3 Healthy Habits That are Good for Your GPA
A successful college experience isn’t just about exercising the mind. Data proves that students who prioritize adequate sleep, balanced nutrition and daily physical movement can boost academic performance — and overall health. In fact, a PubMed study found that more sleep during the week leading up to the test boosts memory.
Quality sleep, about seven to nine hours per night, supports problem-solving, mental focus, creativity and motivation — all important skills for college students. Combined with proper eating, staying hydrated and physical exercise, the payoff can be big.
An article published in the American Journal of Biomedical Science & Research found that balanced nutrition supports cognitive function and overall well-being. And timing matters. Breakfast and snack routines have a major impact on your ability to think clearly throughout study sessions and classes. Hydration also helps maintain focus and alertness.
Student Strategies to Build Healthy Habits
Given the long list of benefits, it might seem like choosing a healthy lifestyle should be a simple decision. But for college students navigating new experiences — living with a roommate, making friends, joining student organizations — plus managing coursework and studying new material, it can be challenging to make health a priority. Fortunately, having strategies can make a big difference in managing your health and well-being while juggling it all.
These tips could help you make sure you’re doing your best to eat, sleep and move.
Nutrition
Good nutrition doesn’t have to be complicated. If you’re new to managing your own diet, start by focusing on three elements of good nutrition: adequacy, balance and variety.
Eat enough
A good rule of thumb is to plan for a meal or snack every three to five hours. Remember that it’s normal for hunger levels to change depending on activity levels, hormonal changes and a variety of other factors. If you have extra activities planned that might require a bit more fuel, keep your backpack stocked with easy, portable snacks.
Keep a balanced diet
Pairing proteins, fats and fibers for most meals and snacks helps to ensure your body gets the major nutritional building blocks it needs. It also helps keep mood and energy levels stable. Carbs are your body’s main source of energy — proteins, fats and fiber can help slow digestion and keep you feeling full for longer.
Choose a variety of foods
Eating from different food groups can help make sure you’re meeting all of your body’s needs. A simple trick for getting a variety of nutrients? Build a colorful plate. Foods of similar colors tend to signal similar nutrients, so aim to “eat the rainbow.”
Falcon Family Fridge
The Falcon Family Fridge is a community fridge on Bentley’s campus that allows people to donate and take food. Located outside Jennison Hall on the lowest level on the corner with Smith Academic Technology Center, the Falcon Family Fridge is a freestanding outdoor structure with shelves for large plastic bins to hold dry goods, and it also contains a full fridge for perishable goods. Contribute to this initiative by purchasing from the Amazon Wish List.
Movement
Regular physical activity improves mood, boosts energy and promotes quality sleep and social engagement. Most colleges have opportunities to support an active lifestyle. A few options at Bentley: an indoor fitness center, Slade Wellness Studio, recreational student organizations and organized sports such as intramural and competitive teams. The campus also has a basketball court, beach volleyball court and access to walking trails and bike paths. It’s important to take steps to find a program that will work for you.
Start small and build over time
It can be overwhelming to start an exercise routine, especially when you’re getting used to a new area. Start with manageable goals like taking an extra five minutes out of your way to and from class. A good goal: at least 30 minutes a day.
Do what you enjoy
Are you into competitive group sports or do you prefer more casual options like hiking with friends or running to your favorite playlist? Try different activities to see what you enjoy, and you will be more likely to stick with a program.
Schedule workouts
It’s easy to get bogged down with commitments and forget about exercise. Setting a reminder is one way to make sure you move. Ten-minute increments are great for study breaks and may improve focus.
Sleep
Getting enough sleep helps you regulate emotions and boost your immune system. Running on too little sleep can make it more challenging to perform your best in social situations and academic work. What’s an adequate amount? Though it varies from one person to the next, a good guide is to aim for seven to nine hours of quality sleep per night.
Set a consistent sleep/wake schedule
Aim to go to bed eight to nine hours before you need to be awake. Try to stay consistent, even on weekends, to strengthen your body’s internal clock.
Create a relaxing bedtime routine
To help yourself wind down after a long day, turn off screens at least 30 minutes before sleep. Build a routine of calming activities, like a warm bath, reading, journaling or listening to relaxing music.
Set the mood for sleep
Keep your lights dimmed or completely off and turn off any technology or screens. Cooler air temperatures and white noise — like the whir of a fan — also promote sleep.
Reserve your bed for sleep
Help your brain build the association that the bed is for sleep. If you’re having trouble falling asleep, get out of bed to do a relaxing activity until you do feel tired.
Limit alcohol, caffeine, nicotine and marijuana close to bedtime
These substances inhibit your abilities to fall asleep, stay asleep and achieve deep sleep when your body restores itself and strengthens the immune system.
Master the art of napping
Power naps of about 20–30 minutes in the afternoon can be helpful, but avoid longer naps or those taken late in the day. They could get in the way of getting sleep at bedtime.
I often tell the students I work with, while consistency is important, don’t forget to leave space for flexibility and not judging yourself for not nailing your routine. Some days you will be able to do all of it and other days you will do none. There will be seasons of life where it is easy to maintain wellbeing goals, and during different periods it will feel impossible. Just remember any small step or action you take in a day is still forward progress.
Mallory Loggins is associate director of communications and programming for Wellbeing and BentleyPlus. Her professional interests include sexual health, promoting harm reduction practices, intersectional health education and empowering young adults to make informed decisions about their health. Prior to Bentley, Loggins worked in a variety of roles including obstetrics and gynecology research and sexual health peer education. She holds a master’s degree in public health with a focus on community health sciences and maternal and child health.