Refresh

Many students struggle to get a good night’s sleep in college. The good news is Refresh is here to help! Refresh aims to provide Hawkeyes with the skills, strategies and support to achieve more restful nights. The program offers two formats to participate, which are described below.

Remember: Complete the program evaluation that you will be emailed at the conclusion of either format, and you will receive a Refresh prize pack! It is the perfect complement to restful nights.

***Only for Fall 2019***

Through the end of the Fall 2019 semester, any student who tracks their sleep with the app consistently for 30 nights will be entered in a drawing to win a free Apple Watch!  Just follow the instructions above (be sure to use the correct email address as indicated above) and consistently track 30 nights and you’re automatically entered. A heart rate monitoring device is not required to track your sleep.   

REFRESH v2

Refresh Smartphone App powered by Sleeprate

The Sleeprate app monitors and analyzes your sleep to reveal how long and how well you slept; it identifies issues with your sleep and then provides a personalized program to improve your sleep. The app walks you through this program step-by-step at your pace until you’re sleeping better.

The full program can be completed in 4-12 weeks, depending on your specific sleep issue and your commitment to new habits for better sleep.

The aim in the first week is to learn your sleep patterns and related habits, and to detect any issues through questionnaires and nightly sleep monitoring. This information is then used to design a personalized Sleep Improvement Plan, based on your individual sleep behavior. Every seven days you get a short progress report and new strategies, skills and support to help you get the sleep you need: fall asleep faster, sleep through the night and wake up refreshed.

The app offers:

  • Sleep monitoring – track your sleep with the app alone or paired with common wearable devices*: heart rate monitors, Fitbit, Garmin or Apple Watch, among others.
  • Sound analysis – find out if you snore or if other noises disturb your sleep.
  • Thorough assessment – Sleeprate compiles your sleep data over a week, and together with questionnaires puts together a complete report on how well and how long you sleep, and habits that may affect it.
  • Relaxation tools to help quiet busy minds.
  • Smart Alarm – When paired with a heart rate monitor this alarm wakes you at the best moment in your sleep cycle within a window you specify.
  • Short videos tell you about different aspects of sleep – the structure of sleep, sleep drive, the impact of tension, caffeine, alcohol or screen time, etc.

How do I start?

  1. From the Google Play/Apple App Store download the app called “Sleeprate: Improve Your Sleep.” Google App Link /Apple App Link
  2. When prompted to sign in with your email and choose a password, it is important that you use your Hawkmail University email account. This is your email address that is formatted similar to “firstname-lastname@uiowa.edu”. The format of “hawkid@uiowa.edu” is not your University email address and using this format will prevent you from accessing the full version of the program.
  3. Follow the directions and choices on the screen.
  4. You should receive a confirmation email with the Refresh logo in your Hawkmail account.  Confirm your account through that email and you’re in!
  5. Ready to go? Get in bed and track your sleep!

Remember: Complete the program evaluation that you will be emailed at the conclusion of either format, and you will receive a Refresh prize pack! It is the perfect complement to restful nights.

Email Version

Once you have registered, you will receive an email every Tuesday for 8 weeks that has an attached PDF. Students are encouraged to spend 30 minutes per week with the program information.

Some information that is included:

  • Physiology of sleep
  • Relaxation training
  • Mindfulness training
  • Cognitive strategies
  • Daily sleep logs

Refresh Email Registration Form 

Want an extra boost towards restful nights? If you have the app, you can also....

Meet with a Refresh consultant

A little support can go a long way when facing a challenge, and we’re here for you!  Meet with a Refresh consultant to help get started and stay motivated through the program.  Everyone deserves restful nights and refreshed days, so let us help you turn your dreams of sweet dreams into a reality. 

To sign up for an appointment, click here

Checkout a heart rate monitor

The Refresh program can be completed without a heart rate monitor, but using a monitor can provide additional analytic data useful in determining your personal sleep patterns.  By participating in a Refresh consultation meeting (see above), you will be able to check out a heart rate monitor for 2 weeks.

Personal heart rate devices

*To get more data regarding your sleep you may pair the app with a wearable device of your choice. Sleeprate’s app is compatible with a wide range of devices: Apple Watch, Fitbit, Garmin Wearables, Polar H10 and H7, Suunto Smart Sensor, CardioSport HRM, and Wahoo TICKR (except TICKR X).

To get more information whether your device is compatible with Sleeprate, click on this SleepRate compatible devices or visit www.sleeprate.com.

Note: The provided heart rate monitor is not a medical device and is not intended for detecting or diagnosing a specific medical problem. If you have a pacemaker or other implanted electronic device, consult your doctor before using this product. 

Questions

Please email Becca Don at rebecca-don@uiowa.edu with any questions.