Snapshot
Type of Interaction: Student-support services, Asynchronous
Type of Course: Online
Part 1 of this post focused on fostering online student success through faculty presence and briefly discussed the significance of student support outside faculty’s domain. Part 2 of this post will dive deeper into the significance of student development and support as it relates to student success in online and hybrid courses. First, we will discuss what exactly student success looks like.
Student success is a multi-faceted concept that involves students reaching their goals and potential to achieve the following outcomes (Cuseo, 2013):
- Student Retention (Persistence): The admission and retainment of students at an institution.
- Educational Attainment: The achievement of obtaining an educational degree.
- Academic Achievement: High levels of academic performance (satisfactory grades, Dean’s list, etc.).
- Student Advancement: The achievement of educational goals that are designed to prepare them for occupational workforce after college.
- Holistic Development: The growth of an individual as a “whole person” — intellectual development, emotional development, social development, ethical development, physical development, and spiritual development.

The admission and retainment of students at an institution
Cuseo’s areas of success are what student success—both general student success and online student success—is centered around. Academic achievement and educational attainment are the typical goals thought of when considering student success, but higher education is working toward assisting student success in a more holistic scope in order to help students become active and productive members of society (Nash & Murray, 2009; Schuh, Jones, & Torres, 2016; Rogoff, 2003).
How do we support academic and educational student success outcomes for online and hybrid courses?
There are a few practices that student development/support staff can engage in to assist with the academic side of student success. These practices must be intentional, thoughtful, and repeated over time so that the student has increased chances of academic achievement and educational attainment. If more students succeed academically and educationally, institutions will see a rise in student persistence and retention rates.
Methods to support students academically include the following:
- Student Resources: Ensure that adequate online academic resources, such as tutoring or academic coaching, are available and easily accessed through the course.
- Early Alert Interventions: Provide early alert intervention for students. Many studies have found that if students are struggling in a course, or if they are not completing the requirement of the course, early conversations and notifications should be had between students, support staff, and faculty. Courses can also be designed to easily alert faculty and support staff of when a student is not meeting the course’s requirements.
- Virtual Office Hours: Offer virtual office hours to distance learning students. Faculty or support staff office hours—available online through Zoom, email, or other electronic communications—can provide students a structured space to ask questions, receive feedback, and experience faculty presence in the course.
How do we support other aspects of student success in online and hybrid courses?
Over the past decade, studies have shown that in order to enhance the student experience and increase retention rates, equal focus on academic achievement and non-academic elements of student life are needed (Cuseo, 2013; Nunn, 2014; Pascarella & Terenzini, 2005; Smith, 2003).
Methods to support students holistically include the following:
- Student Resources: Offer online student resources—such as virtual counseling, career advising, job opportunities, and student involvement—helps students obtain access to needed guidance and connections that are crucial to the student experience and help further student success. Note: Many of these resources are currently in development at Texas State University. However, the importance of collaboration to obtain these resources is still needed.
- Understanding Mental Health: Understand mental health at some capacity. Anyone in higher education has the potential to be a student’s “safe place” and confidant. With mental health issues on the rise, there is a high chance that a higher education professional will come across a student who may need assistance with mental health challenges—even an online student. Faculty and support staff can assist students in this regard by undergoing basic mental health training while also being knowledgeable of the online mental health resources available to students. Mental health, awareness, and other similar trainings are available to staff and faculty at Texas State University. Check out the HR Workshop Webpage for more information. Faculty and staff should also be aware of the online resources that online students can use if they need any mental health assistance. Check out TAO and the Counseling Center Webpage for more information.
- Be an Open Ear: Listen. Students may not know many people at their institution—even less so if they are online students—and they may not feel comfortable speaking with faculty about the issues that they are facing—that’s when students tend to turn to student development/support staff. Taking a few minutes to discuss students’ concerns and listen to their issues has proven to be an effective way to help students achieve success. Not every student can come to your office, but these types of interactions with online students can take place in a virtual chat meeting, over the phone, or even via email if needed. Students may not get the answers they were hoping for, but if they feel listened to and advocated for, they are more likely to continue on in the course and at the institution. (Komarraju, Musulkin, Bhattacharya, 2010).
