Mount Hood

Grounds for dismissal

A photo of coffee grounds, beans and in liquid form. | Photo from @harshasipani on Instagram

Nov. 19 2025 | Belen Ponce Leal | Lifestyle Editor

There is a legend involving the discovery of coffee and goats. Yes, there is. According to this legend, Kaldi was once a goat herder who noticed that after his goats ate the cherries of a specific tree in the ancient forests of the Ethiopian plateau, they became so hyper that they couldn’t sleep through the night. When Kaldi told the priest of the local monastery about the behavior, they decided to do a makeshift experiment where they turned the berries into a drink. After a few sips, they were saying the prayers with a boost of energy. The reason those cherries made everyone so jumpy was that they contained a lovely little drug most college students are utterly familiar with — caffeine. 

Most adults are no strangers to caffeine. On average, 4 out of 5 adults consume it daily, myself included. This drug can be found in a lot of different things naturally, but the most common way people consume it is through drinks. The most popular caffeinated beverages are coffee, tea and energy drinks. While most people know what it is and what it does, most aren’t aware of what is a normal side effect of caffeine and what isn’t. Most view it as a harmless drug, because, for the most part, it is, as long as it is used responsibly. So, let’s dig into what makes the bitter taste so powerful. 

The definition — According to WebMD, “caffeine is a natural chemical with stimulant effects.” It increases the activity of the brain and nervous system. Caffeine is closely associated with coffee, as it was isolated from the coffee bean by Ferdinand Runge in 1819. It is also a long-lasting drug, taking 5 to 30 minutes to kick in and staying in the body for up to 12 hours, depending on the person. 

Purpose — The main reason everyone consumes caffeine is to increase alertness, enhance athletic performance and improve focus. Some also use it for other purposes like ADHD, asthma, low blood pressure and depression, though WebMD does state that there isn’t a lot of good scientific evidence to support the latter four uses. 

Side effects — The effects of the drug can involve increased breathing, elevated heart rate and increased mental alertness as well as a boost in physical energy. It also has some side effects involving digestion and urination. Sometimes, people say that coffee can give them heartburn. A possible reason for that is that caffeine can increase the amount of acid in a person’s stomach. Some scientists theorize that because of the bitter taste that can come with the drug, it could lead to a buildup of acid-forming in the stomach. Caffeine is also a diuretic, which means that the body will want to urinate more when consumed. 

Concerning side effects — For the most part, caffeine is safe for the heart for those who don’t have any preexisting heart conditions. It is possible, though, to have had an inordinate amount. Signs that a person has had too much caffeine could be shakiness, agitation, trouble sleeping, a racing heart and dizziness. It’s also possible for headaches, chest pain and severe anxiety to happen. WebMD notes that a 32-ounce energy drink has a much higher ability to give a person abnormally high heart rhythms and blood pressure. 

Amount to have — If a person does not have any sort of underlying conditions, the maximum amount of caffeine someone can consume in a day is about 400 milligrams, which is the amount found in four cups of coffee. However, it is notable that energy drinks can contain a lot more caffeine. According to the Food and Drug Administration, energy drinks typically have 41 to 246 milligrams per can. My energy drink of choice is typically Red Bull. Lately, though, I have been drinking Monster since most people I know have them regularly. I haven’t really liked the taste of it, but I noticed that the drink caused me to feel off. My heart rate increased a lot, my hands were twitching and my chest would occasionally hurt. I found out that there is quite a difference between the two. A 16-ounce Red Bull, on average, contains 136 milligrams of caffeine while a 16-ounce Monster Energy drink has 160 milligrams. Granted, the difference is only 24 milligrams, but it was enough to affect me. 

Who shouldn’t have it — Anyone who has any preexisting health conditions or is under the age of 18 could suffer serious health conditions or even death from having too much caffeine. Pregnant women are able to drink it as long as they don’t go over 300 milligrams. Caffeine can pass into breast milk, so limitations while breastfeeding are recommended. 

Extreme cases — In 2023, Matthew Patrick, known more commonly as MatPat, made a video called “This Lemonade Could Kill You (Panera),” where he discussed a viral TikTok posted by user @sarachebaus. In her video, she discusses being unaware of how much caffeine is in a now-discontinued product served by Panera known as the “charged lemonade.” 

