Sleep, food, movement: the boring stuff that raises grades

No app replaces seven hours of sleep. What the research says, in one page.

Every study technique on this site assumes a brain that is rested and fed. When those go, so does everything else, and the effect is bigger than most students believe.

Sleep

• Memories from the day are consolidated during sleep. Study, then sleep, then test: that order matters. An all-nighter before an exam typically lowers scores compared with stopping early and sleeping.
• Seven to nine hours. Consistent wake time matters more than bedtime.
• Screens off 30 minutes before, or at least the phone out of the bed. If you must scroll, do it with the brightness down.
• A 20-minute nap between classes works; an hour makes you groggy.

Food and water

• Eat before an exam, but not a huge or sugary meal. Protein and something slow (oats, eggs, a sandwich) keep energy level through a two-hour test.
• Dehydration shows up as headache and poor concentration long before thirst. Carry a bottle.
• Caffeine helps if you use it normally; it hurts if you triple your usual dose on exam day.

Movement

A twenty-minute walk or workout improves attention for the next couple of hours and lowers stress the same day. Campus Recreation is included in your fees. On a study day, move between blocks instead of scrolling; the break restores focus and the scrolling does not.