get. If you take a few minutes for yourself each night before bed to help you relax, it can really help.

7) Turn off all technology


We are all attached to our phones, computers and TVs, but when it comes to lying in bed, make it a point to put down your technology. If you can get yourself into a habit of leaving that out of the bedroom, it can calm you and leave the temptations where they aren’t as accessible. So, finish that last text, Netflix show, or homework assignment before crawling into bed and you’ll be amazed at how much faster you’ll fall asleep and how well-rested you’ll feel in the morning.

8) Watch what you eat/drink


Over-eating during a meal (especially dinner) can cause you to be tired. It’s not real drowsiness; it’s just your body absorbing everything you’ve eaten and making you feel weak. Therefore, make sure to watch how much you eat and what you’re eating so that you don’t feel sluggish until it’s time to sleep. It’s also important to make sure you stop drinking caffeine after lunch as it can stay in your system for up to seven hours! And for those who like to drink tea before bed, make sure you stay away from caffeinated versions as well!

Lauren Reuteler