Don't Forget To Sleep
I have heard and talked to so many people who have pulled all nighters to cram and study for their exams. And it amazed me how little people know about good study habits. Pulling an all nighter to study will do you much more harm than good. Sleeping between 7 and 9 hours (7 hours and 30 minutes being the best that has been researched thus far) per night can have a positive impact on your overall health, including your ability to study. for example, getting enough sleep will help boost your memory. As we sleep, our brain goes through our impressions of the day, which is very important for the memory formation process. So if you have just retained new material or are trying to learn something new, you will actually perform better after you sleep. Getting enough sleep will not only keep those hideous dark bags from under your eyes, but it will keep you energized, alert and happy. Finals are stressful enough as it is so why would you make yourself even more irritable by not getting enough sleep?! A lack of sleep will also cause your body to release more stress hormones, called cortisol, which only adds to the stress from all the homework and studying. And if that itself didn't make you want to go take a 20 minute power nap get this, a lack of sleep also causes your metabolism to slow down and dramatically increases ghrelin levels. This means your appetite is stimulated and you crave more food throughout the day. On the other hand if it is IMPOSSIBLE for you to get at least 7 hours of sleep a night, try to find time for a 20 to 30 minute power nap as this type of nap provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.
Eat Small Meals Frequently
Just because you may be looking for a easy way through that essay (spark notes.. we all know we've gave it a go at least once) doesn't mean you should be looking for an easy way through your diet as in delivery, fast food, frozen processed meals that nine times out of ten will leave you feeling heavy, bloated and tired. It is so important to eat healthy meals or snacks during your studying time and finals. Foods with little to zero nutrients work to slow your body down. They are not made to fuel your brain, which is something you'll be needing desperately during finals week. Although you may be stressed and its tempting to just throw something into the microwave or drive down to the burger shack and order the fattiest, greasiest burger you can, its not the smart choice. You may even think you deserve that burger as a reward for working so hard. Remeber, comfort or stress eating will not help you. It will make you feel guilty and slow your brain down. Instead try and eat 5-6 small meals a day that are full of fiber, whole grains, healthy fats, fruits, vegetables and lean meats and proteins so that you will be full of energy and don't go hungry. If you're the type of person that doesn't like to take breaks when studying (which i might add is CRAZY!!!) meal prepping is for you, at the beginning of the week prep some delicious foods that you can grab to snack on. Ex: Apple or celery with almond butter, peta chips or carrots with hummus, blueberries with pumpkin seeds and Greek yogurt, rice cakes with almond butter and banana or hummus and cucumber, fruit bowl, nuts and dried fruit. There are so many delicious options. Get creative!!
Heres a list of the types of foods to incorporate:
- Whole grain such as whole grain pasta, whole grain bread, brown rice
- Fish with healthy fats, such as salmon. I love mine grilled served with mango salsa (no cilantro)
- Blueberries
- Pumpkin seeds
- Broccoli
- Nuts especially walnuts
- Spinach
- Legumes
Get Active!
Don't stray away from your regular exercise routine just because your busy and see it as less of a priority. While you may feel that you are too busy to complete your regular training program, i definitely recommend to at least go for a quick walk outside each day. Exercising releases endorphin's which are Your "happy" hormone, even if you aren't happy at all about getting up and moving, you surly will feel better when you have finished! There have been several studies showing that exercise can actually improve concentration and your ability to process information. A brisk walk and some fresh air could really help you stay alert and study better when you get home.
Plan Out Your Time
Walking into your final without a plan could be disastrous and potentially sabotage your end results. just like a workout plan, its so crucial to know what you are doing, how much you are doing and why. Schedules work wonderfully for getting you on track and accountable. A schedule that you can follow and help to priorities your time efficiently will help you take control. For example scheduling your meals, exercise, relaxation/quiet time, sleeping, to do lists will help you to feel much more organized and less stressed. When studying, it is super important to use your time wisely and not have to worry about the little unimportant things.
I hope these tips will help you prepare and stay sane and healthy during those tough finals. Good luck to anyone preparing for an exam. Just think about that HUGE sigh of relief you will exhale when you walk out of your last exam and realize its summer!! Go soak up that sun because you sure have earned it.
xx Rachel
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