How To Optimize Sleep and Nutrition Before Exams
By Eleanor Gil Feb. 12, 2025
We have all been there—you have a big exam coming up, and you feel unprepared. Common advice focuses on studying techniques: take notes, do practice tests and space out your review. Meanwhile, more niche advice proposes brain-fueling foods and, of course, a good night’s sleep.
Firstly, what you eat can significantly boost cognitive function. Complex carbohydrates such as whole grain oatmeal provide slow-releasing energy, while organic bananas are packed with potassium and vitamin B6—both crucial for brain function. Protein-rich foods, such as eggs or Greek yogurt, can improve focus and memory.
Meanwhile, highly processed foods such as commercial cereal, added sugars and fast food tend to clog the arteries and cloud the blood, decreasing circulation to the brain and heart, as per the National Institutes of Health. While they provide temporary energy boosts, they also induce sluggish crashes.
Most importantly, you must never sacrifice sleep. Dr. Zeitzer, Stanford University neurobiology professor and researcher, recommends that all students maintain a consistent rest schedule.
“Sleeping at the same time every night becomes very helpful for your brain, because the circadian system can then anticipate your actions and become robust. If you have an erratic schedule and erratic sleep timing, your circadian system is much weaker, which means your brain and body do not function as effectively during sleep or during the daytime. The bottom line is, focus on consistency and timing, but do not focus too much about deep sleep versus light sleep,” Zeitzer said.
Beyond sleep and nutrition, certain habits may appear incremental, yet prove significant to improve academic performance. Develop positive rituals to calm your mind and body—whether it be deep breathing, meditation or listening to relaxing music. Quiet confidence and positive energy are crucial to succeed—not only in exams but also in athletics, relationships and essentially everything to value in life.
About the Contributors
Eleanor Gil is a junior at Leland High and the page editor for School News and Feature School for The Charger Account. She loves to cultivate a quiet, eclectic joy derived from various interests and hobbies and above all, learning.
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