Mount Hood

Sleep soundly with hacks for better sleep

Tips for getting a good night’s rest

Allison Vanderzanden | Lifestyle Editor

Sleep is a very important factor in improving concentration, memory, energy and physical health ⏤ though it is well known that we as college students don’t tend to get enough. If getting more sleep is on the to-do list this year, here are some tips from medlineplus.gov and sleepfoundation.org that may help get a better night’s rest.

Get the brain into a habit of going to sleep and waking up at about the same time every day, including weekends. Set recurring alarms or reminders on one’s phone, or utilize a sleep app to help stay on track.

Harbor better sleep by making one’s bedroom more comfortable. People tend to sleep better in dark and colder environments, so decrease the amount of light with blinds or curtains, and lower the temperature by adjusting the thermostat or using a fan. Adjust the noise level by using ear plugs, or use an app to play soft sounds.

For those struggling to fall asleep, try relaxation techniques, like taking a bath or drink a warm, decaffeinated beverage before bed. Reading and listening to soft music can also calm the mind. While lying in bed, try meditative techniques like counting backwards from 100 or perform a breathing exercise.

Some changes to daily routine may be necessary to help get more sleep. This may look like turning off electronics at least 30 minutes before bed or avoiding caffeine, sugar or large meals in the late evening. Try to avoid spending time in bed while awake so that the mind only associates laying in bed with sleeping. One can also try incorporating regular exercise into their routines; studies have found that doing small amounts or regular exercise promotes more deep sleep.

If lack of sleep is interfering with daily function, contact a doctor for professional help.

Contact the author at avanderzanden19@mail.wou.edu

Like, comment and subscribe to these lifestyle channels

Eight lifestyle YouTubers to check out today

Allison Vanderzanden | Lifestyle Editor

YouTube has a massive array of channels that cater to any and every type of viewer. Even within the subsection of lifestyle channels, there is something for everyone ⏤ from beauty and fashion to health and wellness. Look up these lifestyle YouTubers and see the creators who need to be added to the subscription feed. 

cup of jasmien: Jasmine Chan shares her creativity through painting, tattoos, makeup and many more artistic outlets. Chan also offers a look into her personal life in discussing such topics as her art school experience, working and confidence. 

bestdressed: Ashley Rous is all about fashion. Rous shares her aesthetics and crafting skills through sewing and thrift shopping with an added dash of dry humor.

Ris Igrec: Ris Igrec’s channel has something for everyone. As a Yale University student, Igrec shares both her struggles and her exploration with things like style and decor while maintaining humor throughout. 

sini시니: Lee Sini makes fun vlogs ⏤ most of which are mukbangs, or eating videos. Lee also goes shopping, cooks and styles her and her friends’ hair.

효뎡 Dyeong: Hyo Dyeong shows of her cooking skills in her vlogs. With the large variety of home-cooked meals Hyo makes, viewers can be inspired to cook something of their own as well.

Annette Kim: Annette Kim shares numerous aspects of her life with her audience; from her daily routines, to her quarantined activities, to her vacations, Kim has a video for any type of viewer.

Jelian Mercado: Jelian Mercado is a single mother with an eventful life to share online. Mercado vlogs many aspects of her family’s daily routines and also adds some extra fun with challenge videos.

Halle Burns: As a college student, Halle Burns makes content that many of us are familiar with. Burns has an optimistic tone throughout her videos while being very open about her experiences and challenges.

Contact the author at avanderzanden19@mail.wou.edu

Five resolutions to revel in this new year

Kick off 2021 with these New Year’s resolutions

Allison Vanderzanden | Lifestyle Editor

The start of 2021 brings about a new sense of determination in the form of New Year’s resolutions. Though some may be just for fun, this time of year is also a great opportunity to think about trying some practical self-improvement resolutions. Here are five New Year’s resolutions to consider adding to the list and a few tips to help achieve them. 

Get more sleep: According to Georgia State University, getting enough sleep — approximately nine hours for college students — is important to improving concentration and memory, rejuvenating energy and strengthening the immune system. In order to get a better night’s rest, healthline.com says to create a sleep schedule that involves going to bed and waking up at around the same time every day. Set a recurring alarm on one’s phone, and be sure to plan ahead for school projects that may otherwise take away from sleep. If sleep is difficult, try turning off electronics at least 30 minutes before bed, avoiding caffeine in the evening or taking melatonin. 

Start saving money: Whether it’s for a house down payment, retirement or a rainy day fund, saving money is a great habit to start as soon as possible. To begin, set up a savings account at a trusted bank or credit union. Then, as thebalance.com recommends, transfer a set amount out of each paycheck into savings; even if this can only be a small amount, saving any money is better than saving no money in preparation for the future. 

Get organized: Decluttering and keeping organized can decrease stress while increasing productivity as stated by organizedmindandlife.com. Start small with just the desk or closet; throw out things deemed unnecessary and use containers to organize like items. Keep things organized by doing a little cleaning every day as opposed to letting it pile up overtime. 