The 20-ounce drink had 260 milligrams of caffeine in it, while the large size had 390 milligrams, which is only 10 milligrams away from being the recommended limit of a person’s daily caffeine intake. She also noted that she drank 4 or 5 of them a day, which would have been the equivalent of 11 Red Bulls, according to MatPat. Both he and @sarachebaus criticized Panera for the lack of any disclaimers of how much caffeine these drinks contained. Despite these drinks having way more of this drug than a typical energy drink, they were not labeled as such. They were only called “charged lemonades” and had in tiny lettering underneath the sign the amount of caffeine in a 20-ounce and a 30-ounce. MatPat then spoke about how potentially dangerous these drinks could be to those with preexisting heart conditions. As it turned out, he was right. 

In September of 2022, a 21-year-old University of Pennsylvania student named Sarah Katz went into cardiac arrest shortly after having one of these drinks and passed away. According to USA Today, her family had sued Panera, explaining that she had a heart condition and would explicitly avoid any drinks that had caffeine in them. They accused Panera of being misleading in the marketing, as well as failure to provide labeling that better warned that these drinks were dangerous to those who had underlying health conditions. Another person, 46-year-old Dennis Brown, died from cardiac arrest in October of 2023 after drinking three charged lemonades. His family also sued Panera, explaining that he had high blood pressure and never consumed energy drinks. 

Caffeine is a drug. Like any drug, people can become dependent on it. Withdrawal symptoms typically include crankiness, headaches, sweating, anxiety, fatigue and in some cases, muscle pain. Withdrawal can begin within 12 to 14 hours from the last sip taken and can last up to a week. It’s possible to break the dependence by steadily reducing the amount of caffeine being consumed. This gives the body time to adjust to being able to function without depending so much on the drug. So, be mindful of how much is consumed. 

 

Contact the author at howllifestyle@mail.wou.edu

 

Lovin’ the lüften lifestyle

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Lüften is a German practice of opening windows to air out a space and improve air quality in a home. This practice is deeply rooted in German tradition, which is seen as a way of life, and aligns with the values of cleanliness and health. This widely powerful tradition promotes better air quality, health and comfort. There are three techniques that one could practice. 

Stoßlüften is also known as shock or impact ventilation. In order to participate in this practice, one should open windows or balcony doors wide to let cold air in. This allows the air to quickly exchange and flush out the stale air. This is most effective in the winter, but all of the seasons have different time limits to accommodate the lower temperatures — 5 minutes in the winter, 10-15 minutes in autumn and spring and 30 minutes in the summer.

The second technique is known as Querlüften. This is also known as cross ventilation. Cross ventilation involves opening all the windows of a house to allow fresh air to flow. This technique has many goals, such as getting rid of smells and stopping rooms from getting too humid. 

The third technique is Kipplüften. This technique involves opening the windows slightly, which results in continuous ventilation at a slower pace compared to Querlüften and Stoßlüften. This is the preferred practice since it acts as an efficient way to clear out old air and reduce indoor pollutants. It is also used in warmer months. 

All these techniques improve air quality in the room, keeping the air from getting too dry and stale. There are many benefits to the practice that can positively impact one’s life. First, colder temperatures are associated with better sleep. According to Healthline, a cooler room will naturally match the body’s drop in temperature, making it easier to fall and stay asleep. The temperature should be around 60 to 67 degrees Fahrenheit. One way to get the most out of this practice is not overdoing it. One should find the balance of getting enough fresh air and ventilation while also making sure that the temperature supports one’s sleep. Another is to monitor temperatures and air quality. When the weather dips below freezing it can actually be detrimental to one’s health. During this time, one should instead set the thermostat to a cool temperature that promotes better rest. It’s also important to pay attention to air quality. According to airNow.gov, the value of air quality should be between 0 to 150. These levels do not affect the majority of the public, but anything over 150 is unhealthy, and many experience adverse health effects. “If the air outside isn’t safe to breathe, it’s best to leave the windows shut,” airNow.gov states.

This intentional practice aims to break the norm of modern society of staying indoors for long periods of time. Stagnant air negatively impacts a person because it leads to a build-up of allergens, bacteria and unpleasant odors which contribute to headaches, fatigue and respiratory issues. Lüften has a positive effect on one’s mood by creating a more relaxed and inviting atmosphere for others. Incorporating this practice could be the thing a home needs to feel fresh and energetic. 

