• Occupations in Higher Education - Transitions Inventory (OHETI)

    Please complete the following assessment. After answering all sections, you will see your scores.

  • Information about you

    To start, please answer the following questions about you.
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  • Assessment Area 1: Sleep

    Please respond to each statement below.

  • Assessment Area 2: Nutrition and Healthy Eating

    Please respond to each statement below.

  • Assessment Area 3: Managing Health Needs

    Please respond to each statement below.

  • Assessment Area 4: Academics

    Please respond to each statement below.

  • Assessment Area 5: Work and Volunteer

    Please respond to each statement below.

  • Assessment Area 6: Social Participation

    Please respond to each statement below.

  • Assessment Area 7: Movement and Physical Activity

    Please respond to each statement below.

  • Assessment Area 8: Leisure

    Please respond to each statement below.

  • Assessment Area 9: Caregiving

    Please respond to each statement below.

  • Assessment Area 10: Spirituality

    Please respond to each statement below.

  • Assessment results by Area of Occupation

  • SLEEP
    Understand your sleep 

    Do you know how much sleep you get? 

    Consider tracking your sleep over a 7-day period using the NSF DiarySleep.  After you do this,  think about how much sleep you got and where you could/need to do better.  Notice patterns of sleep - days when you get more; days when you get less. Also, consider if and when you might be waking early and/or waking up during the night and why.

    Do you know how to plan for sleep?

    To feel rested during the day, it is important to know when you need to get to sleep to meet the recommended 6-8 hours per night for adults. 
    A sleep calculator can help you figure out when you need to start getting ready for bed in order to have a chance at getting the right amount of sleep. Consider using a sleep calculator to figure out when you should go to sleep for ultimate rest. 
    It is generally recommneded that you fall asleep and wake up at the same time every day (give or take and hour) of the week (weekends and weekdays).   
    Do you have trouble getting to sleep when you need it? 

    Activities that you are involved in around sleep time can impact sleep. Consider what you do in the 1-2 hours before you try to go to sleep.  Write down what you are doing in the evenings and reflect on how you can improve your sleep preparation. 

    Take action for better sleep

     

    Sleep hygiene

    Intentionally planning activities that help you feel sleepy when you get into bed is called "sleep hygiene".  Improving your sleep hygiene can help you sleep better.

    Some ways to work on sleep hygiene:

    Limit screen time prior to bed (at least an hour before going to sleep).
    Practice a relaxing moment before bed (meditation, reading, etc).
    Write in a journal to help ease your mind of any stressors or anxieties from the day. 
    Use a sound machine to limit environmental noise.
    Use essential oil diffuser (lavendar oil, for example) to provide a calming trigger to sleep.
    Use an app to relax and prepare for bed.   
    Calm focuses on meditation.
    Relax Melodies has sleep sounds and sleep meditations that can be useful to calm your brain before bed.  
    Daytime activities that impact sleep

    Some other things you can do to make sure you are ready for sleep when you go to bed:

    Reduce caffeine consumption (figure out how with a caffeine calculator).
    Plan workouts early in the evening (or better yet, wake up early to exercise) - exercise and movement can promote good sleep at night. 
    Need some other ideas? 

    Check out this comprehensive sleep guide from TheCollegeOT.

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