What it takes: Irregular, short sleep
Late-night studying, social life and early classes add up to short, shifting sleep. All-nighters before exams tend to hurt memory and test performance rather than help.
College student
Late nights, long study sessions, dining-hall meals and a new social world.
College packs long hours of sitting and screen time, irregular sleep, quick meals, and often more drinking than before into a stressful few years. Habits formed now tend to stick. Small routines around sleep, food and movement make the load easier to carry.
What it takes and what to do
What it takes: Hours hunched over laptops and books
Studying on beds, couches and low laptop screens bends your neck forward and rounds your back for hours. Eye strain and headaches come with long screen sessions.
What to do about Hours hunched over laptops and books
Check your desk setupAs neededSet chair, keyboard and screen so you can work in a relaxed, neutral posture. Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Follow the 20-20-20 ruleDailyEvery 20 minutes at a screen, look at something 20 feet away for 20 seconds. Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking.What it takes: Binge drinking
Binge drinking is common in college and is linked to injuries, assaults and alcohol poisoning among students. Counting drinks, eating first and alternating with water lower the risk. Call 911 if someone can't be woken, is breathing slowly or is vomiting while passed out.
What to do about Binge drinking
Count your standard drinksAs neededLearn what one standard drink looks like and keep a running count, because many pours hold more than one. Eat before and while you drinkAs neededHave a real meal before your first drink and keep eating, because alcohol is absorbed faster on an empty stomach. Alternate alcohol with waterAs neededFollow each alcoholic drink with a glass of water or another non-alcoholic drink to slow your pace. Have alcohol-free daysWeeklyPick several days each week when you don't drink at all, and plan what you'll do instead.What it takes: Stress and anxiety
Exams, money, new relationships and being away from home put many students under steady stress. Ongoing stress shows up as poor sleep, headaches, stomach trouble and low mood.
What to do about Stress and anxiety
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time.What it takes: Quick, low-fiber meals
Meals squeezed between classes often mean fast food, energy drinks and snacks. Getting some protein, fruit and vegetables into each day keeps energy steadier.
What to do about Quick, low-fiber meals
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Eat a range of colorful produceDailyGet at least five servings of vegetables and fruit a day, mixing greens, reds, oranges, citrus and beans. Limit sugary drinksDailySwap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee.When to see a professional
Most campuses have a student health center and free counseling; use them. Get help for low mood or anxiety lasting more than two weeks, panic attacks, or if drinking or other substances are getting in the way of school. In a crisis, call or text 988. Call 911 if a friend who has been drinking cannot be woken, is breathing slowly, or is vomiting while drowsy.