Go vegetarian: According to healthline.com, going vegetarian has health benefits, including lower cholesterol and improved cardiovascular health, and environmental impacts through supporting animal rights and decreasing the need for factory farming. If cutting out meat all at once is challenging, try participating in “Meatless Mondays.” Also stock up on plant-based alternatives to one’s favorite meat products in order to curb cravings. 

Reduce time on social media: Social media is all but an addiction for many of us, yet curbing time spent on social media can be beneficial to mental health says healthguide.org. Set aside a specific amount of time to spend on social media per day — 30 minutes for example — and utilize screen time apps to help. Also try turning off notifications for certain apps and muting or unfollowing accounts that don’t bring happiness. Deleting social media altogether is another option, though depending on one’s attachment to their feed, this may be a goal to work up to.

Contact the author at avanderzanden19@mail.wou.edu

Out with the old in the new year

Where to donate and sell old clothing items

Allison Vanderzanden | Lifestyle Editor

Starting the new year off with a clean closet can be refreshing and stress relieving. If getting rid of old clothes is on the to-do list, check out these places ⏤ both local and online ⏤ where gently used clothes can be sold or donated. If dropping off clothing in person, be sure to mask up and follow the location’s COVID-19 regulations. 

Many cities have Goodwill drop off locations, including nearby in Independence at 1475 Monmouth St. Meanwhile, Dallas, Salem, Albany and Corvallis, among many other cities, have Goodwill stores where donations can be turned in. Though the donor doesn’t receive payment this way, they may earn a tax deduction or in-store coupons if offered. 

Salem has quite a few other thrift stores that take clothing donations. Willamette Humane Society Thrift Store and Salem Friends of Felines both support animal shelters with their selling of thrifted donations. Both stores are currently taking donations by appointment only; contact Willamette Humane Society at 503-362-6892 and Salem Friends of Felines at 503-689-1759 to schedule. 

There are also Union Gospel Mission and Salvation Army locations in Salem. Drop off donations to Union Gospel Mission to support their therapy program at 885 Commercial Street NE. The Salvation Army is open for donation drop offs that fund their adult rehabilitation programs at 642 Lancaster Drive NE.

Plato’s Closet will pay patrons for their donations, and there is a Salem location at 3884 Center Street NE. Check their website or call them at 503-362-3778 to see what styles of clothes they are currently in search of. 

Clothes can also be sold from home on apps and websites. Apps like Depop, Poshmark, Mercari and ThredUP each have their own unique layouts and styles for selling clothing to cater to all kinds of users. Facebook Marketplace and ASOS Marketplace are websites that can be used to make a quick buck as well. Social media accounts can also be made specifically for selling old clothes locally. Some online stores take a percentage of each sale made, so be sure to read the fine print and choose which site works best personally. 

Getting one’s closet cleaned out can help start the new year off on the right foot. Do some extra good by earning some extra funds or donating to a local thrift store with a meaningful cause. 

Contact the author at avanderzanden19@mail.wou.edu

Two days left to enter the #SafeHolidaysOR Student PSA Contest

Governor Brown asks Oregon students to design PSAs on how to safely celebrate the holidays

Cora McClain | Editor-In-Chief

While the weather outside is frightful, the rise in Oregon COVID-19 cases is far less delightful. The easiest way to spread COVID is through large gatherings, even if those gatherings are with friends and family. The fact of the matter is, traditional ways of celebrating the holidays are less safe for everyone involved. 

The Oregon Health Authority has said that people in their 20s continue to be the most likely to test positive for COVID. To raise awareness, Governor Kate Brown launched the statewide COIVD-19 #SafeHolidaysOR Public Service Announcement video contest. The contest entails any and all Oregon students to answer the question “How Do You Plan to Celebrate the Holidays Safely?” in a 30 seconds or less. 

Whether a student attends a school located in Oregon or lives in Oregon while attending school out of state, any K-12 and college student is eligible to enter. Governor Brown will choose the winners of the contest, share the videos across her social media platforms and invite the winners to a video chat with her. 

The deadline for these videos is Dec. 18. There’s only a couple of days left to enter; so, if you are interested, get your video in soon.

A student can enter by submitting a PSA in video format through their form. If there are any issues submitting your video, email your submission directly to Sarah Dean at Sarah.Dean@Oregon.gov along with your name, city, school, and PSA title. 

Rules:

PSA Videos must:

  • Answer the question: “How Do You Plan to Celebrate the Holidays Safely?”
  • Be 30 seconds or less.
  • Observe proper physical distancing and other public health recommendations.
  • Be student created. An adult may assist with the video editing and filming, but the content must be student created.

PSA Videos must NOT:

  • Use music that is copyrighted. Royalty-free music websites such as freeplaymusic.com offer songs that can be used without violating copyright.
  • Use images of any kind that are copyrighted. Royalty-free image websites such as pixabay.com provide images that can be used without violating copyright.
  • Include violations of physical distancing or other COVID safety requirements.
  • Contain non-factual information, content promoting hate or discrimination, or other offensive content.
  • Include audio, images, or other footage of other people without their permission, and, if the video includes minors, without their parent/guardian’s permission.

PSAs that do not comply with contest rules will be disqualified. 

