sleep

Back to the Basics: the 3 Pillars

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College. I’m sure if you’re reading this, you most likely have experienced some time here at Ohio State and have recognized the fact that it can be difficult to take care of yourself. It’s okay, a majority of college students feel the same way. I have gone through my own situations where I wasn’t taking care of myself as well as I should have been. However, I believe taking care of yourself is a process. For processes, it’s more beneficial to have a plan. You can’t just wake up one morning and decide that you want to take care of yourself better then have it immediately happen, unfortunately. That’s why I’m here to hopefully give you some insight on how to start this process; it all starts with taking care of the basics of making sure you’re healthy.

Sleep

College. I’m sure if you’re reading this, you most likely have experienced a night with like…somewhere between 5-6 hours of sleep. Maybe (hopefully not) less. Those coffees and Monsters on campus can only help so much.

Many resources state that for us adults, 7-9 hours is a healthy amount of sleep per night. If you make getting less a routine, you may start feeling lack-of-rest effects like a loss in alertness, a loss in ability to remember/process info, an increase in moodiness, and of course a decrease in energy.

Sleep, like classes or that meeting for the group you’re in, can simply be a scheduled time block. Fitting sleep into your routines/calendars and then working out your plans for studying and socializing around it will hold you accountable and hopefully keep you on track.

As for naps, if that’s something you can fit into your schedule, it’s best to avoid naps over 60-90 minutes to avoid sleep inertia (grogginess), while still gaining the rejuvenation effects. The optimal time is midday between 1 p.m. and 4 p.m., so that way your night schedule isn’t messed up!

Diet

College. I’m sure if you’re reading this, you most likely have experienced a questionable diet choice at some point. Whether it was forgetting to eat for 14 hours or downing 3-4 Buckeye Donuts, most of us students have done something that probably wasn’t for the better.

Diets are tricky…unlike sleep, there is no magic diet that everyone should follow because everyone is built differently, has different needs, and different goals/values. However there are a few “avoidables” that can benefit everyone’s physical health:

  • Greasy/Fried foods
  • Excessively sugary foods or drinks (there IS a difference between natural sugars and added sugars)
  • Excessively salty foods
  • Highly-processed foods

Honestly, I could go into way more depth and detail with this section, but to keep you from getting bored, I’m going to stop it there. Basically, it is pretty much known if something is unhealthy. Slight substitutions will go a long way towards benefiting your physical health and energy. Have any questions about on-campus food or want some more info? Visit the University Dining website or contact someone within the Student Wellness Center (they do a lot with nutrition/diet counseling and education – it’s free, too!)

Other basics tips?

  • Try to eat until you’re satisfied, rather than full.
  • Eat a variety of healthy foods, which provides you with a broader intake of nutrients and keeps you from getting bored!
  • DRINK WATER. It is essential. The benefits would be a whole other section. There are a bunch of different recommendations as to how much you should be drinking, but I’ll let you research that on your own (everyone is different, like I said). Although I do recommend a glass of water every morning to kick-start your day.
  • If you’re struggling to find time to eat, do the same thing as sleep and establish time blocks within your schedule!
  • Add some vegetables.

Exercise

College. I’m sure if you’re reading this, you know of the large campus we have here at Ohio State and all its gyms it has to offer. Have you taken advantage?

Like diets, everyone’s needs are a little bit different, especially with regards to goals. The general “rule” is that it’s considered healthy to partake in moderate physical activity for at least 30 minutes a day. As students, it’s almost easy to have exercise take a backseat in priorities. Most of our time with academics is spent sitting in classrooms and then sitting or laying down to study.. then, to add to it, when we’re finished up, we just want to relax.

However, by incorporating physical activity into our routine (whether that be aerobic activity or strength training) we can combat the negative health effects of all of our sitting.

Exercise, along with all of its benefits, will boost your moods and energy overall while reducing health risks. As a student, we need as much of those benefits as we can get. The good thing about exercise is that there are so many different types and opportunities on campus. The gyms here also have very broad hours, meaning you can incorporate a full workout or a quick sweat almost anytime during the day! Check out the times (and more) at https://recsports.osu.edu/facilities.

It all starts with…

This article was by no means professional advice, but rather general advice from a fellow college student. I’m not an expert in sleep, diets, or exercise. I also want you to know that I sometimes fall short of taking care of myself in these three basic areas. There have been times where I’ve gone to classes with 5 hours of sleep. There have been times where I have eaten 2 Mirror Lake meals. There have been times where I decided to play 2K instead of going to hit back/bicep day. I am in no way asking you to get 9 hours of sleep a night, skip out on every Snickers bar, or go deadlift 500 pounds. I am simply just trying to get you thinking about bettering yourself – these pillars are crucial for that.

The thing is, it all starts with you. Building goals and then proceeding to build commitment to those. Self-responsibility and motivation are key, but practicing consistency in these areas is almost even more important and will benefit you more in the long run.

Oh yeah, and make your bed every morning. I have to work on that too.

Extra Note: Are you or someone you know struggling with having food to eat? Ohio State has food pantries for students.

