California State University, Sacramento

Based on real user feedback and statistics, no longer supports Microsoft’s Internet Explorer browser. Please upgrade your browser to improve your experience.

Skip to Main Content

Learning & Development Human Resources

Support Page Content

Employee Wellness

The Sacramento State Employee Wellness Program is a series of instructor-led classes and self-guided activities offered to all Sac State employees, including emeritus, free of cost. Learning & Development administers this program, including the registration, coordination of instructors, and space reservation.

gingko leaf maze

Spring 2020 Employee Relaxation and Meditation Class

Online, live, instructor-led half-hour session will incorporate 10 minutes of posture/body awareness exercises and 20 minutes of guided meditation drawing on Zen, Vipassana, and Mindfulness. Participants will sit or lay on the floor during the session. Music may be used. Appropriate for all! Although zoom is being used to deliver these sessions, participant video and audio will be off so you can relax wherever you find yourself during the session.

The last classes for spring semester are Tuesday, May 26 & Thursday, May 28, from 12:15 - 12:45 PM

To access the class, please click on the zoom room link:

To add sessions to your Outlook calendar:

Questions or to request closed-captioning:

yellow rose bush in bloom

Home Ergonomics and Stretching Wellness

The office of Risk Management Services would like to support those who are telecommuting. Our one hour Ergonomics session will address the importance of home office set up, movement, and stretching.

The remaining sessions for spring semester will be held on Wednesdays and Fridays from 1:00 - 2:00 PM on May 22, May 27, and May 29.

To register for these sessions and add them to your calendar, visit:

If you require accommodations, please contact For participants who need ASL/CC, please make a request 3-5 days before the session.
For training purposes, these sessions will be recorded.

Rest and Revive Healthy Sleep Program

To help you feel more healthy and focused, Learning & Development has teamed up with Kaiser Permanente to bring you the Rest and Revive wellness campaign. During this fun, easy-to-follow program, you’ll receive six weekly emails with practical suggestions for getting better rest, a sleep management workbook, and sleep journal to use throughout the campaign for better rest. The following topics are covered: 1) Restful sleep self-assessment and goal setting; 2) Building a healthy foundation; 3) Understanding your sleep habits; 4) Identifying sleep thieves; 5) Managing stress; 6) What if I still can’t sleep?; and 7) Assessing your plan and looking forward. All employees welcome!

To participate in this wellness campaign, please sign up for the L&D email listserv at:


For those who may be joining us late, the previous weeks' emails and attachments are below:

bed of purple flowers and one orange poppy


Where you are, and where you want to be. Going to sleep is part of your daily routine. After all, you do it every night. But are you getting the right kind of shut-eye?

Simply jotting down what you do each day can uncover things you might not realize about your sleep patterns.

There are three documents attached to the week one email. The Rest and Revive Workbook is a simple tool for learning about your sleep quality. It's designed to help you identify sleep habits, look for areas you can improve, and set an achievable goal for the future. Also attached are the Rest and Revive Employee Guide and your Sleep Journal. These materials will be referred to throughout the next six weeks.

Take time this week to begin using these materials to start your record. We'll be working with this record over the next six weeks, and it will be important for you to have a snapshot of at least two full weeks of your sleep patterns.

Taking the time to make behavior changes can help you improve your sleep and your overall health. But stay safe: If you keep struggling to sleep or regularly find yourself tired during the day, it may be a sign of an underlying condition. When in doubt, reach out to your doctor.


Healthy Sleep Program - Week 2: BUILDING A HEALTHY FOUNDATION

sun shining through a leaf canopy

Learn how much sleep you need and pay off your sleep debt

After a week of keeping your logs, you may be wondering how much sleep you actually need.

According to the National Sleep Foundation, there's no "magic number" -- but most adults need seven to eight hours to feel healthy.

Each night you get less than that, you increase what is known as your sleep debt. Sleep lost to stress. Sleep lost to poor health. Sleep lost to keeping odd hours. Like credit card debt, it adds up over time. And it can do a lot of damage to your health.

The good news is you can pay it off!

To learn more about the consequences of sleepless nights, check out the attached "In Brief: Your Guide to Healthy Sleep" from the National Institutes of Health. Of particular help are the tips found on page four.

Continue using your workbook and sleep journal this week. Next week, we'll help you form a simple, personalized action plan for getting out of the red.


Healthy Sleep Program - Week 3: ANALYZING YOUR LOGS

blades of green grass with dew droplets

Now that you've filled out your logs for two weeks, it's time to look at what they're telling you. Print this email, and use your logs to answer the questions on the worksheet attached.

Look at the questions to which you answered "often" or "very often". Do you see connections between those areas and what's in your daytime activity log? How'd you sleep on the days you took medication, drank alcohol, or had caffeinated drinks? If you felt stressed some days, did you sleep poorly those nights?

With those sorts of questions in mind, find the "sleep action plan" in your Rest and Revive workbook (sent week one). Think about one behavior you are confident you can improve, and make a simple plan to change it. For instance, if your bedtime varies by hours, make a plan to go to bed at the same time each night. Be sure to hold onto your plan -- at the end of the program, you'll revisit it and assess your progress.