SleepLack of sleep can lead to…

• health problems

• impaired ability to perform tasks with memory, learning, and logical reasoning

What’s the solution to lack of sleep?

• Healthy adults need an average of 8 hours sleep a night

• Examine your diet, exercise patterns, and sleeping environment

• Avoid caffeine and nicotine in the late afternoon and evening - caffeine and nicotine are stimulants and could delay sleep

• If you are having trouble falling asleep—take 20-30 minutes doing something that relaxes you (listen to music, watch TV, read)

Factor sleep into your exam schedule!!!

Adderall is used as… • A study drug.

– Its nicknames include “college crack” or “cognitive steroid.”– Students who take Adderall for studying report that they can

concentrate on their books for hours at a time, and can then do better on the subsequent exam than they would without the drug.

• A party drug.– Adderall contains dextroamphetamine, which creates a feeling of

well-being, confidence and enhanced libido, and enables users to go without sleep for extended periods.

• A weight-loss drug.– Appetite suppression is often a side effect of Adderall and is

particularly welcomed by young women looking for an easy way to shed some pounds.

Problems associated with Adderall abuse

• Adderall acts by changing the brain’s chemistry

• Difficulty sleeping, feelings of hostility, anxiety or paranoia, and a hyper-energetic, aroused state (mania) can result

• Users often experience a “crash” and suffer from exhaustion, nausea, depression or irritation

• Medications are prescribed to those with ADHD at a personal dose specific to their need

Effects of caffeine• After ingesting caffeine, it is completely absorbed within 30 to

45 minutes• The effects of caffeine last 3-4 hours• Heavy caffeine use —about four to seven cups of coffee —

can cause: – Insomnia– Nervousness– Restlessness– Irritability – Nausea or other gastrointestinal problems – Fast or irregular heartbeat– Muscle tremors– Headaches– Anxiety

Think about it…

• The current recommendations regarding caffeine are three cups of coffee or tea per day or less.

• Caffeine is a common ingredient in food so getting a big dose is easier than you think!

• It is an addictive drug, and operates the same way as amphetamines, cocaine and heroin, although its effects are milder.

Healthy Eating during Finals

• Food is the fuel your brain needs to help you think

• Try to eat a variety of foods and don't skip meals

• Be creative. If you don't like the hot food offered, try to combine foods from different areas of the dining hall

– For example, add a grilled chicken breast to a salad or veggies from the salad bar to a sandwich or a wrap.

What Can YOU do?

Keep your room stocked with healthy snacks such as:

– Animal crackers

– Canned fruit

– Crackers

– Energy (or protein) bars

– Fresh fruit

– Granola bars

– Oatmeal (packets)

– Popcorn (try the single-serving bag)

– Trail Mix

– Baby carrots and celery

– String cheese

– Yogurt and smoothies

– Water, flavored seltzer waters, and low-fat milk

Top 5 Ways to Include Fitness in College Life

• Walk to ClassBe active on the way to class instead of taking the shuttle.

• Join an Intramural SportThis is a fun way to meet new people and fit in exercise, too.

• Go for a Walk with FriendsStay fit and catch up with friends at the same time. Instead of taking a shortcut back to your dorm, take the scenic route and get in a little extra exercise.

• Take a Fitness Class as a CourseThis is a good way to include fitness into your routine and earn credit. Consider weight lifting or dancing.

• Check out your College GymThe fitness center offers free memberships. Also offer classes such as yoga, cardio, kickboxing, and Zumba.

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How to study in a HEALTHYway

• Create a SpaceAs you set up your living space, be sure there’s a quiet space for you to focus and concentrate

• Create a ScheduleWhen planning your activities, be sure you allow yourself the time you need to study and get work done. Over-estimate when it comes to study hours, so you don’t have to pull all-nighters and end up paying for it the next few days.