Contact the author at howllifestyle@wou.edu

How to get better sleep

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Many feel as if a good night’s sleep is a luxury, especially when midterms are right around the corner. When one has to focus on late-night study sessions and seemingly endless to-do lists, sleep tends to get put on the back burner, but quality sleep is crucial for one’s overall health, mood and productivity. According to the National Institutes of Health, “Between fifty to seventy million Americans have sleep disorders and one in three adults do not regularly get enough uninterrupted sleep.” What happens in our waking life greatly affects our ability to sleep peacefully. According to “Too Stressed to Sleep?” by Dr. Nerina Ramlakhan, “There are things during the day that might not seem like a big problem, but at night they can appear a lot worse, especially during the couple of hours before bed.” This is especially true when we understand that our dreams are how we process our emotions in the waking life. If one is struggling with sleep, just know that they are not alone in this. Here are some ways to move sleep off the back burner and put one’s health first. 

Create a consistent sleep schedule — Sleep schedules don’t have to be an elaborate plan. The simplest way to take control of one’s sleep is to go to bed and wake up around the same time every day, including the weekends. This is easier said than done, but one needs to make an honest effort in order to see positive changes in how they sleep. A huge benefit of a consistent sleep schedule is that it helps to regulate one’s circadian rhythm. The circadian rhythm — according to the National Institutes of Health — “is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment.” This helps to fall asleep easier and wake up feeling less groggy. Failing to look after one’s circadian rhythm leads to many problems including school or work difficulties, substance use disorder, daytime accidents or injuries and other, more serious sleeping problems. 

Create a bed boundary  — Where one sleeps has a profound effect on their health. If one is struggling with sleeping, the first change to make is to create a “bed only” boundary with oneself. This means that the bed is only used for sleeping. No doom scrolling, homework or eating in bed. This space needs to only be reserved for sleeping. This creates a connection within the brain to register the bed as a place for sleeping and makes the body physically tired. Another way to make it easy to fall asleep in one’s room is to watch the temperature. An article from WebMD —  reviewed by Dr. Dan Brennan —  stated that “the perfect sleeping temperature lies between 60-65 degrees Fahrenheit. A warmer environment may be counterproductive to what the body is designed to do at night. About two hours before one is heading to bed a cooling process begins.” This results in feeling less alert and signaling that it’s time to start to sleep. Also by keeping one’s sleeping environment hotter, the body remains in the lighter stages of sleep instead of flowing into a more restorative and restful stage. Lastly, when it comes to room lighting, it’s extremely important to dim the brightness. Lights interfere with one’s natural ability to produce melatonin. It’s a good idea to switch to low lighting once the sun goes down and to avoid any screens — phones, computers, tablets, televisions — for at least two hours before bed. 

Take time to wind down before bed — At the end of a long day, it can be tempting to immediately hit the sack, but transitioning into sleep is extremely important. Taking one’s time at the end of the day allows the body to physically relax, and allows the mind to process its emotions and the events of the day. Once at home, one should strive to stay away from overly stimulating activities as it gets closer to bedtime. There should also be some scheduled downtime to stay off of one’s phone. 

Consider a sleep supplement (with caution) — Supplements can provide an array of benefits surrounding getting more of one’s important vitamins and minerals. Some may want an extra boost of melatonin, magnesium or valerian root as they wind down for the night. Although taking supplements for sleep may alleviate our problems, it’s crucial to understand both the long-term and short-term benefits of each supplement.

Seek professional help — If one has had long-term problems with sleep, it might be time to seek some professional help. Some sleeping disorders such as insomnia, ortho-insomnia and sleep apnea are among the most common, according to Northwestern Medicine. At times, persistent sleeping problems are signs of another underlying condition. It’s important to keep track of your sleeping habits, and concerns before making an appointment with a professional in order to get the best care possible. 

In a perfect world, everyone would be able to naturally fall and stay asleep throughout the night. Unfortunately, quality sleep doesn’t work out every night, but there are several recommendations that can be shared if one chooses. The first recommendation regards melatonin. Since supplements are not FDA-regulated, they may contain harmful ingredients. Opt for supplements that have a USP verification mark. This ensures that the supplements have been tested by the United States Pharmacopeia. The second is to have an eye mask. It’s an easy way to keep any light blocked out, especially if one wants to keep the window open for fresh air. Silk is among the best materials for eye masks since it’s hypoallergenic. The third recommendation is to listen to ASMR and colors of noise. Autonomous Sensory Meridian Response — ASMR — has many different sounds for one to discover and helps wind the mind down. According to most experts, the best colors to listen to are pink and brown noise, but it does take some trial and error with finding the perfect sleepy-time audio cocktail. The last recommendation is a bit on the pricier side, but it is a good investment. Purchasing cooling blankets and cooling pillows are complete game changers when it comes to sleeping. There are several different options, but some of the more affordable and long-lasting blankets and pillows can be found at Costco, which has some options both online and in-store. 

