With the university term now underway, many students will be going into the second and third years full of fear, with things now getting serious. It’s a year full of exams, coursework and dissertations and that means that you have to get your life into gear and start thinking about your studies much more.
Changing your lifestyle can be a good way to improve your performance in both essay writing and exams, and even just a few tweaks can make a huge difference. So, if you’re a little worried and want to improve your results, here are five changes you can make that could help you reach the next level…
Get Consistent Sleep
It’s a problem for many students, given the people they surround themselves with and the temptation of going out, socialising and so on, but a regular sleeping schedule is vital and allows your brain to rest as well as consolidate information and feel rejuvenated for the following day.
If you neglect sleep, you’ll find your memory retention and cognitive function are impaired, which makes it much harder, particularly during examp periods!
There are plenty of tips for getting a good sleep while at university, and research has shown that those who get at least seven to eight hours each night consistently perform better.
Limit or Eliminate Alcohol
You also need to think about substances. Many students like to let off steam by heading out for a drink after class, but alcohol can significantly hamper academic performance. We all know booze affects the likes of concentration, memory and problem solving skills and you do far less work on a hangover, but it can affect things like sleeping patterns, increase fatigue and affect mental health too.
It can be a stressful period, exam period, and alcohol is only going to exacerbate any anxieties and stress you may have. Ahead of exam season, have an alcohol detox, get any help you need to give up if you’re struggling and go into the season sober. It’ll make all the difference.
Adopt a Balanced Diet
What you eat has a direct impact on your brain's performance. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides your body and brain with the nutrients they need to function at an optimal level. Omega-3 fatty acids, found in fish, flaxseed, and walnuts, are particularly beneficial for cognitive function and memory.
Processed foods, on the other hand, can leave you feeling sluggish and unfocused. Excessive sugar and unhealthy fats can cause energy crashes and impair your ability to concentrate. By planning nutritious meals and snacks throughout the day, you can maintain consistent energy levels, improve focus, and enhance your memory—all of which contribute to better exam results.
Staying hydrated is also crucial. Dehydration can lead to fatigue, headaches, and difficulty concentrating, so make sure to drink plenty of water, especially while revising.
Exercise Regularly
Physical activity has been shown to improve brain function, reduce stress, and boost mood—all key factors in academic success. Exercise increases blood flow to the brain, enhancing memory and cognitive abilities. Regular physical activity also stimulates the release of endorphins, which improve your mood and reduce stress and anxiety, helping you stay calm and focused during exam season.
You don’t need to engage in intense workouts to see the benefits. Even moderate activities like brisk walking, swimming, yoga, or cycling can improve your mental and physical well-being. Aim for at least 30 minutes of exercise most days of the week. Incorporating exercise into your routine will not only improve your overall health but also sharpen your focus and mental clarity for exam preparation.
Practice Mindfulness and Stress Management
Exams are a stressful time, and managing this stress effectively can make a huge difference in your performance. High levels of stress can interfere with your ability to focus, retain information, and perform well under pressure. That’s where mindfulness and relaxation techniques come in.
Practising mindfulness—whether through meditation, deep breathing, or yoga—can help reduce anxiety and clear your mind. Regular mindfulness practice encourages mental resilience, allowing you to stay calm and focused during revision sessions and exams.
Another helpful technique is time management. Break your study sessions into manageable chunks and use tools like to-do lists and planners to stay organised. Prioritising tasks and taking regular breaks will prevent burnout and ensure you stay productive without feeling overwhelmed.
