Getting Your Zzzs: The Importance of Sleep

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

sleepA recent email from the Centers for Disease Control and Prevention (CDC) states that 1 in 3 adults doesn’t get enough sleep. According to the CDC, sleeping at least 7 hours each night is required “to promote optimal health and well-being.” Most health professionals recommend 7 to 9 hours.

Conversely, it states if you sleep less than 7 hours per night, you are at risk of developing a chronic condition, such as “obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.” Lack of sleep can also elevate stress hormones; and cause mood swings, slower response time, confusion, lack of focus, poor decision-making and unnecessary risk-taking. This can have hazardous side-effects and consequences in our everyday lives, such as poor performance on the job, in school, in our relationships, and also in driving or operating machinery.

By all conservative estimates, the number of sleep-deprived adults can be significantly higher in college communities. As the nurse in the Hilbert College Wellness Center, most of my sick patients are sleep-deprived, acquiring less than six hours per night. There are many excuses for this, such as living with a loud roommate, studying for a test, going out late at night, working at a night job, or just not being that motivated or self-controlled. Many students are unaware of how important sleep really is.

Sleep is important. Here are some reasons. While you sleep, your brain is forming pathways for learning and storing memories. Your body is building up its immune system and healing damage caused throughout the day. Hormones called cytokines, which are produced during the night, are crucial for your immune system to fight infection and inflammation. During the day, a compound called adenosine is built up, and it is only broken down again by getting enough sleep. If you miss a few nights of sound sleep, the adenosine will build up and cause sleepiness during the day. Another substance, a hormone called melatonin, makes you naturally feel sleepy at night, but that can be reversed to daytime sleepiness, if you don’t fulfill your nighttime sleep requirements.

Going to bed at the same time every night, say 10:00 or 11:00 p.m., allows your body to cycle through sleep stages, each with a specific purpose. The four stages must be experienced in chronological order for sleep to do its job. In addition, the beginning of the night presents longer stages than the end of the night. For example, non-REM deep sleep, considered the “restorative” stage of sleep occurs mostly in the first half of the night. Knowing this makes it clear that going to bed at the same time every night is crucial to maintaining good health.

If you know you have gotten off-track, here are some ways to improve your sleep habits:

  1. Use caffeine only in the morning. Caffeine is a stimulant, and it will disrupt your sleep.
  2. Avoid alcohol and nicotine. Alcohol may help put you to “sleep” at the beginning of the night, but it has been shown to cause lighter, less fitful sleep, and it actually interrupts sleep halfway through the night, as well as causing dehydration. Nicotine (in cigarettes) is a stimulant that leads to lighter than normal sleep.
  3. Establish a “bedtime” again, and stick to it. Your parents were right to enforce this, and now you know why.
  4. Don’t take a nap longer than 20 minutes, or past 3:00 p.m. This may make it more difficult to wake up fully, and then to go to sleep at your predetermined time.
  5. Wind down at night by dimming lights, turning off the TV and electronics (including your cell phone!), and taking a hot shower or bath before bed. Have a comfortable bed and pillow, and keep the room temperature cool.
  6. Get enough exercise and fresh air during the day, so you are sleepy at the right time. Make sure this is not within two hours of your newly established bedtime, though.
  7. Put a DO NOT DISTURB sign on your door, if you live in a community that stays up late.
  8. Wear ear plugs, if necessary.
  9. For chronic insomnia, see a doctor who can help you determine the cause of your sleeplessness.
  10. Avoid sleeping pills. These are habit-forming, and should be used only as a last resort and only occasionally.
  11. Don’t rely on sleeping in on the weekends. This may erase some of your sleep debt, but not all of it. It will also make it much more difficult to get to sleep at the proper time on Sunday night.
  12. Eat healthfully. When you fuel your body properly, it just runs better overall. Also, don’t eat any large meals just before bed. Indigestion may wake you up!
  13. Learn how to manage time. Ultimately, going to bed at the right time, rather than studying for that test until the wee hours, will help you do better on your test the next day. It would be even better to schedule study time during the daytime.

Remember the words of Ben Franklin, “Early to bed and early to rise make a man healthy, wealthy and wise.” Sweet dreams!

For more information, visit these Web sites:

Centers for Disease Control and Prevention (CDC):

U.S. Department of Health and Human Services’ Guide to Healthy Sleep:



Hawk Eyes – Halloween Happenings

HawkEyesHappy Halloween!

This will be a busy week for the Hilbert Community. There are many fun and educational programs planned. Also, many tests, papers and projects will also be due this week. Make sure you take time to study, read and review important academic material. The semester will be over before you know it!


Veteran’s Helping Others

Holly Tabor was featured on WKBW for an amazing service project she has started. Check out the link below to hear her story.


