by: Camila Echevarria
How much do sleep and regular meals affect the way we study and feel? How can we make time for school, rest, and the things we enjoy? And where can we turn when we need support?
These questions shaped the Oct. 13 episode of “Up at Night,” titled “The Most Surprising Things Students Wish They Knew Earlier.” I joined fellow student hosts Adrian Nevarez and Chloe Mai, both Well-being and Health Outreach Ambassadors (WHOAs). Elliott Garcia, a nursing supervisor with USC Student Health, and Joe Maldonado, a USC Student Health Contact Center representative, also joined the conversation.
Together, we discussed current health concerns among students, habits that support physical and mental well-being, and advice we wish we had received earlier in college.
“Up at Night” is a live, student-led podcast and Zoom drop-in hour presented by USC Student Health. Each session includes a Contact Center representative who can answer questions, connect students with relevant resources, and remind them that help is available 24/7 at 213-740-9355 (WELL).
Current concerns among students
Skateboard and scooter injuries: Garcia explained that scooters are easily found all over campus, can travel quickly, and typically do not provide riders with helmets. “At Student Health, we see a lot of injuries on the scooters, so we encourage folks to slow down and be especially careful with pedestrians,” he added.
Flu prevention: Garcia also discussed respiratory illnesses such as the flu and common cold, which can spread quickly in large classrooms and other shared spaces. He emphasized the importance of getting an annual flu vaccine, practicing good hand hygiene, wearing a mask when sick, and avoiding close contact when possible.
Wildlife safety: Finally, Garcia shared that Student Health also sees patients with bites from cats, dogs, squirrels, and even coyotes. “Squirrels are adorable, but they can also mistake your fingertip for a peanut,” he said. He reminded listeners that Student Health can help determine the appropriate care, which may not always require a physician visit. Students can call the Contact Center at 213-740-9355 (WELL) to connect with an Advice Nurse.
Tips from Trojans to Trojans
There is no productivity without good sleep:
I shared that productivity and resting are two sides of the same coin.
“We sometimes try to do as many things as we can and get into sleep deprivation, which prevents us from working and studying well.”
Chloe also emphasized the importance of maintaining a consistent sleep schedule. She shared that waking up late often led her to take naps, eat at different times, and disrupt the rest of her day.
“While attending nursing school, I realized that getting sleep was much more important than that cram session the night before,” Garcia said. “It’s not to say that I wouldn’t study, but I would put a limit on it.”
Make time for your meals:
Adrian recommended preparing meals in advance for days when we are too busy and forget to make time to eat. He noted that packed schedules can lead us to miss out on proper nutrition, skip meals, or rely on fast food — patterns that can eventually become long-term habits.
These habits can jeopardize your health and affect your studies. “Eating shouldn’t be something you only squeeze in if you finish everything else,” Adrian said.
It’s okay doing things “just for fun”:
Not everything we do needs to have an academic or professional purpose. Reading a novel, watching a sitcom, sitting outside, or taking another intentional break can be an important part of supporting our well-being.
I shared that some of those unstructured, “doing nothing” moments helped me recognize my interests within journalism.
“Prioritizing your own mental and physical well-being involves setting aside some of that time,” Garcia said. “It could be something as simple as touching grass right there, sitting under a tree, and enjoying a couple sips of that coffee.”
Ask Trojan upperclassmen for advice:
Asking other students about their goals, what they wish they had known earlier, and what they would do differently can help us discover options we may not have considered.
“People talk about the Trojan spirit and all of the Trojan alumni network,” Adrian said. “And they are real because everybody does treat each other like family.”
He encouraged students to reach out to peers, graduate students, faculty members, and others across USC. Asking for help can lead to valuable advice and unexpected opportunities.
As for Chloe, she shared that her seniors were happy and excited to discuss their experiences when she asked for advice about housing for her junior year.
Resources Highlighted
USC Student Health Contact Center: Available 24/7 at 213-740-9355 (WELL) to answer questions and help connect students with the appropriate service or resource.
MySHR: Schedule medical appointments, send secure messages, access health information, and find available counseling groups.
Let’s Talk: Brief, one-on-one conversations with a Counseling and Mental Health clinician focused on problem-solving, skills and resilience.
Mindful USC: Free in-person and online mindfulness classes, retreats, and drop-in meditation groups for beginners and experienced participants.
EngageSC: Explore campus activities, events, and recognized student organizations based on your interests.
Trojan Food Pantry: Supplemental groceries for eligible enrolled students experiencing food insecurity.
Emergency Meal Swipes: Short-term dining hall support for eligible students experiencing an urgent, unexpected food emergency.
CalFresh: A California food benefits program that helps eligible students purchase groceries.
The remaining fall sessions of “Up at Night” will take place Oct. 27 and Nov. 10 at 9 p.m. Students can watch on Instagram Live at @USCTrojanHealthHub or join the Zoom drop-in hour with their USC account. No registration is required, and attendees can submit questions anonymously through the Q&A feature.
Follow @USCTrojanHealthHub to watch on Instagram Live and stay up to date on wellness events, resources, and other Student Health programs.
“Up at Night” is brought to you by the USC Student Health Contact Center. If you need help making or canceling an appointment, or aren’t sure where to start, call 213-740-9355 (WELL). Our Contact Center team is available 24/7 to support you.
