Regular sleep and time to relax

Two elements that warrant extra emphasis are getting regular sleep and taking time out to relax. Research has shown that sleeping is necessary to get rid of toxins in the body. It also assists in figuring out difficult problems, and to help you understand and remember what you are learning. Research also shows that students who have slept 45 minutes longer than usual are able to reason a lot better.

Develop a regular schedule – going to bed at the same time and getting up at the same time. Avoid caffeine, heavy meals and too much excitement immediately before bedtime. Baby books advise parents to calm the child down before putting him or her to bed. This works for adults too.

Apart from enough sleep, our brains and our bodies need to relax. If you have worked hard all week, give yourself permission to take Friday night off, to hang out with friends on Sunday, or to play sport twice a week. Go to a movie now and again. Read a novel. If you plan your time, there will be enough of it. Your brain needs to do other things as well, not just work. Stop thinking of sleep as a waste of time! Your brain is busy processing what you learnt the previous day and needs enough time for that while you sleep. Think of sleep as “I am studying by sleeping!” The same goes for exercise: “I am studying by jogging!” Note that this does not apply to watching series on television or hours spent on Instagram …

The temptation of social media

Social media can be physically addictive, because it causes the same neural activity in the brain as gambling and taking drugs. When you get a “like” or a mention or a reaction, the brain receives a rush of dopamine, causing you to feel pleasure. The reward area in the brain lights up – the same kind of chemical reaction as caused by cocaine.

These reward centres of the brain are most active when we are talking about ourselves. In real life, people talk about themselves around 30% to 40% of the time. On social media, people talk about themselves an astonishing 80% of the time. When you then get positive feedback, the reward centre is activated … and you want it again and again.

Social media addiction looks much like any other addiction: it changes your moods and becomes the only thing you can think of; you get physical and emotional withdrawal symptoms when it’s taken away; it creates conflict with people around you; and you cannot stop – even if you try, you fall back into it time and again.

The problem for a student, of course, is that it eats up your time. You pick up your phone and before you know it another hour of your life is gone. It also interferes with your relationships in the real world. Some simple steps can counter it:
Turn off sound notifications and only check social media in time marked “free time” on your schedule
Put away your phone while studying.
Put away your phone at mealtimes.
Switch your phone to silent when sleeping.

The owners of the social media platforms spend billions to make them as attractive and addictive as possible. Don’t beat yourself up if you get drawn in. Remember the Alcoholics Anonymous slogan: one day at a time. Just for today: stay in control.