5 Tips for Self Care in Finals Week

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Ahh, finals. Every December, Buckeyes coop up in libraries, residence halls, classrooms, or any spare desk space we can find. We grab a coffee and hit the books. Finals can be an extremely difficult time – I was so nervous in my first semester. Every waking and non-waking moment of that week, I was so scared about every last equation and fact that it really racked my mental health. And looking back on it, it wasn’t worth it to add all of that stress into my life. I was going to do well based off of all of the work I had done throughout the previous 16 weeks; these finals were just the cherry on top, the pat on the back for my job well done. I would have benefited from taking care of myself with a little bit of self-care. In the time since my first semester, I have learned some incredible self-care tips during finals that I want to share with you!

1 – TAKE A BREAK

Many of you may think every single minute must be spent book in one hand, and pencil in the other. However, taking breaks are incredibly important! Taking a thirty minute break every 90 minutes not only allows you to clear your head and take care of yourself, but it’ll also allow your brain to take a break so you aren’t so tired from studying at the end of the day!

2 – GET SLEEP

I know the myth of college all-nighters fueled by caffeine and stress may seem appealing to some, but sleep is incredibly important. Sleeping 7 hours minimum is vital not only for one’s mental health but also for one’s studying. Being well-rested when you wake up will make you happier and allow you to not feel so dragged down by studying!

3 – DON’T EAT MEALS WHILE STUDYING

Eating Raman for dinner while on a 15-hour study binge is no way to live! Use meals as a well-needed social break – get food with your friends at the dining halls, or go off campus and get some well-needed rest from the stress of campus in order to get yourself some Chipotle or other delicious food on High Street! This will get your mind off of the stressors and allow your brain to recharge while you enjoy some food with friends.

4 – WORK OUT 

So angry at chemistry you could throw your book against the wall? Take the anger out on some weights and get those gains! This is especially important if you work out regularly already, but even if you don’t, it’s an incredible stress reliever that can seriously help you with your mental health!

5 – DON’T CRAM AT THE LAST MINUTE

Don’t forget that you have done so much work before this week of studying! At the end of the day that extra hour or two of studying may do more harm than good! Take a break before your exams; I suggest putting all of your books away an hour or two before the exam and relaxing, get to the exam early listening to your favorite song and destroy it!

Overall don’t forget how well you’ve done up until this point—you’re smart and you’ve worked so hard for this exam! Don’t let one week and the stigma of college finals get into your head—you’ve got this!

Study Smarter (Not Harder, Not Longer)

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It can be discouraging when you feel like you are not doing well in your classes–the exams come back and they are not what you were expecting–to the point where you may even begin to resent them. New students in their first semester of college tend to have a lower GPA than in their second semester (it is rare for students to earn a 4.0 in college), and it’s not surprising. In addition to trying to master course content, you’re also trying to navigate a new environment, make new friends, and manage your time. Know that it is okay to not do super well on your first couple exams; you are so much more than whatever your grades might try to tell you that you are. What is important is that you start to plan how you can improve your study habits so that for the next exam, you feel ready and confident. Then, when you get that exam back, you are content with your grade knowing that you studied as effectively as possible.

So, here are a few tips to improve the way you study, especially if you are anything like freshman Austin and are thinking,

Wow, I have no idea how I could have studied more. I spent so much time preparing. I guess I am just not smart enough.

Thankfully, I eventually learned that it is not about how much time you spend studying but how effectively you use that time.

Focus, Rest, Repeat

Spending hours upon hours trying to comprehend the large quantities of information–while unintentionally getting side-tracked by scrolling through the latest Twitter drama–is probably not the best way to go about studying. I find it helpful to have distraction-free, focused time on one subject for an hour, then take a 5 to 15 minute break, letting your mind chill on it for a few. Maybe take that break time to go on a walk, answer a few texts, meditate, listen to music, or my personal favorite, consume healthy snacks. I find it helpful to change up the subjects, every hour or so that I don’t get bored with the same material.

Spend time with your professors

You have heard it before: “Go to Office Hours!” That’s true…but it is not as easy as they make it sound, right? It can be intimidating going to see your professor, especially if it is a large class. They are not as scary as they seem; they genuinely care about you as a person and as a student, and they want you to succeed in their class. It can be helpful to have questions prepared before you go, especially if you are worried about making conversation with them. At Ohio State, we have many professors with expertise in a wide variety of academia. Don’t be afraid to seek them out even just to learn more about their journey or what they are passionate about in life. Your professors can be your mentors, even if they do not work in your major’s department.

Study with friends!

It can be helpful to study with other people for classes that require memorization strategies. If you can explain things to others, it helps solidify the information in your brain as opposed to reviewing the same notes over and over again on your own. You can test and help each other understand material that clicks for you but not for someone else (or vise versa).

Catch many Z’s

As hard as it may seem, prioritize sleep! Getting rest helps our brains store the information we are trying to learn through out each day. Shoot for 7-9 hours of sleep each night, and avoid all-nighters as an effective way of studying for an upcoming exam…because they are not effective. Staying active can also help keep the stress levels down, even throughout the time when exams are looming. Physical activity doesn’t have to happen in the gym; it can be going for a walk or run, playing a sport like ultimate Frisbee or basketball, or doing pull ups on your lofted bed (be careful).

Try a few of these tips, and hopefully you will feel more confident heading into your exam, more confident heading out, and make the most of your experience at Ohio State. For more tips for success, check out the Dennis Learning Center for techniques on note taking, battling procrastination, and test taking.