For all of us at RPI, this week and the following two are bound to challenge our academic endurance as finals are nearing. Nothing can substitute hours of studying in preparation for a test, but getting enough sleep and eating a good diet also play significant roles in your performance. For starters, we should all be getting 8 hours of sleep a night, as it is the optimal time our body needs to recharge. But, even I cannot remember the last time I got 8 hours of sleep. It can be guaranteed, however, that pulling an all-nighter the night before the test will probably hurt you more than it will help. So study in advance so you can get that good night’s sleep—you will feel charged in the morning and much less stressed.
Along with sleep, you can gain an edge by keeping a good diet prior to exams and also adding a few particular foods into your diet. As discussed in previous articles, your energy level is mainly dependent on your diet, so eating right is going to give you the energy to stay up studying and also keep you feeling well going into your test. Eat carbohydrates low on the Glycemic Index; these would be things such as whole wheat, fruit, milk, low-fat yogurt, and beans. The carbs will help maintain a steady metabolism and prevent the ups and downs of energy during the day. Staying hydrated is another important factor in staying alert, so be sure to drink plenty of water daily.
For some it’s easiest to find the cure to sleepiness in the bottom of a Dr. Pepper, but I warn you, you are getting nothing but a sugar high and when you crash you will not want to turn another page of your textbook, not to mention all those calories of sugar are being turned to fat. So stay away from soda. Instead, find your boost in some green tea or even some coffee. You will get the same amount, if not more, of the caffeine without all of the fattening calories. As an added incentive, tea and coffee are rich in antioxidants, and many studies have shown the various benefits to one’s health. A quick note on caffeine, however: it is recommended that you take it sporadically and not get into a caffeine routine, as this helps reduce the tendency to become dependent, and will also prevent a tolerance, which could dull its desired effects.
Stress is undoubtedly another factor we all have to deal with toward the end of the semester, and one way to keep stress in check is through certain foods. A study in the Journal of Appetite showed that increasing carbohydrates and decreasing proteins in your diet will help reduce fatigue and stress levels. Protein has been shown to make a person groggy and sluggish, whereas carbs will keep you energized and ready to go. Finally, fish has been considered “brain food,” and it is mostly true, so eat your fish. Omega-3, a fat found in fish, has been shown to alleviate stress by raising serotonin levels, a known antidepressant, which in turn will keep you calm and collected throughout your exams.
Good luck on finals and happy holiday season, everyone.
