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@phdonot
Here’s your mid-week reminder to forgive yourself if you’ve had a crappy/tired/unproductive day/week/month/year. You are doing the best you can. Look after yourself, do what you need to do. And it doesn’t matter what time of day/week/month/year it is, it’s never too late to make a fresh start.
11.04.16 // Last day before school starts and I’m studying with friends 🎒
10.02.2016 // early morning essay work - it’s supposed to be a nice day so I wanted to make progress here before I go for a cycle ride later.
07/01/2016
I’m sitting in a café, reading and drawing (note taking) ❤️
not anyone else.
what my everyday life looks like (at Crema Coffee)
Hello, Tulip here! As a studyblr and a pre-health student, I absolutely advocate the importance of self-care and healthy choices, which is why I am making this absolutely important master-post about sleep. I’ve done a lot of research to pull this together but I want to clarify that I am not a medical health professional, so some of the advice I give in this post will/will not work for everybody. Here’s an outline of the topics that I will be covering in this post:
the benefits of sleeping
tips & tricks to a restful night of sleep
the art of napping
meditation
the (proper) way to pull off an all-nighter
waking up early
other helpful resources
A BIG remember: NEVER EVER sacrifice sleep for staying up all night to study. Never.
The benefits of sleeping
It can boost your mood, motivation and health. The amount of sleep you get can determine your lifespan and quality of life! With inefficient amount of sleep, people get agitated and moody during the following day; chronic limited sleep can lead to mood disorders and long-term anxiety and depression. In addition, during sleep, your immune system is busy making new molecules to strengthen your body’s ability to fight off infections. When your body is awake, your cardiovascular system is put on a lot of stress and constantly under pressure; with sleep, your heart can take a breather and keep your blood pressure and cholesterol level in check.
Sleep reduces stress levels. A good nights sleep can help lower blood pressure and elevate levels of stress hormones (which is good). A lot of stress can literally degenerate and tear your cells, which makes you age faster. Sleep slows down these effects and encourages relaxation
Sleep controls body weight issues. Sleep helps regulates hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, your hormones are imbalanced and increases your appetite.
Sleep improves your memory. Sleep can help you make better connections, and improve your concentration. When you sleep, your brain is busy making correlations and organizing memories and “practices” skills learned while you were awake.
Sleep spurs creativity. In addition to making connections and organizing memories, it can help your brain reorganize and restructure them to cultivate creativity! As they say, when you’re stuck on something, sleep on it!
Sleep increases your grades. Studies have shown that students who don’t get enough sleep tend to get worse grades than those who do get better sleep. Sleep deprivation impairs learning.
Sleep sharpens your attention and keeps you focused! Many studies have shown that those who are lacking in sleep have a lower attention span and ability to concentrate on tasks. Studies have found that lack of sleep happens to often be a symptom among those diagnosed with ADHD.
Tips & tricks to a restful night of sleep
Follow a schedule. Don’t make sporadic sleep times. Lights out at 9pm means lights out at 9pm, not binge-watch on bed until 2 am.
Read a book. Especially a boring book with jargon that you don’t understand (my personal favorite is Atlas Shrugged by Any Rand - I never get past the first 3 chapters without dozing off). No murder mysteries or books with some kick-ass female main character that makes you want to rip your hair apart because of the plethora of romance interests you can pair her up with, but can’t decide.
Listen to soundtracks of rain or ocean waves crashing or crickets chirping.
Say no to technology near bed.
Cool down your room.
Dim the lights.
Relax your body. Try yoga or some light stretches to relax your muscles. Do some relaxing night rituals like putting on some nice scented lotion.
Meditate for 15 minutes. Clear your mind, and you can go to sleep peacefully.
Comfy bed + comfy sheets + comfy clothes
bye bye caffeine = no tea, no coffee, no soda, no alcohol
cut down on water consumption before bed (to avoid going to the bathroom in the middle of the night)
wear socks to bed - warm hands and feet have some weird effect on falling asleep
take a warm shower before going to sleep - on that note, don’t go to bed with wet hair…it’s a cold waiting to happen.
4-7-8 breathing method
lavender scent in the bedroom - a stress free aromatherapy
Remember what I said about never sacrificing sleep? Well, there’s an exception…if you really can’t fall asleep and your body is restless, don’t just lay there and stare at your ceiling. Get up and do something.
The art of napping
Napping, aka, mini-sleeps or dozing off…especially during the day (ideal for a peaceful afternoon) happens to actually have an art form to it, especially in increments of time. Napping is beneficial as it can restore alertness, enhance performance, and reduce mistakes and accidents. How long should you nap? Here’s a brief guide:
1- 5 minutes (micro naps): great for shaking off sleepiness.
10-20 minutes (power naps): ideal for a boost of alertness and energy; usually limits your sleep at the Stage 1 and 2 of sleeping, making it easier to get up and get moving.
60 minutes: best for improving memorization. A little grogginess when waking up. Best before a presentation or meeting.
