Fueling up for Finals

5 simple steps to a healthy & productive finals week

1. Limit your buzz

Excess caffeine (>500mg) can cause insomnia, nervousness, restlessness, irritability, stomach upset, fast heartbeat, and muscle tremors -- none of which are very conducive to focused studying!

Energy drinks are loaded with sugar, which can provide a temporary energy boost, but usually can cause you to "crash" a short time later. Avoid or limit your energy drink consumption as much as possible.


Moderate doses are not harmful:

***Limit your caffeine intake to 200-300 mg/day***

Use this resource to determine how much caffeine is in your favorite beverages.

2. Get some sleep

Sleep has many benefits including the ability to help reduce stress, think more clearly, and have a greater mental focus.

Research from the Mayo Clinic compared 17 healthy young men & women, half of which slept their usual time, and the other half slept 2/3 their normal time. All participants were allowed to eat as much as they wanted.

The group that slept less each day, consumed an average of 549 EXTRA calories/day

***Strive for 7 to 8 hours of sleep per night***

3. Take a break

Build in some time for yourself:

• Get some fresh air in Bagley Nature Area or Hartley Nature Center
• Utilize the free recreational facilities on campus
• Grab lunch with a friend
• Do yoga or meditate
• Check out the Pet Away Stress event May 7th from 11am-1pm on the Kirby Terrace 

Physical activity can be the perfect break from studying... it reduces stress & improves mood, helps you sleep better, and keeps your thinking, learning & judgement skills sharp!

Feeling stressed? Talk to someone, Let's Talk is a free service to all students on campus!

4. Avoid the night time nibbles

Get out of your house, apartment or dorm room to study. Go to places like the library, coffee shops, Kirby lounge, etc. This will prevent you from visiting the cupboard every 15 minutes for a snack.

• Bring along a healthy snack
• Only bring enough money to purchase something small if you are going to a coffee shop or other place with food for sale.

5. Like a boy scout, be prepared

You know yourself best, so be aware of your less healthy habits. Do you reach for quick and easy foods? Are cookies or pizza calling your name? Try some of the following tips to be prepared:

• Make a list & head to the grocery store, fill up your mini fridge with healthy choices.
• Dispose of any lurking snacks & treats in your dorm or kitchen.
• Prep some food items the week before, so if you're in a time crunch there is a healthy option.
• Have a "go-to" healthier fast food option, check out the nutrition information on the website ahead of time.
• Reward yourself, but choose treats wisely & keep portion in mind. 

Take it first hand from a grad who made all of the above mistakes... Don't make finals any harder on yourself than they already are!