college

Ideal Daily Routine for Students

~ Yasmin ~ 4 Comments

Hey  Everyone!

Hope you’re all doing well!

For many students, back to school season is a great opportunity to form healthier and more productive habits.

Here are just a few tips to help you have a more productive day: (Of course, most of these tips can be helpful to anyone whether or not you are a student)

Breakfast is Key

I know that this is nothing new and you have all probably heard this tip many times before. We all know the importance of breakfast but in my experience with those around me, many students go to class with either an empty stomach or they just have some toast.

Breakfast really is very important because if you think about, assuming you haven’t eaten anything since last night, you are truly breaking your fast in the morning. Scientific research shows that people who skipped breakfast were less productive.

The ideal breakfast will contain both protein and carbohydrates. Good sources of protein include eggs, cottage cheese and nuts. Whole grains and fruits are a great source of carbohydrates.

Exercise:

Of course, we all know the benefits of exercise however, most of us exercise after class. I know that most of us can barely get out of bed in the morning before class. However, research shows that 15 minutes of exercise can actually help the student retain more knowledge for five to six hours. This is why experts recommend doing a physical activity such as walking, jogging, climbing the stairs, etc. before going to class.

Hydration:

Hydration is something that is emphasized during the summer time. However, it is important for our health and well-being to stay hydrated throughout the year. The results of a recent study showed that dehydration negatively impacts our cognition and performance. People who are dehydrated don’t do as well and they don’t think as well.

Drinking water is only one of the things that we should be doing to stay hydrated. Current research emphasizes eating our way to hydration by eating fruits and veggies with a high water content. In order to stay properly hydrated its best to avoid excessive caffeine and although sports drinks can be hydrating they should be consumed in moderation.

Before the Test:

If you have a sweet tooth you might enjoy this tip. Researchers recommend that students have a small square of chocolate preferably dark chocolate, Research has shown that the caffeine in the chocolate can help students focus better on the test. It sounds too good to be true but there is even some data that shows that students that ate the chocolate had slightly higher test scores.

Relax a Little:

Taking some downtime to relax is very important. I know that it sounds counterintuitive but take some time each day to do something that you love or just anything that you enjoy. Taking a 20 minute break will help you remember better and the knowledge will really sink in.

I hope that you enjoyed these tips and please remember that most of these tips can be applied to anybody’s life.

With Love,

Yasmin

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Six Tips for Better Sleep

~ Yasmin ~ 23 Comments

Hey Everyone!

Hope you’re all doing well!

In my experience, one unhealthy habit that people like to boast about is their lack of sleep, or their ability to get by with very little sleep.

Perhaps this is most common amongst university students who like to “pull all-nighters” in order to study for exams or complete projects and assignments. And its not just students that are getting less sleep.

A report by Gallup showed that Americans are sleeping one hour less per night than they did in the 1950’s.

The average adult human needs between seven to nine hours of sleep each night to survive and thrive. In her book The Sleep Revolution: Transforming Your Life One Night at a Time Ariana Huffington argues that sleep is not a luxury rather it is a necessity.

She cites scientific evidence of how sleep is a time for intense neurological activity in which the brain renews and repairs itself.

A lack of sleep is linked with severe health problems such as diabetes, heart attack, stroke, cancer, obesity, and Alzheimers disease.

According to sleep expert Daniel Gartenberg, humans need sleep to save energy, to help their cells recover, and to help them process and understand their envirnment. Since sleep is so vital to our overall health and well-being, here are a few tips to help you get a better night of sleep.

Ban Screens Before Bedtime:

The very first tip is the one that I struggle with the most and that is to stop using my phone or laptop before bed. It turns out that I am not alone because a 2015 survey showed that 71 percent of Americans sleep with or next to their smartphones. The problem with this habit is that our electronic devices (such as phones and laptops) emitt blue light which can keep us awake at night.

As you know, melatonin is a brain hormone that helps us fall asleep but blue light suppresses our melatonin levels. The effects of blue light do not immediately go away once you stop using your device. It is best to stop using your electronic devices up to an hour or so before bedtime.

If you’re like me and you’re often tempted to check your phone before bedtime, my suggestion would be to completely remove your phone (and other electronic devices) from your bedroom before you go to sleep.

Sleep Consistency:

If possible, try to wake up and go to sleep during the same time each and every day including weekends. This way, your body establishes a routine and its easier to fall asleep at night and wake up in the morning. It might be tempting to skim on sleep during the week and then sleep in during the weekends. While the extra few hours of sleep during the weekend may feel good, research has shown that you cannot make up sleep debt because its hard to make up for the REM (Rapid Eye Movement)sleep that you have missed. Also, REM sleep is a vital stage of sleep due to its restorative properties.