By submitting, you consent to have your submission featured on Governor Brown’s social media accounts. If your video is selected, you and your parent/guardian, if applicable, may be required to sign permission form.

For more information and ideas to include in your videos, visit the official My Oregon News article on the contest.

Contact the author at howleditor@wou.edu

Some examples of the video PSA from The Western Howl staff below!

“My immediate family and I are doing all of our gift shopping online.”

– Allison Vanderzanden | Lifestyle Editor

“I’m going to be celebrating Christmas with my roommates by watching a ton of movies throughout the day.”

Sean Martinez | Copy Editor

“I’m staying safe this holiday season by staying home as much as I can.”

Rylie Horrall | Managing Editor

Oh, what fun: winter hobbies to try

Indoor and outdoor activities for the winter season

Allison Vanderzanden | Lifestyle Editor

COVID-19 has forced many people to find new ways to fill their time, like picking up on a variety of hobbies. As quarantining continues, the cold winter months bring on a new season with an abundance of new activities. Get inspired to try something new or rekindle an old favorite activity with this list of indoor and outdoor winter hobbies.

Knitting/crocheting: Whether it be a scarf, hat, blanket or sweater, knitting and crocheting generate perfect products for winter days. Knitting needles and crochet hooks can be purchased for as little as $5, and yarn costs as little as $3 depending on the type. Numerous blogs and YouTube videos exist to help get started, or ask a family member who knows how to knit or crochet to pass down their skill.

Baking: Home-baked desserts can make any dull winter day sweeter. Whether it be cakes, cookies, breads or other confections, there are endless possibilities of baked goods to choose from. Check out recipes online, including on The Western Howl’s website, or invest in a cookbook; add a fun challenge by making a dessert only with items currently in the pantry.

Puzzles: Jigsaw puzzles are great for all ages with their wide variety of piece numbers and artworks. There are also other types of puzzle games to try, like sudoku, crosswords and word searches. Many different apps are available for any of these puzzles, or go old-school pen and paper by printing them from websites or buying a whole bookful.

Birding: Though the weather is cold, the trees are now bare, and that creates the perfect opportunity to pick up birdwatching. According to the Fernhill Wetlands Council, common birds to see in the winter in Oregon include the black-capped chickadee, red-tailed hawk, killdeer, northern flicker, house finch and song sparrow. Use a birding app or book and get outside to spot and identify some birds.

Photography: The world is a piece of art that can be captured in a photo. Winter’s shimmering snow and monochromatic backdrop can make for beautiful photos, and now is as good a time as any to try it out. Even phone cameras can capture great shots — try adjusting different settings and filters to see the wide range of possibilities photography has.

Winter sports: Getting outdoors and exercising can be a good stress reliever while simultaneously getting out of the house. Hit the slopes on skis or snowboard, go snowshoeing or learn how to ice skate or play hockey. Make sure to research if venues are open and what their COVID regulations are. Another outdoor activity that can be done with family or neighbors is a snowball fight.

Contact the author at avanderzanden19@mail.wou.edu

Heartfelt holiday gifts

Low and no-cost presents for this season of giving

Allison Vanderzanden | Lifestyle Editor

The holiday season can quickly burn a hole in your pockets by the time gift shopping has been completed. But there are numerous heartfelt gifts to give that cost little to no money and still bring the holiday joy. Consider these low and no-cost thoughtful presents for friends and family this year.

Art piece: Having a knack for art — whether it be drawing, painting or crafting — can make for personalized and low-cost gifts. Depending on one’s skill set, ask loved ones for their favorite flowers, quotes, animal or character and create something special for them.

Memory jar: Use sticky notes or strips of paper to write down some favorite memories between one another. Roll or fold the notes up and place them in a jar or similar container. Decorate the jar if desired with sequins, twine, stickers or lettering.

Mixtape or playlist: Though cassette tapes are pretty outdated, the thought behind making a music mix for someone can translate to today’s era. If the gift receiver has a way to play them, make a cassette tape or CD and design a fun cover. Otherwise, create a playlist on their preferred music streaming service, and get creative by sticking to a theme. This could be the gift receiver’s favorite genre, songs that lift their spirits or songs that remind the maker of the receiver.

Offer services: Time can be one of the most useful gifts to all in our busy lives. If one has time to spare, write out a coupon book of services which the gift receiver can redeem for future use. These services could include babysitting or pet sitting, cooking meals, cleaning or yard work.

“Open when…” letters: Take some time to write personalized letters for the gift receiver to open in the future. Choose a number of specific occasions, such as “Open when you need a pep talk” or “Open when something worth celebrating has happened,” and write letters and notes to put into individual envelopes. Gather all the letters in a nice box to present to the gift receiver.

Personalized journal: Buying a journal, planner or sketchbook can be useful for many types of people. These kinds of presents can be made more personal by writing a note on the front page: give them some words of encouragement or best wishes, or draw them a picture.

Recipe cards: For families and friends who share their love through cooking, consider designing recipe cards for one another. Choose a personal favorite recipe and decorate a note card with the recipe written on it. If there are too many recipes to choose from, create multiple cards and compile them with a binder ring.

Contact the author at avanderzanden19@mail.wou.edu