Hacking one’s sleep doesn’t magically happen over a single night. It takes several small changes to one’s lifestyle and environment. One needs to prioritize sleep hygiene, manage stress and create a relaxing bedtime in order to sleep restfully in order to feel their best. Remember, not everyone is made to sleep only eight hours. Some need more, others need less. As long as one is able to determine how many hours of sleep is needed to feel refreshed in the morning, that is all that matters. 

Contact the author at howllifestyle@wou.edu

Sleep tips that will benefit ones life greatly

Written by: Sierra Porter | Staff Writer

In the United States alone, 50 million people suffer from sleep disorders, while more than 100 million report getting an inadequate amount of sleep. The recommended amount of sleep for adults is 7-9 hours, which can seem virtually impossible for many of us. 

One may not realize it, but lack of sleep or an inconsistent sleep schedule, can lead to a variety of health risks. It can have daily effects such as trouble with concentration, mood changes, irritability, weight gain and lack of motivation. Long-term sleep deprivation can also lead to being at a higher risk of more serious health issues. This includes an increased risk of heart disease, anxiety, depression and a much higher likelihood of injury — such as car accidents. 

So what can one do to get a full night’s rest? Here are some helpful sleep tips:

Disconnect from electronic devices and give oneself 30 minutes of relaxation — Studies have shown that being on one’s phone or other devices before bed suppresses the production of melatonin, the hormone that assists with sleep. Getting into this routine of a clear mind before bed will slowly help build back one’s melatonin. 

Invest in blackout curtains or a sleep mask — It seems obvious that, for most people, it needs to be dark to fall asleep, but there’s more to it than just that. The brain’s response to darkness is to produce more melatonin, encouraging the body to sleep. This can help one take naps as well — bonus tip, naps should never be longer than 20 minutes. 

Physical activity — Physical activity has tremendous health benefits overall, but another plus to physical activity is that it is known to improve sleep. This can be anything from going on a short walk, doing some sit-ups or even cranking out a few house chores. After 15 to 20 minutes, the heart rate slows, core temperature starts to fall and one may experience muscle fatigue: which all help facilitate sleepiness. 

Avoid eating before bed — The last tip on how to improve one’s sleep is to avoid eating in the last few hours before one’s slumber. It has been found that eating before bed contributes to poor sleep quality through gastrointestinal discomfort, heartburn and reflux. Eating food also encourages the release of insulin, a hormone that helps turn food into energy. This means that if one eats before bed, one’s body will produce insulin which will tell the brain to stay awake. Additionally, food doesn’t burn as effectively when the body is asleep and is therefore stored as fat leading to weight gain. Take those snacks out of the nightstand and get a good night’s rest. 

Try these tips and sweet dreams. 

Contact the author at howlstaffwriter@wou.edu

Zoomed out from Zoom lectures

Tips for staying awake during online classes

Allison Vanderzanden | Lifestyle Editor

After a full year of classes through Zoom, a lucky few have mastered schooling from home. For the rest of us, the simple task of staying awake for the entire lecture is still daunting. Try these tips for staying awake during online classes.

Start off the day as if classes were in person; get dressed, sit down for a cup of coffee and perform the usual morning routine. Getting up a bit early to do some light exercise can also jumpstart the mind and body so that by class time, they will be ready and alert. 

Though taking class in a cozy bed sounds tempting, it can make one drowsy in a hurry. Instead, work at a designated space, such as a desk or dining table. If still nodding off in this workspace, try standing up for parts of or all of class. 

Active participation contributes to learning and also keeps one alert. Take thorough notes and write down questions to ask when the opportunity arises. Alternatively, contribute to the discussion by answering questions and presenting personal thoughts on the subject. This will keep the brain working and fight off fatigue. 

My personal favorite tip is to eat food or drink something during class. When starting to doze off, give the body something to do by reaching for a snack or drink. Eventually the body will get a boost of energy as well, especially from foods like oatmeal, nuts and fruits. 

If these quick tips aren’t doing the trick, it may be time to re-examine one’s daily routine. Combat drowsiness at the source by getting more and better sleep at night — check out our tips for better sleep article on our website, wou.edu/westernhowl. 

Contact the author at avanderzanden19@mail.wou.edu

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

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