Whether its sport, work or study, quality time will always
out-perform endless hours of non-productive work. The following advice is based on the latest scientific knowledge on Peak Performance.
Sleep 7-9 Hours /night
Less than 6 hours/night greatly reduces your brain’s ability to comprehend and retain information. Avoid screens for at least 30 mins before going to bed as this will delay the production of Melatonin which is necessary to fall asleep.
Avoid caffeine and other stimulants
They may keep you awake and you may spend more time studying but they will reduce your ability to concentrate. Caffeine also leads to dehydration and a deep tiredness the following day following a large caffeine intake. Some iced coffee brands carry as much caffeine as a can of Red Bull.
Keep your phone away from your study area
Research has shown that even if you do not touch your phone, the distraction of seeing the phone, greatly affects your cognitive recall. Out of sight out of mind!
Regular exercise and stretching breaks greatly increase your ability to study and refresh the brain. If the information is not sinking in it may be time to go for a short walk or run.
Dehydration has negative effects on every part of your physical and mental health.
The Brain uses a huge amount of energy during learning and sleeping. A healthy diet unprocessed foods will help you avoid the sugar highs and lows which will have you craving junk food. Avoid sugary drinks and fruit juices.
Write it down
Studies have shown that the act of putting pen to paper leads to greater recall that reading it off a screen or typing on a keyboard.
Avoid mental fatigue
Playing computer games during your breaks will reduce your ability to learn. The brain fatigues while concentrating on your work and recuperates during sleep. Save your best work for the stuff that really counts.
The more you read and write something the greater the chance you will understand and retain the information. Little and often, don’t try to cram a weeks of work into long nights with no sleep.
See your Chiropractor
Neck pain, headaches, shoulder pain and back pain will commonly develop with prolonged sitting. Take regular stretch breaks and occasionally read lying down. Your Doctor of Chiropractic can help you minimise muscular tension with gentle adjustments, well targeted stretches and study posture advice.