Healthy Lifestyle & Exam Performance

The Impact of Nutrition, Physical Activity, Sleep & Stress

What We’re Going to Cover Today

• Diet• Exercise• Sleep• Stress

Optimal Food for Study & Performance

• Healthy Breakfast• Healthy Snacks• Avoid big heavy meals• Plenty of fruit, veggies and protein• Plenty of water: stay hydrated• Avoid junk food

...What You’re Up Against!

Exercise

• For Health – avoid infections• Improve Mood State• Stress Relief• Contribute to Exam Performance

Sleep for Performance...

Sleep GuidelinesTop Tips to Maximise Performance•Teenagers need between 8 and 9 hours per night•When you are sleep deprived you learn slower, forget more, make bad judgements•You are not just slow and sleepy you are slower and sleepier than you think you are!

Sleep on It...

• Routine: Pack Up, Chill Out, Stay Regular• Warm bath or shower before bed• Warm milky drinks• Avoid caffeine• Keep hydrated• Stay cool!• Dim lights• Avoid TV & laptops• Soothing music• Avoid eating large meals just before bedtime

Getting a Good Night’s Sleep

Exam Stress

Potential Stress Points

• Over-rigid study plan• Unrealistic goals• Nutrition• Sleep• Exercise• No relaxation strategy (micro & macro)

Healthy Lifestyle & Exam Performance

David Egan: david@redbranch.ie