Countering Finals Stress With Exercise, Nutrition and Rest

For Terps juggling exam prep, paper deadlines and group projects, grabbing a bag of Cheetos and hunching over a laptop for an all-nighter might seem more conducive to success than heading to the dining hall, hitting the gym or—the dream—getting enough sleep.

But taking care of yourself amid the finals-week stress can be its own form of studying, said Tami Lee, University Recreation and Wellness’ assistant director for fitness and wellness.

“One of the most common misconceptions this time of year is things like physical activity and sleep can wait or they’re a waste of time,” she said. “Our memory consolidation happens when we sleep. Exercise is shown to lead to lead directly—and even immediately—to improved focus. If we’re skipping the sleep and we’re skipping the exercise, we’re really putting ourselves in a place where all of that studying we did isn’t having the most impact.”

She and Mary Kate Crawford, associate director of programs at RecWell, offered tips to promote wellness this week and bolster both physical and mental health:

NUTRITION

Set the tone: We’ve all heard the “breakfast is the most important meal of the day” cliché, but starting a full meal schedule in the morning not only fuels the body and mind, but also helps you fall asleep at night, Crawford said.

Keep up the carbs: Balanced meals featuring proteins, healthy fats and—yes—the oft-avoided carbohydrates keep us full, satisfied and energized, Lee said. “We hear a lot of information and diets out there that say, ‘Cut those carbs.’ Any time you need your brain to work hard like finals week, we need to make sure we’re certainly consuming carbohydrates.”

Snack smart: It’s not uncommon for Lee to hear from students who forgot to eat amid the finals-week tornado. “That certainly does not help our brain, doesn’t help our sleep, doesn’t help us with anything,” she said. “Have full meals when you can, but keeping those snacks during study breaks are really important, too.”

SLEEP

Stick to a sleep routine: While it might be tempting to keep the books cracked and cram into the wee hours of the morning, maintaining consistent sleep and wake times boosts both quantity and quality of sleep, Crawford said. “We want students to strive for seven to nine hours based on what makes sense for them. That might mean stop studying at your predetermined time.”

Wind down by powering down: To catch those Zs faster, Crawford suggests shutting off electronics an hour before bed if possible. “Some of that exposure to blue light and artificial light can suppress hormone secretion that’s so important for us to fall asleep and stay asleep,” she said. You can also help the mind unwind by showering, meditating, journaling or reading for pleasure.

Communicate with roommates: “Some of the things that college students really struggle with are noise and light, especially in shared sleeping environments,” Crawford said. Have conversations with roommates about your expectations and schedule for the week to come to a bedtime agreement ahead of time.

EXERCISE

Elevate the heart rate, then hunker down: If possible, pump up for finals by squeezing some physical activity into your test-day schedule, Lee recommends. “If you can fit in some exercise right before that exam, that’s actually shown to be the best for your focus and memory retention.”

Think outside the gym: That doesn’t necessarily mean you need to make your way to Eppley. “Some students might perceive getting to the recreation center or the gym as a barrier. Taking a brisk walk around campus for even 15-20 minutes in the middle of a study session could have benefits,” Crawford said. “When you feel like you can’t write another word on that final paper, just taking that break and getting out is going to help you reset.”

Go with what you know: A busy week of finals probably isn’t the best time to introduce new fitness routines, Crawford said. “Just stick to what works for you and your body.”