Many students struggle to get a good night’s sleep in college, but poor sleep at night can cause problems in the daylight. Some issues caused by lack of sleep include inability to focus, memory impairment, serious health risks and increased stress and anxiety, just to name a few.

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.


Once you have registered, you will receive a weekly email 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

Smartphone or Tablet App (Apple or Android):

The full program can be completed in 35-45 days, depending on how frequently you engage with it.

In the first portion, which can be completed in 5 days, the app will help assess your sleep habits through a series of questionnaires and nightly sleep monitoring. This information will be used to design a personalized Sleep Improvement Plan, based on your individual sleep behavior. The second portion of the program, which can be completed in 30 nights, will guide you through your customized Sleep Improvement Plan, providing you with strategies, skills and support along the way.

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.

Want an extra boost towards restful nights? 

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, just complete the Refresh registration at the link below and select “Smartphone App Version: including Sleep Consultation Appointment + Optional Heart Rate Monitor Rental" (you will receive a follow-up email to schedule an appointment).

Heart rate monitor checkout

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, you will be able to check out a heart rate monitor for 2 weeks.

Personal heart rate devices

If you have a personal heart rate monitor that records instantaneous heart rate and uses Bluetooth, you can also sync it with the program. Some examples are the Suunto Smart Sensor, the Cardiosport HRM, Wahoo TICKR (but not the TICKR X), Geonaute HRM, or the Polar H7. The program is now also compatible with Fitbits or Smart Watches.

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.

Registration & Questions:

Please complete the registration form at the following link in order to get started with the program:  Refresh Registration Form  Be sure to use your Hawkmail account ( for your email address, as that is the only way you will be able to register.

Registration is updated weekly so it may be a few days before you hear back. Please email Becca Don at with any questions.