Conclusion
In order to foster student success in online and hybrid courses, faculty and staff must work to provide easy access to online resources (tutoring, counseling, student involvement, office hours, etc.) while ensuring that care is provided to students through active listening, understanding mental health, and having critical discussions with students regarding their success. A holistic approach to student success is not a new practice, but we as higher education professionals must work to better our services to meet the many needs of our students. If we do so, we will not only see higher grades, higher retention rates, and higher completion rates, but also more active citizens and leaders ready to make a difference in the world we live in.
References
Cuseo, J. (2014). Student success: Definition, outcomes, principles and practices, Esource for college transitions. University of South Carolina: National Resource Center for the First-Year Experience & Students in Transition. Retrieved from https://www2.indstate.edu/studentsuccess/pdf/Defining%20Student%20Success.pdf
Komarraju, M., Musulkin, S., Bhattacharya, G. (2010) Role of student-faculty interactions in developing college students’ academic self-concept, motivation, and achievement. Journal of College Student Development, 51(3), 332-342. doi: 10.1353/csd.0.0137
Nash, R.J., & Murray, M.C. (2009). Helping college students find purpose: The campus guide to meaning-making. San Francisco, CA: Jossey-Bass.
Nunn, L. M. (2014). Defining student success: The role of school and culture. New Brunswick, NJ: Rutgers University Press.
Pascarella, E. T., & Terenzini, P. T. (2005). How college affects students, volume 2: A third decade of research. San Francisco: Jossey-Bass.
Schuh, J.H., Jones, S.R., Torres, V. (2016). Student success. In S.J Schuh, S.R. Jones, & V. Torres (Eds.), Student services: A handbook for the profession (pp. 236-251). San Francisco, CA: Jossey Bass.
Smith, R. (2003). Changing institutional culture for first-year students and those who teach them. About Campus, 8, 3-8.
Rogoff, B. (2003). The cultural nature of human development. New York, NY: Oxford University Press.
Optimizing Sleep for Muscle Growth: A Guide for Gym Rats
Sleep is the cornerstone of muscle growth and recovery.
Without adequate rest, your efforts in the gym may go unnoticed.
Here’s how to maximize your sleep quality for peak performance:
The Importance of Quality Sleep
Sleep is when your body rebuilds and repairs tissues, synthesizes muscle protein,
and burns fat. Aim for 7-9 hours per night. Poor sleep
quality can impair recovery and reduce muscle growth.
Understanding Sleep Stages
Deep sleep is critical for muscle recovery. Focus on getting adequate deep sleep stages to allow your body to fully restore itself.
Avoid shortchanging yourself with inadequate sleep.
Recovery Through Sleep
Sleep drives the body’s ability to recover from intense training
sessions. Without it, you risk overtraining and stifling your gains.
Prioritize sleep as much as you do your workouts.
Breaking Bad Habits
Avoid screens before bed to improve sleep quality.
Poor lighting, irregular schedules, and excessive caffeine
can disrupt your body’s natural rhythm.
Crafting a Bedtime Routine
Create a calming pre-sleep routine, including relaxing activities like reading
or meditation. Consistency is key—stick to the same bedtime and wake time every day.
The Impact of Sleep on Muscle Growth
Insufficient sleep reduces muscle protein synthesis, leading to slower growth.
It also increases recovery time and fatigue levels,
hindering progress.
Tips for Gym Rats
Prioritize sleep as much as you do strength training.
Your gains depend on it. Stay consistent, stay disciplined, and
watch your muscles grow!
Optimizing Sleep For Muscle Growth: Guide For Gym Rats
Sleep plays a pivotal role in muscle growth and recovery.
For gym rats, achieving optimal sleep quality is essential for building
muscle, recovering from workouts, and staying consistent with
fitness goals. This guide outlines everything
you need to know about optimizing sleep for muscle growth.
What is Sleep Optimization for Muscle Growth?
Sleep optimization refers to the deliberate effort to improve
sleep quality, duration, and consistency. For individuals focused on muscle growth, it means creating a sleep environment that supports recovery,
allows the body to repair tissue, and maximizes muscle protein synthesis.
Without sufficient sleep, muscle growth stalls, and recovery is hindered, leading to plateaus in fitness progress.
Why Optimize Sleep for Muscle Growth?
Every muscle-building goal requires a foundation of adequate sleep.
