The document provides information about healthy sleep, caffeine, Adderall use, and healthy eating and exercise during finals. It recommends getting an average of 8 hours of sleep per night, avoiding caffeine and nicotine in the late afternoon and evening, and not using Adderall as a study drug due to health risks. The document also encourages eating a variety of healthy snacks while studying and incorporating exercise into daily routines by walking, joining intramural sports, or taking fitness classes.

2. Sleep
Lack of sleep can lead to…
• health problems
• impaired ability to perform tasks with memory,
learning, and logical reasoning

3. What’s the solution to lack of sleep?
• Healthy adults need an average of 8 hours sleep a night
• Examine your diet, exercise patterns, and sleeping
environment
• Avoid caffeine and nicotine in the late afternoon and
evening - caffeine and nicotine are stimulants and could
delay sleep
• If you are having trouble falling asleep—take 20-30
minutes doing something that relaxes you (listen to
music, watch TV, read)
Factor sleep into your exam schedule!!!

5. Adderall is used as…
• A study drug.
– Its nicknames include “college crack” or “cognitive steroid.”
– Students who take Adderall for studying report that they can
concentrate on their books for hours at a time, and can then do better
on the subsequent exam than they would without the drug.
• A party drug.
– Adderall contains dextroamphetamine, which creates a feeling of
well-being, confidence and enhanced libido, and enables users to go
without sleep for extended periods.
• A weight-loss drug.
– Appetite suppression is often a side effect of Adderall and is
particularly welcomed by young women looking for an easy way to
shed some pounds.

6. Problems associated with Adderall abuse
• Adderall acts by changing the brain’s chemistry
• Difficulty sleeping, feelings of hostility, anxiety or
paranoia, and a hyper-energetic, aroused state
(mania) can result
• Users often experience a “crash” and suffer from
exhaustion, nausea, depression or irritation
• Medications are prescribed to those with ADHD
at a personal dose specific to their need

8. Effects of caffeine
• After ingesting caffeine, it is completely absorbed within 30 to
45 minutes
• The effects of caffeine last 3-4 hours
• Heavy caffeine use —about four to seven cups of coffee —
can cause:
–
–
–
–
–
–
–
–
–
Insomnia
Nervousness
Restlessness
Irritability
Nausea or other gastrointestinal problems
Fast or irregular heartbeat
Muscle tremors
Headaches
Anxiety

9. Think about it…
• The current recommendations regarding
caffeine are three cups of coffee or tea per day
or less.
• Caffeine is a common ingredient in food so
getting a big dose is easier than you think!
• It is an addictive drug, and operates the same
way as amphetamines, cocaine and
heroin, although its effects are milder.

11. Healthy Eating during Finals
• Food is the fuel your brain needs to help you
think
• Try to eat a variety of foods and don't skip meals
• Be creative. If you don't like the hot food offered,
try to combine foods from different areas of the
dining hall
– For example, add a grilled chicken breast to a salad or
veggies from the salad bar to a sandwich or a wrap.

12. What Can YOU do?
Keep your room stocked with healthy snacks such as:
–
–
–
–
–
–
Animal crackers
Canned fruit
Crackers
Energy (or protein) bars
Fresh fruit
Granola bars
– Oatmeal (packets)
– Popcorn (try the singleserving bag)
– Trail Mix
– Baby carrots and celery
– String cheese
– Yogurt and smoothies
– Water, flavored seltzer
waters, and low-fat milk

14. Top 5 Ways to Include Fitness in
College Life
• Walk to Class
Be active on the way to class instead of taking the shuttle.
• Join an Intramural Sport
This is a fun way to meet new people and fit in exercise, too.
• Go for a Walk with Friends
Stay fit and catch up with friends at the same time. Instead of taking a shortcut
back to your dorm, take the scenic route and get in a little extra exercise.
• Take a Fitness Class as a Course
This is a good way to include fitness into your routine and earn credit. Consider
weight lifting or dancing.
• Check out your College Gym
The fitness center offers free memberships. Also offer classes such as yoga, cardio,
kickboxing, and Zumba.

16. How to study in a
way
HEALTHY
• Create a Space
As you set up your living space, be sure there’s a
quiet space for you to focus and concentrate
.
• Create a Schedule
When planning your activities, be sure you allow
yourself the time you need to study and get work
done. Over-estimate when it comes to study
hours, so you don’t have to pull all-nighters and
end up paying for it the next few days.