Occupying the library until 3 a.m. and making Cook Out runs that go well past midnight, college students often stay up late and eat more junk food during final exams than any other time of the year.
But is this really the best way to prepare for exams? Natalie Cooke, an NC State postdoctoral teaching scholar in the Department of Food, Bioprocessing and Nutrition Sciences and program director of A PACKed Kitchen, rejects popular study habits and recommends healthier, more effective methods.
Q: What are some of the best study habits?
A: Start early and make a schedule. Resist the urge to procrastinate. The longer you spend engaging with the material you need to study, the more time you will have to practice the material. Plan healthy study breaks to help relieve stress. If you like to study in groups, make sure you have done your own studying before you go to the study group. This will help you avoid making study groups a social, rather than productive use of your time.
Minimize distractions: While it might seem harmless to read your notes while streaming your favorite TV show on Netflix, it can be very distracting. When you’re studying, focus on studying. When you’re taking a study break, focus on your break. If you know you’re tempted to check Snapchat or Instagram while studying, keep your phone out of your reach while studying.
Q: What are bad study habits?
A: Studying late at night is a bad habit. It’s really important to get enough sleep during final exam time, especially the night before an exam. Resist the urge to stay up late the night before an exam cramming. Study early and often so that the night before your exam you can review problem areas and then get a good night’s sleep. If you’re tired during an exam, you’re more likely to make mistakes on the exam.
Q: What are some ways students can manage stress?
A: Exercise can be a good way to manage stress. Go for a walk or run outside or go to the gym to break up periods of studying. Start studying early to avoid last minute test anxiety. Preparation is an important part of stress reduction. Being strategic about your studying and sticking to a study schedule can also help to reduce stress. The Counseling Center is a great resource for those who might be feeling overwhelmed by exams.
Q: During the two-week period of final exams, students sometimes find themselves stressed and unable to eat and exercise regularly. Do you have any tips on how to prevent that?
A: During final exam time, you should still maintain a normal eating and exercise routine. Eating a balanced diet, including all five food groups with a variety of foods within each food group, is always recommended. Eating breakfast, lunch, dinner and small snacks between shouldn’t change during final exams. If you know you’re going to be studying in the library for a couple of hours, take some healthy snacks with you. Hummus and carrots/bell peppers, some fruit and yogurt or nuts, dried fruit and whole grain cereal are easy to pack in your backpack before you head to the library. Exercise is an important part of a healthy lifestyle, and it can also help to manage stress. Going to the gym or going for a walk/run can be a good, productive study break.
Q: Almost everyone takes advantage of the many late night fast-food restaurants close to campus. Is it healthy to eat a meal at midnight, knowing you have many more hours of studying ahead of you?
A: If you ate a full meal at your normal supper time, your body doesn’t need another full meal again at midnight. If it’s midnight, you should be preparing for bed, not trying to eat food or drink caffeinated beverages to make you stay up longer. Try to stay on a normal sleep and eating schedule during exams. Be careful about caffeine consumption as well. You might be inclined to drink a cup of coffee late at night to make yourself stay up studying, but by doing that, you are missing out on sleep, which is an important part of exam preparation.
Q: Are there any snacks/foods that can help ‘brain power?’
A: Unfortunately, no. There aren’t any magical foods that will make you smarter during exams. Though you will want to make sure that you set your alarm early enough on exam morning to eat a healthy breakfast before you go into your exam. I’m a fan of “breakfast trios” that have three food groups, like some toast, an egg and banana; a parfait with yogurt, berries and granola; or cereal, milk and a glass of orange juice. If you’re hungry during your exam, you’re more likely to be thinking about how hungry you are and not about the content on the exam.
Q: Are there any specific foods that cause students to slow down or have difficulty focusing?
A: If you’re relying on caffeine to keep you going, rather than getting a good night’s sleep, exercising and eating well, then you will feel a let-down after the caffeine has worn off.
Editor’s Note: Some of the answers have been edited for length and clarity.
