It may sound like a good idea to stay up all night cramming, but without sleep, your brain just won’t function. Almost all students pull all-nighters at some point, but they can have damaging effects on your brain for up to four days.  Stick to your regular sleep cycle as much as possible. Disrupting your sleep schedule by staying up too late or waking up before your body has fully rested messes with your REM (rapid-eye movement) sleep, which will leave you feeling sluggish and can hinder your memory.  Set aside a specific time to study for an exam and use that time wisely. Then, go to bed!  Take off at least one full day a week to give your brain and body a chance to rest and recover from studying. If you’re not eating properly, your brain won’t be able to function at its best. Getting enough nutrients will allow your body and brain to function optimally on exam day and while you study. Make sure that you eat at regular intervals and don’t mindlessly snack on junk.  Try starting your day off with complex carbohydrates, such as oatmeal and whole grains. Complex carbohydrates help your body produce energy that your brain needs to perform. Because they digest slowly over a longer period of time, you’re less likely to get nasty blood sugar spikes and crashes, too. You might also want to incorporate some eggs into your diet. Eggs contain choline, which is linked to memory and cognitive performance.  Oily fish that contain omega-3 fatty acids, such as salmon, are also tied to brain function. A salmon croquette isn’t going to ace your test for you, but the protein and nutrients will definitely help boost your brainpower.  Avoid simple carbohydrates and processed sugar. These may give you a temporary energy bump, but they cause crashes and fatigue later. If you crave something sweet, go for fruits -- especially those that contain vitamin C, which may help improve your mental functioning. Salty snackers may prefer pumpkin seeds or nuts, which have vitamin E and zinc. It’s tempting to load up on caffeinated beverages when you’re studying for final exams, but be careful. Caffeine is a diuretic, meaning it will dehydrate you. It can also give you a wicked case of the caffeine jitters. Dehydration can cause fatigue, so drink plenty of plain, clear water.  Adolescents (under 18) should limit caffeine intake to about 100mg a day. Depending on the variety, that can be as little as a single cup of coffee, or two 12-ounce cans of cola. Adults should keep caffeine intake between 200mg-400mg a day.  Men need, on average, 13 cups (3 liters) of water per day. Women need about 9 cups (2.2 liters) of water per day.  Get yourself a refillable water bottle. You may be more likely to drink water from a bottle than a glass, especially if you often drink bottled soft drinks. Avoid alcohol, especially the night before a big exam. In addition to the hangovers and other nasty side effects, alcohol dehydrates you, which can cause fatigue on test day. There are several ways that visualization can help you feel more prepared for a final exam. You can use “outcome and process visualization” to help you imagine achieving your goal, and relaxation visualization to help you destress.  Use outcome and process visualization to imagine yourself achieving your goal. Imagine what it looks like for you to pass your final exam. Imagine this success in as much detail as possible. Then, imagine the steps you need to take to achieve your goal. In this case, things like “taking notes,” “going to class,” and “studying” are obvious steps you could envision.  Use the “palming method” of visualization to help you relax. Close your eyes and cover them with the palms of your hands. Don’t touch your eyeballs. Imagine a scene that’s very relaxing to you, such as a day at the beach or curled up in bed with a good book. Picture as many details as possible to make it realistic, and spend 1-2 minutes enjoying the relaxing scene. Open your eyes and wait 1-2 minutes, then repeat the visualization scene. This process will give you a “safe place” to help you feel calm and relaxed before you sit down to your exam. This probably sounds counterintuitive: you wouldn’t have anxiety if you weren’t worried about passing your final exam, right? However, research shows that anxiety blocks your ability to focus, which can really put a damper on your studying and test performance. Try some relaxation techniques when you’re feeling freaked out.  A few minutes of deep breathing will oxygenate your brain and help you feel relaxed and ready to perform. Inhale deeply through your nose for a 4-count. Hold the breath for 1-2 seconds, then slowly release the breath through your mouth for a 4-count. Repeat this 6-8 times per minute for 5 minutes or so.  Try yoga. The deep breathing and meditation in yoga have been scientifically shown to reduce test anxiety.  Try the “tensing and differential relaxation method.” This involves tensing and relaxing your muscles all at once. Put your feet flat on the floor while sitting in a chair. Grab the seat. Push down with your feet, and pull up on the chair at the same time for 5 seconds. Relax for 5 seconds, then repeat 2-3 times. Physical exercise has been proven to reduce stress. It also helps you get better sleep, improves your alertness and concentration, and can even enhance how your brain functions. Regular aerobic exercise can even boost your learning and memory!  Get at least 2.5 hours of moderate-intensity activity, such as jogging or brisk walking, per week.  Try things that get your heart rate pumping, like swimming, jogging, martial arts, or even dancing. A little is better than none. Even 20 minutes a day of cardio can boost your memory. Study breaks are important for several reasons. There’s a limit to what your brain can handle in any one study session. Trying to push past that without giving your body any time to recover will just leave you tired. Your brain consumes glucose when you’re studying. Give yourself a mini-break (5 minutes or so) every hour. Stretch, take a short walk, or grab a brain-boosting snack such as fruit or almonds. This gives your body time to replenish your glucose stores.
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