With final exams coming soon, students are stressing over what to study, how to study, and when to study. While big tests can cause anxiety, worry, or even tension,  leaving students feeling overwhelmed at times, preparing ahead of time can make a huge difference. From food, to studying methods, and the way that you act can affect your overall brainpower and the way your body reacts to you. 

Best Study & Exam Day Foods

For maximum focus and memory during big tests, eat foods that provide slow-release energy and boost brain health, such as berries, nuts, eggs, dark chocolate, and whole grains.

These foods prevent energy crashes, enhance focus, and support long-term cognitive function. 

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• Berries: Blueberries, strawberries, and blackberries are high in antioxidants (flavonoids) that can improve memory and quicken response times.
• Nuts & Seeds: Walnuts, almonds, and sunflower seeds contain vitamin E and healthy fats, which support brain function.
• Eggs: An excellent source of protein and choline, which help boost mental sharpness.
• Dark Chocolate: Contains flavonoids and caffeine, aiding in concentration, focus, and memory. Choose 85% cocoa or higher for maximum benefits.
• Complex Carbohydrates: Oatmeal, brown rice, whole-grain bread, and quinoa provide a steady, slow release of energy to keep your brain fueled.
• Leafy Greens: Spinach and kale provide essential nutrients like folate and lutein.
• Fatty Fish: Salmon, trout, and sardines contain Omega-3 fatty acids, which boost brain function.
• Healthy Fats: Avocado and olive oil support brain health.

• Breakfast: Scrambled eggs with spinach, or oatmeal topped with blueberries.
• Lunch: Grilled chicken salad with olive oil dressing, or a salmon wrap.
• Snacks: A handful of nuts, Greek yogurt with berries, or dark chocolate. 

• Avoid Sugar Crashes: Steer clear of simple sugars (soda, candy), which burn out too quickly.
• Stay Hydrated: Drink water throughout your study session to avoid headaches and fatigue.
• Eat Early: Eat a balanced breakfast, as this improves test performance. 

Sixth grade visual major Luna Aubrey explains how her studying method impacts her testing ability.

“A lot of people like to push it, and then stress when the test is about to happen,” said Aubrey. “I usually take all of my notes and study the night before, because it’s not worth the stress.”

Different study methods work for different students, but focusing on key information can reduce stress.

“I study in the order of importance, so if I have a big test ,for example in Spanish, I focus on that subject a little more. If I have homework for science later that day, I study for it after I study for Spanish,” said Ambika Kishor, an eighth grade communications major.

 Along with studying for a test, other contributing factors can influence the overall test taking performance. Factors such as the food you eat, how much sleep you get, and preparation can all affect your test taking abilities.

The amount of sleep you get is detrimental to your health, and your performance on the test. Getting a healthy amount of sleep can make a huge impact. A well-rested brain can better recall information and process complex questions, while sleep deprivation leads to slower reaction times, reduced alertness, and poorer emotional regulation. Studies show that better sleep can account for up to 25% of the difference in academic performance.

• Memory Consolidation: Sleep acts as a “save” button for the brain. It commits information learned during studying to long-term memory, making it easier to recall during the exam.
• Improved Cognitive Function: Proper sleep improves concentration, problem-solving skills, and decision-making, which are essential for navigating difficult questions .
• Enhanced Alertness and Focus: Being rested prevents the “foggy” feeling associated with sleep deprivation, allowing you to stay focused and avoid simple mistakes .
• Lower Stress Levels: A rested mind is better equipped to handle stress. A good night’s sleep reduces anxiety, while a lack of sleep creates a “vicious circle” of stress and poor performance .
• Optimal Physical Performance: Sleep helps maintain energy levels, ensuring you are alert enough to read and answer questions accurately. 

“For my sleep schedule, I hopefully get the average seven to eight hours, sometimes it’s not always what happens but I definitely try to make that work,” said Kishor. 

Doing well on a test isn’t just about your brainpower, but also the amount of sleep you get, what you used to study,  the food you eat, and many other factors. Make sure to keep all of these elements in mind when you are preparing for your next exam.