Take A Nap:

The reality is that in this day and age it is difficult to get an adequate amount of sleep each and every night. Taking a quick 30 minute nap during the day can help you feel rejuevenated. Even if you do get enough sleep at night, a nap can help you reenergize your brain. Its best to take your nap anytime before 3 pm so that you don’t confuse your circadian rythm and you don’t disrupt your nightime sleep.

Bonus tip: If you are someone who drinks coffee, consider drinking a cup before your nap and the caffeine will work as a natural alarm clock because it will kick-in, in 30 minutes and wake you up from your nap.

Temperature:

The room temperature can definitely impact the quantity and quality of our sleep. The National Sleep Foundation recommends 65 degrees as the ideal room temperature for sleep. They also argue that anything above 75 degrees our below 54 degrees can disrupt our sleep. Of course, this is just a general estimate and the climate that we are from also influences our temperature preferences.

Food:

Personally, I often feel sleepy after I eat pasta and I know that a lot of people feel sleepy after eating Turkey.

However, when it comes to food and sleep its more about what kind of foods you should avoid rather than what foods to eat. Although different foods may work for different people, they ‘re aren’t many foods that experts believe can really help us fall asleep.

However, there are foods that should be avoided before bedtime:

Foods High in Sugar: If you consume a lot of sugar before bed, your blood sugar levels will become very high and your body has to release hormones to decrease your blood sugar and this process may temporarily disturb your sleep.

Caffeine: We all have a different caffeine sensitivity but a 2013 study showed that people who drank coffee 6 hours before bed lost about an hour of sleep at night. So, its best to stop drinking caffeine way before bedtime.

Late Dinners: Since it can take between two to three hours for our body to digest a meal, it is best to avoid eating a large meal right before bed. This is especially true for those who suffer from acid reflux disease.

Spicy Foods: For some people, spicy foods can cause bloating and heartburn.

High Fat Foods: Its best to avoid high fat foods as much as possible because research has linked high fat foods with excessive sleepiness during the daytime.

Alcohol: At first, alcohol can help you fall asleep faster but it can disrupt the quality of your sleep.

Exercise:

We all know how beneficial exercise is for our overall health and well-being. Now, research has shown that regular exercise can improve the quantity and quality of our sleep. One study from Oregon State University found that 150 minutes of moderate exercise a week can act as a great non-pharmaceutical way of improving our sleep. The only caveat is that it takes time to reap the sleep benefits of exercise. A study from Northwestern University showed that exercise added 45 minutes of extra sleep but it took four months to see results.

Overall, sleep is something that most of us love and all of us need. I really hope that you find some of these tips helpful in getting better sleep!

With Love,

Yasmin

Top 10 Things I Wish I Knew Before College

~ Yasmin ~ 5 Comments

Hey Everyone!

Hope you’re all doing well!

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Now that I’ve graduated from college there are definitely a few things that I wish I knew before I entered college and along the way there were definitely a few things that I have learned about the college experience and I would like to share these with you.

Apply Everywhere

If you are a high school student and you know for sure that you want to go straight to a four-year university then I would really suggest that you try to apply to as many universities as you can. Many of the public universities offer high school students a free application.

It is really important to have an open mind and don’t set your heart on just one particular college because this can potentially set you up for disappointment.

On the other hand, don’t be afraid to apply to a college that you think you would never get into because nowadays college admissions are becoming much more holistic meaning that they look at you as a whole person and not just based on your grades.

Community College

I personally started off at a community college and then I transferred to a four-year university. Here in the United States community colleges are local two-year higher education institutions where students can study and take classes that are of equivalent value to the classes that are offered in the first two years of a larger university.

Community colleges are a great budget friendly option because they are significantly cheaper than four-year universities. Community college is also great option for those that could not or chose not to take the SAT/ACT or those that just performed poorly on those tests.

Community college students are held by the same standards of excellence as university students.

Consider your Financial Aid Options

I was very fortunate to graduate university without any student loans and it was all thanks to the generous financial aid package that I received. It is completely up to you whether you choose to attend a public or private university however, in my experience public universities have much more generous financial aid packages.

In most cases you have to apply for financial aid from the government before you even start attending the university so make sure to look at the deadlines and apply as soon as possible.

If you’re in the U.S. each state has its own deadline for applying for state financial aid so make sure that you look that up as well. Here is a great resource for you to check out your own state’s deadlines State benefits are often even more generous so make sure you apply for both federal (FAFSA) and state financial aid.

