THURSDAY December 13, 2018
THE DAILY ILLINI The independent student newspaper at the University of Illinois since 1871
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Vol. 148 Issue 30
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Sleeping helps solidify memory Experts suggest students prioritize sleep during finals
researches sleep and memory. Because the region of the brain that controls sleep is connected with other regions that control learning, attention and memory, sleep irregularity or sleep deprivation will affect academic performance, Sze said. Sze said students should not study directly before sleeping and should try to relax by listening to music. Sze said stress can keep the body alert, which can inhibit sleep. “I avoid studying in my bed itself because that would associate studying and sleep, which would not be good because you will be sleepy when you're studying,” Sze said. “Also, try to maintain a regular sleep schedule which could regulate your body’s circadian clock and help you fall asleep easily.” Dolcos said students should always plan to
BY SANA KHADILKAR STAFF WRITER
During finals week, students may choose to swap sleeping for studying or feel so stressed that they’re unable to sleep well. However, according toFlorin Dolcos, associate professor in LAS, lack of sleep may have a negative impact both academically and mentally. Dolcos said if students cram before a test and deprive themselves of sleep, they’ll have a hard time remembering what they studied. “Learning that happens during cramming periods is not going to serve for long-term purposes because proper learning needs proper consolidation, and consolidation of memories and learning happens with good sleep overnight,” Dolcos said. Sleep is controlled by the the circadian clock in the brain, said Man “Jackie” Sze, senior in LAS, who
Healthy habits help decrease stress levels
Nutrition and exercise are key to finals survival BY CLARE BUDIN STAFF WRITER
With finals coming up and stress levels rising, students may be tempted to consume energy drinks, make fast-food stops before studying and pull all-nighters with the help of plenty of coffee. It’s understandable that some may choose to snack during stressful times. Luckily, Kenneth Wilund,
professor in AHS, has a way to offset these occasional indulgences. “Just make sure to assure yourself that you’re going to start out eating something good first,” Wilund said. “It helps with the cravings and gets you a little full, so you’re less likely to gorge and feel worse.” Arjun Thakkar, freshman in LAS, found an effective strategy to prevent overindulging is to avoid studying in places with easy-to-grab snacks. “I try to keep as little food in my dorm as possi-
ble, so I won’t snack on it,” Thakkar said. “That way, I only eat when going to the dining hall.” Amy Park, freshman in LAS, said avoiding snacks and maintaining a solid support system of friends to encourage a healthy lifestyle will help many students get through finals. “Just get motivated to get out of bed and find healthier food, more fruits and vegetables,” Park said. “If you have friends going out with you for dinner and supporting that, I think it helps.”
SEE SLEEP | 3A
At-home self-care offers free, easy stress-relief options a single session of exercise can elevate your mood and reduce stress levels immediately, said Neha P. Gothe, assistant professor in AHS. From a neurochemical standpoint, exercise reduces the levels of stress hormones in the human body such as adrenaline and cortisol. Exercise produces endorphins, the body’s natural painkillers and mood elevators. “From a psychological perspective, exercise can serve as a distraction or time-out, which can help you clear your mind and reduce stress,” Gothe said. Students can choose to
BY CAROLINE COYLE
SEE HABITS | 3A
STAFF WRITER
College students don’t need to worry about spending money to reduce stress during finals season thanks to free online meditation apps, simple breathing exercises and at-home workouts. Without worrying about financial pressures when looking for mental health resources, students can focus on staying healthy and studying for finals. To remain healthy, the average person is recommended to get at least 30 minutes of exercise each day, according to the Mayo Clinic. Exercise can reduce anxiety, as studies have shown
SEE CARE | 3A
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