Residence Life

Residence Life is hosting The Room Exchange, which is a process for students to exchange rooms for the Spring 2017 semester. This student driven program allows students to relocate to any residence hall on campus. The only way an exchange will be denied is if: the bed is occupied and not available, mixed identified genders are sharing a bathroom or a traditional first year student intends on living with someone who is or will be turning 21.

For more information including The Room Exchange and Withdraw from Housing forms are made available on their website:


Communications Career Expo – November 1st

Filmmaker and Hilbert College alumnus Tom Wills ’12 will be speaking about his experiences in the film industry from 10:00 am – 11:00 am in Swan Auditorium. Then, speak with professionals about internship and career options in the communication field from 11:00 am – 1:00 pm in West Herr Atrium,


Wellness Fair – Be Healthy – Stay Healthy! – November 2nd

Our Annual Hilbert College Wellness Fair will be held Wednesday, November 2nd in West Herr Atrium from 10 am to 2 pm. We have over 30 tables of vendors with health and wellness information. If you haven’t gotten your flu shot yet, no worries, bring your insurance card with you…Rite Aid will be here to provide flu and pneumonia vaccines.

Here are just a few of the tables that will be in attendance:

  • Western NY Dental
  • LA Fitness
  • Accelcare Urgent Care
  • TAWNY (Therapy Animals of Western NY)
  • Terra Wellness (Essential Oils)
  • Plus, many more!!!

There will be prizes to win if you attend the fair and fill out an evaluation form.

Stop in and see how you can BE HEALTHY and STAY HEALTHY!! See you Wednesday!!


Important Upcoming Dates

October 28 – Project Linus – Blankets for Babies, 2:00 pm – 4:30 pm, Trinity 2nd Floor

Pot Luck Dinner – 6:30 pm – 9:00 pm, Leo Lobby

October 29 – Learn How to Register for Classes, 1:00 pm – 3:00 pm, Trinity Basement

Appreciation Station, 5:30 pm – 7:30 pm, Trinity Lobby

October 30 – Children’s Halloween Party, 2:00 pm – 4:00 pm, Hafner Gym

Sunday Night Mass, 7:30 pm – 8:00 pm, St. Clare Chapel

Polished Man, 8:00 pm – 10:00 pm, Trinity Lobby

October 31 – Hire-A-Hawk, 10:30 am – 12:30 pm, Bogel Front Foyer

Breast Cancer Awareness Info Session, 3:00 pm – 5:00 pm, St. Joes Lobby

Senioritis No More! 7:00 pm – 8:00 pm, Katherine Apt. 1

November 1 – Communication Career Expo, 8:00 am – 2:00 pm, West Herr Atrium

All Saints Day Mass, 12:00 pm – 12:30 pm, St. Clare Chapel

November 2 – Wellness Fair, 10:00 am – 2:00 pm, West Herr Atrium

November 3 – Mass, 8:00 am – 8:30 am, St. Clare Chapel

Creating A Powerful Resume, 2:00 pm – 3:00 pm, Career Development Center

Eight Days A Week, 6:30 pm – 8:00 pm, Hamburg Palace Theatre

Hilbert Ranks as 3rd Best College Dorms & 2nd Safest Campus in NYS

2017bestcollegedormsAccording to Niche, Hilbert College ranks third on list of 2017 Best College Dorms in New York.  Hilbert ranks 82nd on the national list of Best College Dorms.  According to the website, the ranking is based on key statistics and student reviews.  The Best College Dorms ranking provides a comprehensive assessment of the quality, safety, and cost of on-campus housing. This grade takes into account key factors such as student housing crime rates, average cost, and student reviews in an attempt to measure overall quality of college housing options.  The website says that factors that are considered include, student surveys (weighted 70%), average housing cost (10%), housing capacity (10%), and student housing crime rate (10%).

Best College Dorms Ranking Methodology 

Check out more on Hilbert’s Residence Life

Hilbert also came in as the second Safest College Campus in New York State and the 29th Safest College Campus in America.  According to Niche’s rankings, the 2017 Safest College Campuses ranking is based on key statistics and student reviews using data from the U.S. Department of Education. Top-ranked colleges offer a safe and healthy environment with little or no campus crime, drugs, or alcohol usage.

Safest College Campuses Ranking Methodology

Hilbert also came in as the 68th Best Catholic College in America according to Niche.

Here is Hilbert’s full report card from Niche


News & Notes – Oct. 25

  • Dr. Andrew Kolin, Professor of Political Science, has published his fifth book “Political Economy of Labor Repression in the United States” New York: Lexington books , 2017.]
  • Just a reminder, if you don’t currently receive campus alerts through e2campus, you can sign up at  Also, the service does expire. So if you haven’t checked it in a while, you can log in to see if your service is still active.
  • Congratulations to 2004 Hilbert College graduate Jonathan Rajewski for being one of the speakers at @TEDxBuffalo!
  • cotg1017Did you miss either of the last two Hilbert College Calls of the Game?