If you have to take out a student loan I would definitely recommend Federal Loans because they are provided by the government and they charge lower interest rates than private loans and the monthly amount that you pay back after you graduate is based on how much money you actually make.

If you are interested in private companies one possible option is Earnest which offers great rates on personal loans, and helps you save money by using their platform for student loan refinancing. Earnest’s mission is to offer lower interest rates than traditional banks on personal loans and save you time and money when paying your student loans.

Meet with an academic counselor:

As a college student, you will likely put a good amount of effort into each class that you take and the last thing you want to happen is to find out that a class that you took and studied for will not count towards your degree! To avoid this problem and many other similar problems, you should really meet with an academic counselor.

Academic counselors are a free resource that are there to help you choose the correct classes and they can help answer a wide range of questions that you might have. In many cases they can create an academic plan specifically designed for you.

Take Advantage of Free Resources

Aside from academic counselors’ colleges and universities offer a wide range of other completely free resources for their students. Some of these free resources may include tutoring centers, math center, writing center, multicultural center, psychological counseling, financial aid office, student support services and a career center.

The important thing to remember is that there are a lot of people willing to help you during your time at university but they are not going to come ask you if you need help you need to go to them and they will help you with the rest.

Check out the Library

One free resource that all universities have is the library. The library is a great place to sit back and study and/or complete your assignments. The quiet atmosphere of the library truly makes it an ideal place for students. Most libraries have computers where you can get work done and for a nominal fee you can print papers. Many libraries have a course reserve where professors often place a copy of their course’s required textbook.

Attend Class:

I know that this is definitely a no-brainer but during my time in college I was surprised at how many people would simply skip class. First of all, I feel like not attending class, without a good reason is like throwing away the money that you spent on tuition. Also, just attending class and being present can really make the difference in helping you earn the grade that you deserve.

Additional tip: Attend office hours. The idea of meeting one to one with a professor may seem daunting but remember that professors are human beings and most of them actually want to help you succeed. One of my professors always encouraged us to meet her in office hours and she said that perhaps she can explain a topic differently than she would in class and this can help you better understand the topic.

Work Hard but don’t sweat about your grade:

Personally, whenever I took a more challenging course I would always worry that I would fail the course. However, the reality is that with hard work any college course can be passed. The only thing that you should do is to work hard and do your part as the student. Professors are often more lenient  than they may appear. At the end of the course they may give everyone a slight bump. Many courses are graded on the curve and usually this helps the hard-working students.

Be Social:

College is not just for academics but it is also a time to make friends and expand your network. My personal advice is to really take advantage of the first few weeks. During this time, everyone tends to be more social and it’s a great time to meet new people.

Many universities have hundreds of student clubs and organizations. Try to join at least one club and this can be a great opportunity to meet like-minded individuals and potentially make life-long friends.

Take a nap:

Ideally, everyone including college students, should get seven to eight hours of sleep each night. However, I know that as a college student this can be difficult number to achieve. As students, we have too many things on our plate and in order to fulfill all of our responsibilities sleep is often sacrificed. However, if you’re feeling tired during the day it is highly recommended that you take a 30-minute nap. A nap can rejuvenate your body and recharge your brain.

These were just a few tips and things that I personally wish that I knew during my time in college and I hope that it will be helpful to you!

Also, feel free to share some of your own tips for college success in the comments below or feel free to Tweet me @YasminRaoufi

With Love,

Yasmin

 

 

Six Back to School Tips

~ Yasmin ~ Leave a comment

Hey Everyone!

Hope you’re all doing well!

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In the spirit of back to school season I wanted to share some of my personal tips on how to make the transition back to school as smooth and hassle-free as possible. I created these tips with the college student in mind however, I hope that these tips will be hopeful for students at all levels.

Map it Out

If its your first time attending the college, or if you attend a large university, it might be a good idea to find the location of your classes before classes start. Most universities are always open in the sense that you are free to walk around and find your classes the day before or even a few days before they start.  The first week can be very hectic so its nice to have one less thing to worry about. I personally consider myself directionally challenged so this is a tip that I definitely always used when beginning a new set of classes!

Read the Syllabus

So this is a tip that every professor is going to encourage you to follow. The syllabus is a document, created by the professor, that basically explains the format and layout of the course and most importantly, it almost always includes a section about how the course grade will be calculated.  The syllabus also contains a section on how you can best reach the professor if you ever need to contact him or her. A lot of the questions that you may have about the course structure will be covered in the syllabus so I would definitely recommend saving a copy of the syllabus on your phone or laptop.