90 minutes (the full cycle): Improves creativity, emotional memory and procedural memory. Best before an impending deadline or a big test. Avoids sleep inertia and makes it easier to get up.
Quick pointers: Prime nap time is between 1pm to 3pm. Don’t nap 3 hours before bedtime because it will interfere with your regular sleep schedule. Always set an alarm or ask someone (reliable) to wake you up. Find a quite and dark place (or white noise + eye mask) to nap at.
Meditation
Choose a quite place and sit comfortably. Most people sit in the traditional cross-legged. The most important thing is to keep your back straight.
Have your eyes partially closed and concentrate on your breathing. Don;t control your breathing, just be natural about it.
Don’t think about anything but the rhythm of your breathing. Don’t worry about clearing your mind, it comes naturally with your concentration.
You can even count beads or say a light repetitive prayer.
Meditation for beginners
Guided meditation
Why meditate?
The proper way of pulling off an all-nighter
I don’t encourage all nighters at all, but sometimes, desperate times call for desperate measures:
Take a nap during the day. Your body won’t be as tired while you stay awake all night.
Perfect time to take a nap is between 1pm-3pm or 1am-3am
Eat proteins. Your body needs energy to fuel it through the night. That being said, eat light. Avoid carbs.
Grab caffeine. Caffeine is only effective in keeping you up all night if you abstain from it the day before and the day leading up to your all-nighter.
Do some exercise periodically through the night.
Play video game soundtracks. Keeps your attention from drooping.
Do not study on your bed. Self-explainatory.
Keep your window open during the night. Fresh air = fresh mind
Don’t make all-nighters a habit. It decreases concentration and hurts your long term memory.
Another alternative to all-nighter is to go to sleep early (8 pm), and wake up early, around 5 am or so.
Waking up early
Get excited about the morning. A funny thing that motivates me is to imagine my dream breakfast, you know, chocolate chip pancakes, a fresh choice of fruit, a tall glass of refreshing juice (yum!)
Put your alarm/phone far away from your bed. This will force you to get up from your bed to turn off your alarm.
Set your alarm clock 15 minutes ahead your actual wake up time.
Say no to the snooze button.
Schedule your wake up time. Wake up at the same time every morning and be consistent. No excuses.
Have a morning jam. This is my personal favorite.
Drink water.
Stretch. Like actually stretch.
Splash cold water in your face. Or take a cold shower - it usually helps wake the body up.
Have a good breakfast.
Smile in the mirror; remind yourself that you’re freaking awesome and head out that door to conquer the day!
Other Resources
Websites:
sleepti.me - calculates best time to go to sleep and to wake up
rainymood - rain soundtrack overlay to help go to sleep (perfect with classical music or downtempo)
rain, rain - app for sleep sounds on iOS and Android
sleep tag/playlists on 8tracks (sound of rain/ocean waves or crickets chirping is the best for falling asleep)
Other master-posts about sleep:
Getting a good night of sleep by @highschoolering
How to wake up early by @revvising
How to wake up early *every day* by @post–grad
How to go to sleep early and actually fall asleep by @post–grad
Tips for Balancing Sleep & Education by @brbimstudying
Sleep Infographic by @tobeagenius
Time to sleep by @ofminervas
3•21•16 My color coding and highlighting system
great news I did lesson prep for the whole week, read 80 pages about adaptive evolution, and bought a plant.
Go.
Study date 📖
lemon and ginger tea on a fresh morning. have a productive day, everyone x
FEED YOUR BRAIN
You can’t expect to get the best out of yourself if you don’t nourish your body properly. Adding these foods to your diet will benefit your study and lifestyle in general, trust me
HEALTHY OILS olive oil, avocado oil, peanut oil etc. — Healthy oils are high in antioxidants such as vitamin E and they boost your memory. FISH sardines, salmon etc. — Fish is rich in omega-3 fatty acids, which improve memory and focusing! COFFEE — Caffeine wakes you up but don’t overdo it: 60 ml per day (the equivalent of two espresso) or less is enough to keep you alert, too much caffeine causes insomnia and anxiety and we don’t want that. Don’t like coffee? Try apples instead! EGGS — A source of energy, they contain proteins and choline (also called “memory vitamin”… the name speaks for itself!) CHERRIES — By adding cherries into your diet, you’ll get better sleep, since they’re high in melatonin BANANAS — I’m not kidding when I say I eat a banana a day. They contain magnesium, potassium, folic acid, vitamin B6 and more. What are you waiting for? Go eat a banana, your brain will thank you! NUTS & SEEDS walnuts, almonds, pistachios, sunflower seeds etc. — Their nutrients reduce stress, boost memory and help your cognitive functions in general DARK CHOCOLATE — Contains antioxidants, magnesium and flavonoids. It stimulates blood to flow to your brain and lowers blood pressure AVOCADO — Avocadoes are filled with healthy fats, magnesium and lots of vitamin E. it regulates blood pressure and improves blood flowing resulting in general brain developement and stress to decrease. BERRIES blueberries, strawberries, acai berries — another food that should never miss in your diet: being high in antioxidants and flavonoids, berries actually do improve your memory and focusing a lot! LEAFY GREENS lettuce, spinach, kale etc. — these are loaded with magnesium, vitamins, iron… force yourself to eat at least one serving per day (but if you can eat more, then go for it!) BROCCOLI & ASPARAGUS — these guys are full of folic acid (1 cup = 2/3 of your daily value). Be sure to have your daily dose of folic acid, as it helps relieve stress and depression. ORANGES — full of vitamin C which is good for your immune system and also helps relieving stress OATS — oats will boost your serotonin levels, consequently boosting your mood. i personally recommend whole-grains TEA — green tea is good for focusing and stress relief, but you know what’s even better? black tea!
