Studying is not an isolated event! How your brain encodes, stores and retrieves information is dependent on energy, sleep, hydration, mood and overall health. You could have the most intentional, science backed studying regime, but if your body is exhausted and your stress levels are high, your brain is working at a compromised rate. This page will focus on simple, research backed habits that prepare your brain for success before you open your notes.
We’re Back to it – Sleep, Your Built-In Memory Booster!
Looking back to webpage one, we introduced the idea that sleep is one of the most powerful tools to maximize your studying and for strengthening memories. We are returning to it as sleep is essential for learning. When we first form memories, they’re in a very raw and fragile form, during a night of sleep, the important memories are strengthened (NIH News in Health, 2013). In other words, during sleep and especially REM sleep, your brain is replaying patterns from the day and strengthening the neural pathways you formed during your study session. This consolidation process is how we turn “what we studied today,” to “what we remember on the test”.
A way to incorporate more sleep, is to integrate it into our study plan rather than considering it as a break from it. Another way to think about this is thinking about how we work out. Studying without sleep would be like working out without letting your muscles rest. Just as your greatest gains in strength happen during rest, your greatest gains in learning happen while you are asleep.
Tip: End your sessions with a brief active recall session (a quick quiz, summary, or explanation). After this let sleep take the wheel. This combination of retrieval and consolidation is arguably the most tried and tested way to study.
Treat Your Body Like a Temple, Fuel and Hydrate Your Brain!
Your brain makes up around 2% of your body weight, however it utilizes 20% of its energy (NIH News in Health, 2019). This means that your diet directly affects how well you learn. Think of your brain as an athlete, it requires proper fuel before its “big game” (study session). Giving your brain the nutrients it needs allows it to think clearly, focus, and form new neural pathways.
Staying Hydrated is the simplest, yet most powerful way to aid learning. Mild dehydration can significantly reduce attention. Large portions, possibly even most of the population, experience daily dehydration because they don’t drink enough water (Taylor & Tripathi, 2025). Dehydration can reduce attention, slow reaction time and impair short term memory. Water keeps your neurons firing smoothly, supports blood flow to the brain, and helps maintain mental clarity during long study sessions.
Proper nutrition is just as important; You’ve probably heard someone call certain foods “brain food”. This phrase exists for a reason as the brain thrives on nutrient rich foods like omega-3s, complex carbohydrates, fruits, and vegetables. This is because these nutrients support both neurotransmitter production and sustained energy. On the other hand, sugary snacks cause energy spikes and crashes, making it much harder to stay focused and retain information.
Here’s how fuel your brain for better learning:
- Drink regularly throughout the day, not just when you’re thirsty.
- Eat balanced meals before studying. Include protein, healthy fats and slow releasing carbohydrates.
- Choose “Brain foods” like nuts, berries, yogurt or grains.
- Avoid high sugar foods and energy drinks right before studying, they will impair your attention once the crash hits.
Reset, Get moving!
As we’ve already covered, studying is not only a brain based activity. Just like your body needs sleep, it also needs movement. Sitting for prolonged periods, especially while studying, reduces blood flow, increases fatigue and makes it harder for your brain to stay engaged. Even brief breaks dedicated to physical activity can reset your attention, in turn improving cognitive performance.
What is the science behind this?
Movement increases blood flow to the brain, delivering more energy and glucose, the fuel your neurons need to fire effectively. Exercise also triggers the release of key neurotransmitters such as dopamine, serotonin and norepinephrine. All these transmitters support focus, motivation and mood. When these chemicals arise, your brain becomes more alert and receptive to new information.
Even very short bursts of movement have been shown to reset the prefrontal cortex, the part of your brain responsible for attention and decision-making. These bursts can be a quick walk, run or stretch. I feel the greatest impact when I dedicate proper time to movement that I enjoy, for example going to the gym or hitting tennis balls for an hour. In short, movement acts almost like a refresh button for your working memory, helping you focus when returning to the books
Our Tip: use movement strategically. For example during a pause between switching topics or after completing a task is the perfect time for physical activity.
Mindfulness and Stress, Getting Your Brain Out of Fight or Flight!
Studying becomes a nearly impossible task when your brain is in fight or flight mode. When you are stressed or overwhelmed, your amygdala (the brain’s emotional centre) becomes overactive. This reduces the effectiveness of the prefrontal cortex, the primary region needed for high cognitive function (Healthline, 2025. To put it another way, being stressed pulls the attention of your brain away from learning and toward survival mode.
Mindfulness Helps Reverse This Process:
When practicing mindfulness techniques, you are activating the brain’s parasympathetic nervous system. This system puts your body into relaxation mode. This lowers cortisol, calms the amygdala and allows the prefrontal cortex to return to proper function (Harvard Health Publishing, n.d.). Research backs that even one minute of controlled breathing can improve focus, emotional control and working memory performance.
Why This Matters for Learning:
When your brain exits fight or flight, blood flow returns to regions responsible for memory and reasoning, this allows you to think more clearly, process information more effectively and retain more of what you study.
Putting It Together, Set Up Your Study Routine to Coordinate Your Mind and Body!
Now that we’ve seen that effective studying is not solely about what you do with your notes, but how you prepare your body and brain beforehand. As we’ve learned, Sleep, fuel, movement, and stress management all work together to shape how well your brain can encode, store, and retrieve information. Instead of treating these as “extras,” we can incorporate them directly into your study routine.
Here is an Example of a Mind-Body Study Routine:
- Before you start:
- Have a glass of water and if needed, have a light balanced snack.
- Take one minute to focus on your breathing to shift out of fight or flight and into focus.
- Set a small clear goal for the session.
- During your session:
- Study in focused blocks (20-45 minutes), using active strategies.
- After each block, take a 3-5 minute movement break.
- Keep distractions low so that information can move between our types of memory.
- After you finish:
Wind down, get some exercise and protect your sleep in order to consolidate the learned information. Recall in the future. In other words, if encoded information is not consolidated…you simply will not remember it (Conte et al., 2025).
End with a quick recap, for example list key ideas from memory or explain them out loud.