Buy Textbooks/Materials

Another great reason to read the course syllabus is that it often includes details about the required textbook and any other required materials. If you are going to order your textbook and/or other required course materials online its a good idea to order them as soon as possible because sometimes shipping can take a while.

I personally loved using DealOz for purchasing my textbooks because all you have to do is enter the book’s title, author, or ISBN number and this site will search through the web and find the best deals for best new, best used, and best rental price for the book that you need.

Almost all colleges and universities have a college bookstore. Purchasing from the college bookstore is often convenient but costly. Also, check to see if there are any local bookstores that are competing with your college bookstore and these stores may have the textbooks that you need for a cheaper price then the college bookstore. However, in my experience textbooks sold online are almost always cheaper.

If the course requires you to purchase scantrons or booklets for exams I would recommend purchasing those in the first week just to get them over with and have one less thing to worry about when its exam time.

Start Studying

From my experience, most of my fellow students always started studying only a few days before the exam if not the night before. I would definitely recommend studying as soon as possible and especially after every lecture when the material is still fresh in your mind. With this method you only have to study a few minutes each day instead of trying to cram all the material before the exam. Cramming the material before the exam can become very stressful and you are much more likely to really understand the material if you spend a few minutes studying it each day.

Take a nap

Many students often sacrifice their sleep in order to fit in enough time for their academic and/or social life. Some students even brag about pulling an all-nighter. The reality is that sleep is vital not only to our physical health but it is also very important in making us cognitively awake and alert which can help us perform better academically.

As someone who is a recent graduate I know that sometimes life gets too busy and we simply don’t have time to get the required seven or eight hours of sleep. However, in order to avoid feeling burned out or tired feel free to take a nap ideally for around 30 minutes a day. Research shows that a quick daytime nap can reenergize us without harming the amount or quality of the sleep that we get at night.

Stay Positive

It is totally common to be a little nervous at the beginning of each school year whether it is because you are starting a new school or you are taking a class or classes that you feel are challenging. I know it might be intimidating to ask a teacher or professor for help but there are there to help you and the majority of them are very happy to help. Always try to stay positive and remember that with hard work and determination you can excel in any class!

I hope you all find these tips to be helpful!

With Love,

Yasmin

 

 

 

Five Tips for Becoming a More Effective Reader

~ Yasmin ~ 2 Comments

Hey Everyone!

Hope you’re all doing well! book-1867716_640

Back to school season is upon us! I can’t believe how fast the summer is flying by! For me it feels kind of weird and exciting because this will be the first back to school season in which I will not be in school or university because I graduated this past June.

Anyways, in my many years as a student I always struggled to keep up with the assigned readings because I always felt that I would forget everything I had read by the time exams were coming up.

Throughout my college years my Psychology professors really encouraged us to use the SQ3R method as a technique for helping us remember many of the important things we were reading in the textbooks.  The SQ3R method consists of the following five steps: Survey, Question, Read, Recite, and Review.

Survey

Before you start reading simply open to the assigned pages and casually skim through them to get an overall view of how the information is being presented. If possible read the chapter summary, look at the chapter introduction, headings and subheadings.

Question

Look at each subsection and try to come up with questions that you think will be answered in that subsection. Try asking yourself questions such as: What is this section about? How can this information help me? How does this information relate to other things that I have learned? Try to keep these questions in mind as you read that section and of course, as you are reading you may come up with even more questions. The reason why this step is helpful is because the more actively your mind searches for answers the more engaged you become in the learning process.

Read

When it is finally time to read, try to answer the questions that you have created as you read each section. Also, try to relate this new information with things you’ve learned before.

Recite

After you have finished reading each section try to remember (create a written and/or mental list) of the main ideas discussed in each section. If there is a particular section for which you cannot remember the main idea then try to go back and reread that section. It is very important not to move on until you can remember that sections main ideas.

Review

Finally, go back through all of the questions you created and see if you can still answer them. If necessary go back and refresh your memory.

Why is the SQ3R method effective?

The SQ3R method is effective thanks to a phenomenon social scientists and education researchers refer to as the testing effect. According to the testing effect, long term retention of material is better when you test yourself while you are learning the material versus just studying the material over and over again.

Sometimes we might read something and feel like the material is familiar and we may feel overconfident about how much we understand what we just read. Its important to remember that just because you can recognize something as being familiar as you read it, doesn’t mean that you will be able to choose the correct answer from several similar or familiar concepts on a multiple choice test.  Of course, on a written exam it is even harder because simply recognizing things doesn’t help, you actually have to recall the information.

Overall, the SQ3R has been supported by research as an effective study technique because it forces you to remember the main ideas and answers on your own which in turn makes you much more prepared to take the exam.

With Love,

Yasmin