From the Bills victory over the 49ers >>>



cotg1024From the Bills loss in Miami >>>


Hawk Eyes – Stay Informed!

It’s Cultural Awareness Week!

Did you take pictures of any of the events that have been planned this week?  We want to see them!  Please send any pictures to and I will include them in next week’s blog post.  We want to see how you participated in the events scheduled this week.


unytsThere was a UNYTS blood drive on campus on Thursday thanks to the service learning students from Dr. Meredith Ezak’s genetics class and the Hilbert Helpers! To prepare for this event, the students visit UNYTS and learned about their organizations.  I hope you had the opportunity to stop by and say hi to the students and staff helping to collect donations and learn more about this amazing organization.

unyts2Students also had the opportunity to learn about UNYTS organ donation program and how it helps to save lives.


Academic Advising

Please be sure to stop by your advisor’s office and sign up for an advisement appointment.  You must meet with your advisor prior to registering for classes.


Midterm Grades

Midterm grades have been posted for all first year students and athletes!  Review your grades on Self Service and see how you are doing academically.  If you are struggling in any of your classes –now is a perfect time to stop and ask for help.  From who?  Your academic advisor, your coach, your GS 101 instructor, a tutor – we are all here to help you succeed.


Important Upcoming Dates

October 21 – Cultural Awareness Week, Common Ground and Diversity Student Union Ice Cream Social, 12:00 pm – 3:00 pm – Trinity Main Lobby

October 22 – Book of Life, 7:00 pm – 10:30 om – St. Joe’s Second Floor Lounge

October 23 – Sunday Night Mass, 7:30 pm – 8:00 pm – St. Clare’s Chapel

October 24 – Hire-A-Hawk, 10:30 am – 12:30 pm – Bogel Front Foyer

October 25 – Hilbert Feud – 8:30 pm – 10:30 pm – St. Joe’s Second Floor Lounge

October 26 – Mass, 12:30 pm – 1:00 pm – St. Clare Chapel

I’m Here for You, 6:00pm -7:30 pm – Rufino Apt 1

Every Piece is Different, 8:00 pm – 10:00 pm – St. Joe’s 1st Floor Lounge

October 27 – Zombie Day, 12:00 pm – 2:00 pm –  West Herr Atrium


News & Notes – Scribe Reception Today

20161006_083559— Recently, five student leaders and Director of Multicultural Affairs and Social Justice Initiatives, Ahyana King, attended the SheLeads Conference in New York City.  The students that attended are: Rebecca Crawford, Nautica McCoy, Shalimar Duplantis, Khailia Henderson, and Courtnie Halsey.  Check out the website for more information about the program –

— Reception for the new student news service, The Scribe. A blessing will be offered for the newspaper and its staff by Fr. Jud Weiksnar. Also, refreshments will be served and you’ll have a chance to meet the Scribe‘s advisor, Prof. Dan Higgins as well as the student news staff. Hope to see you there! Tuesday, October 18 at 3 p.m. in West Herr Atrium



Yahoo! Finance News – Five Star Bank Names Ted Oexle Buffalo Regional President (Hilbert Trustee)

Buffalo Business FirstFive Star rehires commercial banker to lead Buffalo market

Avoiding Cold and Flu Viruses

fluseasonFrom the Hilbert College Wellness Center
by Kirsten Falcone, RN

It is that time of the year again, time for cold and flu symptoms to abound. Colds and influenza are both caused by viruses, but cold symptoms include a sore throat, runny nose, sneezing, congestion and coughing; and the flu adds on fever, muscle aches, chills and headaches (and sometimes vomiting and diarrhea).

Nobody has time to be sick—especially college students—so let’s review the basics of avoiding germs that cause illness.

The good news is you may possibly avoid catching both of them if you follow these tips:

  • Wash your hands regularly. This has been proven to be the number one defense against germs!
  • Don’t share water bottles, cups, or utensils. This is common sense, but not always observed.
  • Get a flu shot. A flu shot will help protect against three or four of the most prevalent influenza strains, depending upon which vaccination is available. (The next opportunity to receive a flu shot on campus will be at the Hilbert Wellness Fair on Wednesday, November 2, in the West Herr Atrium from 10:00 a.m. to 2:00 p.m.)
  • Disinfect your bathroom—handles, knobs, sink, countertop. Also disinfect all door knobs and surfaces where germs are more likely to proliferate.
  • Stay home to avoid infecting classmates. Professors are usually sympathetic toward students who call or email them beforehand when they will miss because of illness. (If you need an excuse note, come and see the Hilbert Wellness Center nurse, on duty Monday through Friday from 11:00 a.m. to 3:00 p.m. in the back of St. Joseph Hall.)
  • Take good care of you (follow healthful lifestyle habits)—nutrition and hydration, exercise, rest, etc. When you don’t maintain healthful habits, your immune system will weaken, giving germs the advantage.
  • Maintain a positive attitude. Studies show that optimistic people become ill less often than their pessimistic counterparts. You can do this by staying involved in life, giving to others, caring for a pet (if you are able), listening to music, taking up a hobby, meditating and praying, etc.
  • Avoid ill friends. Give them chicken soup, and then make your exit!
  • Don’t touch your face—especially your nose, mouth and eyes. Germs make their entrance into your body through these orifices, since they have the perfect medium for growth.
  • Reduce your stress. Do this by exercising, eating right, and getting enough sleep.
  • Don’t smoke or vape. Smoking puts your lungs at a higher risk for infection with a respiratory virus. It also lowers your resistance to disease. Quitting now is a decision you will never regret!
  • Brush your teeth and tongue two or three times per day. Your mouth can be like a petri dish for germs. By keeping it clean, you may stop a respiratory virus in its tracks.
  • Take your vitamin C. Vitamin C is well-known for boosting the body’s defense mechanisms. It can be found in supplements, but the best way to obtain it is through your daily diet. Fresh fruit, as well as some vegetables, including bell peppers, leafy green vegetables, Brussels sprouts, sweet potatoes, tomatoes and squash are all abundant in vitamin C.
  • Eat red apples. They contain an antioxidant called quercetin, which strengthens your immune system. New research has discovered that blueberries, green tea, broccoli, and cranberries also contain quercetin.
  • Don’t assume you are sick if you have only one symptom. If you have a sore throat, don’t give into the temptation of thinking you are getting sick. Sometimes you will come down with something. But if you are vigilant about taking care of yourself, a sore throat may be the only symptom you will experience.

For more information on avoiding colds and the flu, visit these Web Sites:


National Center for Complementary and Alternative Medicine (NCCAM):



Hawk Eyes – Oct. 13

Next week, October 17th– 21st, 2016 is Cultural Awareness Week at Hilbert College.  While our campus community is committed to diversity, equity, and inclusion all year long, we are taking time next week to be even more purposeful in the conversations, engagements, celebrations, and opportunities we partake in as a campus community.  Our theme this year is People, Power, Potential.  As a community there is strength, power, and endless possibility in who we can become and what we can achieve when we share our stories, avail ourselves to be a part of each other’s stories, harness our collective power, and maximize the potential possibilities we have to make ourselves, campus, community, and world a place where we are thriving. As the African Proverb shares “Alone we go fast, together we go far.”

Whether there are individuals sharing their stories from studying abroad, guest speakers talking about the politics of the NBA and discrimination, faculty members encouraging us to examine our philosophy of forgiveness, this week was curated with the hope to honor, engage with, learn from, and grow with each member of the Hilbert Community.  We hope you take a moment to attend as many of these free events as you are able.

If you have any questions about the week or will be in need of accommodations to best enjoy a particular event please email



2016-2017 All Hilbert Reads Selection – Coming Clean by Kimberly Rae Miller

Presentation and book signing on October 18th at 7:00 pm in Swan Auditorium.


Academic Advisement – IMPORTANT INFORMATION!

This year students must meet with their assigned advisor.  October 25th starts advising week, advisors must meet with their advisees and provide approval to register online.  This must be done prior to their registration date.

Registration dates are as follows:

Veterans & Honors:                November 2, 2016

Seniors (90+ credits):              November 7, 2016

Juniors (60+ credits):              November 8, 2016

Sophomores (30+ credits):     November 9, 2016

Freshman (0+ credits):            November 10, 2016

If you have any questions, please contact your academic advisor or Director of Student Records, Caprice Arabia at


Important Upcoming Dates

October 16 – Budget and Prioritizing, Trinity Hall 2nd Floor– 6:00 pm – 8:00 pm

Mass, St. Clare Chapel – 7:30 pm – 8:00pm

Game Night, Trinity Hall 2nd Floor – 8:00pm – 10:00 pm

October 17 – Hire-A-Hawk, Bogel Front Foyer – 10:30 am – 12:30 pm

Untys Jeopardy, Lower Level Campus Center, 2:00 pm – 4:30 pm

October 18 – Creating A Powerful Resume, CDC – 1:00 pm – 2:00 pm

October 19 – Mass, St. Clare Chapel – 12:30 pm – 1:00 pm

Hilbert Feud, St. Joe’s Second Floor Lounge – 8:30 pm – 10:30 pm