Sleep Smarts
How many hours of sleep should a college student aim for each night?
7–9 hours
What are the three components of a balanced plate?
Protein, complex carbs, and fruits/vegetables
What’s one quick way to add movement into your day?
Take the stairs, stretch, or walk between classes
What’s one breathing technique you can use to calm anxiety?
Box breathing (inhale 4, hold 4, exhale 4, hold 4)
What’s one strategy to prevent last-minute cramming?
Start reviewing early and schedule short, consistent study blocks
True or False: It’s good to pull an all-nighter studying before a big exam.
False: sleep helps memory and focus
What’s one healthy dorm/on the go snack option that gives long-lasting energy?
Yogurt and granola, trail mix, peanut butter toast, etc.
How many minutes of light activity can boost focus and reduce stress?
As little as 10 minutes
What is one sign you may be experiencing burnout?
Feeling exhausted, unmotivated, or easily irritated
Where on campus can students go for tutoring or writing help?
The Academic Success Center or Writing Center
What are some good ways to “wind down” before bed?
Stretching, journaling, reading, or prepping for tomorrow
True or False: Skipping breakfast helps you stay more alert.
False: Breakfast helps with energy and focus
True or False: Exercise can improve memory.
True: Exercise promotes the release of neurochemicals that enhance brain function, including memory.
What study method involves 25 minutes of focus followed by a 5-minute break?
Pomodoro Method
What’s one benefit of setting small daily goals?
It builds consistency and reduces stress
What happens to focus and mood when you get less than 6 hours of sleep regularly?
Decreased focus, irritability, and lower academic performance
How does dehydration affect your studying?
It causes tiredness, headaches, and poor concentration
Name two benefits of light exercise during finals week.
Reduces anxiety, increases focus, boosts mood and energy
What quick reset technique helps re-energize your body and calm stress using breathing, stretching, and hydration?
The 3-2-1 Energy Reset — 3 deep breaths, 2 neck/shoulder rolls, and 1 glass of water.
What should you do if you feel completely overwhelmed near finals?
Reach out to a professor, advisor,mentors, or Raven/ Araceli
Name two habits that improve sleep quality.
Keeping a consistent schedule and avoiding screens/caffeine before bed
What’s one smart way to eat healthy during finals week?
Prep snacks, avoid energy drink overload, eat small balanced meals regularly
What’s one easy dorm-room workout you can do between study sessions?
Jumping Jacks, 10 minute yoga video, 10 minute dance break
What’s one positive phrase you can tell yourself when motivation is low to help push through the end of the semester?
Anything positive! Ex: "I can do this" " I don't have to finish, I just have to start." " It's not about perfection, but the process."
What’s one mindset tip to stay positive during finals?
Focus on progress, not perfection! You guys got this!