BETTER STUDY

HABITS
SLEEP & EATING
It's either too little or to much! Studying is an
investment for the future, but lets get there in our
best wellbeing.

FINDING YOUR CIRCADIAN

RHYTHM:
Know when you are MOST active and when
you're NOT: The 24 hour cycle wherein one is
either awake, asleep, or sleepy! It is influenced
by many things such as artificial light (phone
screens), natural light (sun), Time zones(jet lag)
and genetics(mutation)! But all of this is very
individual; So find what's best for you!

TAKE NAPS!
It is a great attempt to utterly maximize effort in
moments needing alertness, but it should not be
at the expense of the quality of work! TAKE
STRATEGIC NAPS! 40 min strategic in planned
nap opportunities should be what comes after
knowing your circadian rhythm!

A test between 2 groups of pilots showed that the group given with nap opportunities better retain focus and function in
both day and night flights , than those who were asked to retain operation in the same amount of time! Those who were
not given nap opportunities show decline in performance in the night time.
 SLEEP PROPER AMOUNTS OF
TIME
Sleeping (in appropriate durations) is an
investment for your future! Rapid Eye
Movement sleep (REM) drastically affects
memory retention and Memory
consolidation. It is a function of the Brain
that stores memory!

FISH!
brain foods like fish are essential!
Things underwater should not be
looked down upon! Omega 3,
vitamins E, Iron, antioxidant
vitamins, and B vitamins

OVER EATING AND SLEEPINESS

You may think it's a food coma, but it's just overeating really! Too much
poultry, among many other things, causes the production of tryptophan
which in turns produces melatonin, which makes you feel “sleepy”. So next
time when you feel like stress eating that Baliwag or Chookstogo after a long
and tiresome study session, always make sure to not overeat!
 NO ALCOHOL FOR SLEEPING!
“You may sleep easier due to drowsiness,
but you don't stay asleep” Dr. Joseph
Murray He then explains how alcohol also
relaxes and/or weakens lower esophagus
sphincter which prevents the acids of the
stomach from coming back up! Now
imagine a full jar layed down with a flimsy
lid.

DIET AND ACADEMIC PERFORMANCE:

Low Quality Diet(LQD) is not only an indication of nutrition, or the lack
thereof, but is also associated with other factors that could affect a
students academic performance. Researches such as Diet quality and
academic performance (Florence et al. ,2008) has shown that there is
associating between diet, academic performance, and socioeconomic
factors. These findings suggest that people with advantaged economic
backgrounds have high quality diets, and thereafter better academic
performance present and long term later in their lives due to better health.
This shows the biological need for better sustenance and its link to
behavior; with all-the-more need to study biopsychology and better diet
options for students in schools & universities, specially for those who really
need it.
 "everyone is a genius, but genius can come from
everybody." As such we need to supply everybody
equal opportunities. Considering their needs and
dreams for the future.

REFERENCE
Chen, S. H., Wang, J. W., & Li, Y. M. (2010). Is alcohol consumption associated with gastroesophageal reflux
disease?. Journal of Zhejiang University SCIENCE B, 11(6), 423-428.

Florence, M. D., Asbridge, M., & Veugelers, P. J. (2008). Diet quality and academic performance. Journal of school
health, 78(4), 209-215.

Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews neuroscience,
9(7), 568-578.

Mayo Clinic. (2017, October 6). What You Eat Affects Your Sleep: Mayo Clinic Radio [Video]. YouTube.
https://www.youtube.com/watch?v=ks8UVc2ZotQ&t=183s

PierceCollegeDist11. (2011, July 22). Marty Lobdell - Study Less Study Smart [Video]. YouTube.
https://www.youtube.com/watch?v=IlU-zDU6aQ0

Rosekind, M. R., Smith, R. M., Miller, D. L., Co, E. L., Gregory, K. B., Webbon, L. L., ... & Lebacqz, J. V. (1995). Alertness
management: strategic naps in operational settings. Journal of sleep research, 4, 62-66.

https://journals.lww.com/co-
pulmonarymedicine/Abstract/2006/11000/Good_sleep,_bad_sleep__The_role_of_daytime_naps_in.2.aspx

https://regeneratemedicalconcierge.com/tired-after-eating-sugar-during-the-holidays/

jerick Kiunisala
Biopsychology