Here are the key reasons why sleep optimization is crucial:
Recovery and Repair: Muscles grow during periods of rest when the body synthesizes protein and repairs tissues.
GH Secretion: Sleep triggers the release of growth hormone
(GH), which is essential for muscle growth.
Neuroendocrine Balance: Proper sleep regulates hormones like testosterone, which directly
influence muscle mass.
Consistency and Focus: Poor sleep can impair focus, motivation, and decision-making, hindering workout intensity and frequency.
Top 10 Tips for Optimizing Sleep for Muscle Growth
To maximize your muscle growth potential, incorporate
these tips into your daily routine:
1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a Relaxing Pre-Sleep Routine: Engage in calming activities
like reading or meditating to signal your body it’s time to rest.
3. Ensure a Dark, Quiet Sleep Environment: Use blackout curtains and white noise machines to eliminate distractions.
4. Optimize Your Mattress and Pillow: Invest in a supportive
mattress and high-quality pillows for better spinal alignment.
5. Limit Screen Time Before Bed: Avoid screens (phones, computers)
at least an hour before sleep to reduce blue light exposure.
6. Eat Lighter Dinners: Avoid heavy, fatty foods
close to bedtime to prevent indigestion and discomfort.
7. Stay Hydrated: Drink water throughout the day but avoid
excessive fluids before bed to minimize bathroom trips.
8. Consider Supplements: Melatonin or magnesium supplements may help improve sleep quality if
needed.
9. Avoid Stimulants Late in the Day: Limit caffeine and nicotine intake, especially after 3 PM.
10. Workout Earlier in the Day: Exhausting your muscles
during workouts can enhance recovery and sleep quality.
Pros and Cons of Sleep Optimization for Muscle Growth
Pros:
Enhanced muscle recovery and growth.
Improved workout performance and intensity.
Reduced risk of injury due to better recovery.
Increased motivation and focus for fitness goals.
Cons:
Requires significant time commitment to establish a routine.
Might feel difficult if you’re used to irregular sleep patterns.
Dependent on maintaining a consistent schedule, even during holidays or
stressful periods.
FAQ: Top 10 Most Common Questions About Sleep and Muscle Growth
What are the best pre-sleep habits to promote restorative sleep?
Establish a calming routine, avoid screens, and create a relaxing environment.
A warm bath or reading can help you wind down.
Can I use supplements to improve my sleep quality?
Yes, supplements like melatonin, magnesium, or calcium can aid sleep, especially if you have trouble
falling asleep. Always consult a healthcare professional before starting new supplements.
How does sleep affect my workout performance?
Quality sleep enhances muscle recovery, endurance, and strength.
Poor sleep can lead to fatigue and decreased performance during workouts.
Can I catch up on sleep over the weekend to make up for weekday sleep deficits?
Sleep debt accumulates quickly and isn’t easily resolved.
Consistently getting 7-9 hours of quality sleep each night is essential for long-term muscle growth
and health.
How can I create an optimal sleep environment?
Use heavy blackout curtains, invest in a comfortable mattress,
and consider white noise machines or fans to minimize disturbances.
Keep your bedroom cool and dark.
Can napping help with muscle recovery and growth?
Napping can enhance alertness and recovery, but it’s less effective than consistent nighttime sleep for long-term muscle growth.
How do I know if I’m getting enough restorative sleep?
Look for signs like morning energy, vivid dreams, and a sense of relaxation. If you feel consistently tired,
you may not be getting enough quality sleep.
What if I have a hard time falling asleep or staying asleep?
Struggling with sleep can indicate underlying issues like sleep apnea, stress,
or poor sleep hygiene. Consider consulting a
healthcare professional for personalized advice.
How can Boostcamp help me track my sleep and muscle growth progress?
Boostcamp is a comprehensive app that tracks sleep quality,
provides insights, and connects to workout data to help users optimize
both recovery and performance.
Sleep and Muscle Growth Conclusion:
Sleep optimization is a cornerstone of muscle growth for gym rats.
By prioritizing quality sleep, you enhance recovery, support
muscle protein synthesis, and improve overall fitness performance.
Consistency is key—without adequate rest, your efforts in the gym may go unnoticed.
Prioritize sleep as much as you do your workouts, and see how it transforms your muscle growth journey.
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