tips
1. eating colorful is the easiest way to a more healthy diet (same-color foods often share same nutrients) 2. if you’re a picky eater, try disguising tastes with seasonings, spices (and everything nice) or by combining them with foods you like 3. drink water!!! at least 1 L per day!! carrying a bottle of water wherever you go is the trick! 4. plan ahead + prep your meals!! thereby you will avoid that unpleasant “i don’t know what to eat” situation (which often leads to eating junk food :// ) 5. make your grocery list before going to the supermarket!!! pros: less time wasted, won’t get distracted by other things you don’t need to buy, know ahead how much $$ you’re gonna spend 6. ALWAYS check the expiration date of products you buy + know when to consume your fruits&veggies
RECIPES
Tbh, when it comes to study snacks im a very lazy person (plus in my world time is money and i hate wasting precious study time) so i usually eat rather simple dishes. Then, what do i prep when i feel more creative?
FRUIT SALAD (easiest snack ever tbh everyone can do this no matter how bad u are at cooking)
all you need is
love
fruit of your choice
(optional) cocoa powder / cinnamon / lemon juice
what u gonna do now
wash the fruit, peel it (if needed) and then slice it
put everything in a bowl and it’s good to go
BUT if you want, you can add cocoa powder, cinnamon or lemon juice for extra flavor. use your creativity, (almost) anything can work!
i love fruit salads bc they’re healthy, easy + quick to make (not to mention super delicious)!! here you can see one i made w/ strawberries and cocoa powder
FRUIT PARFAIT (another easy option, but a more creative one *sunglasses emoji*)
all you need is
fruit (u don’t say)
oat bran
yogurt
what u gonna do now
wash, peel and slice the fruit
grab a tall glass/mug/whatever and make the first layer with fruit
then add the yogurt for the second layer
third layer is going to be the oat bran
depending on the height of the glass/mug, you may go on w/ the layers
this is optional but you can add toppings if you want to make it look even cuter (and yummier)
what i like about this big bad boy here is that it’s SO fulfilling!!
BAKED PUMPKIN SEEDS (for my savory lovers out there)
all you need is
pumpkin seeds
thats it. thats all u need
what u gonna do now
take a pan and cover it with baking paper
place the seeds on the paper and cook in the oven for 20 mins at 200°C
done!! B)
super simple, isn’t it? and guess what? they actually taste like popcorn!! no lie!!!
BAKED ZUCCHINIS
all you need is
zucchinis!
lemon juice
pepper
what u gonna do now
wash and slice the zucchinis french fry style
put them in a bowl, add lemon juice + pepper and mix all well together
cover a pan with a sheet of baking paper and place the seasoned slices
cook in the oven for 20-30 mins at 200°C, flipping them over when they’re half done
now you have a more healthy and tasty version of french fries to eat while studying!
(on a side note: you can’t even imagine how painful typing ‘zucchinis’ was to me)
OATMEAL BANANA COOKIES (my fave!!)
all you need is
oatmeals
a banana
cinnamon or cocoa powder
what u gonna do
peel and slice the banana
smash the banana w/ a fork in a bowl, then add the oatmeals + cinnamon/cocoa powder and mix
cover the pan w/ your trusted baking paper. using a spoon, place the mixture on the paper forming little circular shapes (they don’t have to be perfect)
cook in the oven for 20 mins at 200°C (remember to flip them over at the 10mins mark)
let them cool off for 30-40 mins and they’re ready to eat!
these take quite a bit but you can prep them before starting to study, then you do your revision/practice while you wait for them to cool off and finally you can take a break + enjoy them!
more recipes
10 smoothie recipes healthy study snacks 22 healthy snack ideas 10 healthy snack ideas (vegan) snacks for students 1 2 (!!!!) frushi (fruit sushi!!) recipe muffin recipes 1 2 black bean wrap caramel cashew chocolate cookies (gluten-free) 10 healthy pancake recipes 2 ingredients pancakes (!!!!) easy cheesecake (vegan) avocado + tomato toast w/ balsamic drizzle
more links
my food tag staying healthy in college minimalist baker the domestic geek fablunch cheap lazy vegan food masterpost by @studiyng stay sated whilst you’re motivated by @areistotle how to save money on food by @studybudyblr 10 study snacks by @saturdaystudying
pictures credits: { 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 }
baby steps, okay? :))
