Feel

2. Tip #1
Say ―No‖ to All-Nighters
Students who deprived themselves of sleep to study all night
tend to have lower GPAs than those who made time to sleep.
During deep sleep, the brain replays certain experiences
from the day, which, in turn, strengthens the memory of
what happened. It is thought that when it comes to
factual memories, like names, faces, numbers or
locations, memory consolidation happens only during
deep sleep — a phase of non–rapid eye movement
sleep.
Source: Associated Professional Sleep Societies and http://www.time.com/time/health/article/0,8599,1943283,00.html#ixzz0ZCQ8udWY (retrieved 12/9/09)

3. Study Tip #2
Get Comfortable Saying ―NO‖
Saying “no” should become a habit – doing so enables you to assert yourself
and free up your time to do things that are more important to you.
Successful Ways to Say “No” with Confidence:
 Be honest, polite and straight to the point.
 Think about yourself positively, and DON’T add qualifying
statement (i.e. ―You’ll probably think I’m crazy, but…‖).
 Use the ―I‖ formula:
I feel --- state your feeling
I’d prefer --- offer a compromise
“Thank you for inviting me, but I need to study and I prefer not
to go out tonight, lets get together another time.”

4. Study Tip #3
Forget About Energy Drinks
Energy drinks are touted to be a healthy drink alternative but the reality is that these drinks are
dehydrating, can have negative health effects (with or without alcohol), prohibit a normal sleep cycle
(remember, Tip #1) and often crowd out other nutritious beverages. Instead, reach for milk, juice , hot
chocolate or water as your energy drink of choice. If you feel you need caffeine, reach for coffee or
tea, in moderation of course!
You know the scenario:
Mike glances over at his clock and it is already 11 PM. Another night has come too soon.
He hasn't even begun to think about his ten page paper that is due at 9 AM. Mike
definitely needs a jolt to get going so he grabs an energy drink out of his mini-fridge.
What's this energy drink got in store for Mike? Caffeine and lots of it! But how much
he’ll never know because it's not listed on the label, and it's often disguised as
guarana or some other undefined supplement. Some reports indicate there is as
much caffeine in one energy drink (Cocaine, Monster, Red Bull, Rockstar) as in 2 to
3 standard-sized Cokes. Because they are not regulated, energy drinks are not
required to list the amount of caffeine and other ingredients on the label. So the
message is, buyer beware.

5. Study Tip #4
Take A Break
Too much of anything is never good – including studying!
Make sure you take time away from studying to do something you enjoy.
Your mind, body and soul need a mental break from studying.
Wellness Tips for Your Study Break
 Talk to your friends
 Go for a walk or work out
 Play video games
 Watch television
 Create art
 Write in your journal
 Laugh
 Take a long shower
 Listen to music
 Treat yourself to a hot chocolate downtown
 Make a list of all the things you want to do that are fun
over the break
 Meditate
 ANYTHING ELSE THAT YOU ENJOY DOING!

6. Study Tip #5
Avoid Alcohol
Having 3 or more alcoholic drinks at one setting can effect your physical and mental
performance up to three days later. If you choose to drink, make low-risk choices.
Tips for Making Low-Risk Drinking Choices
Size Matters!
An alcohol drink is any drink that contains half an ounce of alcohol. The following
contain half an ounce of alcohol:
12-ounce beer
4-ounce wine
1 ounce ―shot‖ of 100-proof liquor.
If you choose to drink:
Men: Drink no more than 0-2 a day
Women: Drink no more than 0-1 a day
Men and Women: No more than 3 drinks on any one occasion
Know your limits, and stick to them!
The best choice is to avoid alcohol when you have exams to
study for or papers to write!

7. Study Tip #6
Eat for Brain Power
Eating well is essential to boost your brain power
and AVOID the brain drain.
Tips to Boost Your Brain Power
 Stay hydrated to feel good and perform well. Thirst is often
mistaken for hunger and/or fatigue
 Eat 3 meals and between meal snacks to keep yourself
energized and to avoid extremes in hunger
 Limit caffeine containing drinks (coffee, tea, energy drinks,
soda) that can give you an energy boost initially, but ultimately
produce a brain drain
 Stock your backpack and dorm room with snacks: yogurt, fruit,
nut butters, energy bars, trail mix, peanut butter, cheese
 Limit your intake of simple sugars, such as candy and soda, it
can provide an initial boost but then your sugar level drops and
so does the energy.

8. Study Tip #7
Move Your Body
A strong cardiovascular system in young adulthood impacts brain
function by boosting brainpower! Get your heart pumping for better
grades and more success later in life.
Exercise also helps get more blood flow to the brain that results in
diminished anxiety, enhanced mood and less fatigue.
Tips to Get Your Body Moving
 Go for a brisk walk or run
 Shoot some hoops
 Turn up the music and dance
 Go to a Health Services yoga class or attend a class at Campus Recreation
 Go ice skating or roller skating
 Get on your board (if you have one) and skate around campus
 Take a long walk in College Woods
 You get the idea!!!
Sources: http://www.nlm.nih.gov/medlineplus/news/fullstory_92494.html (last accessed 12/09/09)

9. 5 Healthy Ways to Manage Stress
1. Surround yourself with supportive people
2. It’s spring time – get outside for some physical activity
3. Eat fruits and vegetables
4. Laugh – don’t take yourself or life too seriously
5. Learn to say ―No‖

10. Hang in there!
The semester
is almost over!

12. Keyword:
U N H H E A LT H