1. Prioritize Sleep (Non-Negotiable!)
Lack of sleep leads to poor concentration, memory issues, and burnout—so aim for 7–8 hours per night.
Tips to Improve Sleep Quality:
- Stick to a sleep schedule – Sleep and wake up at the same time daily, even on weekends.
- Avoid screens before bed – Blue light from devices messes with melatonin production.
- Optimize your environment – A dark, cool, and quiet room helps you sleep faster.
- Limit caffeine after 2 PM – It can stay in your system for 6–8 hours.
- Use short power naps (15–20 mins) if needed during long study sessions.
Tip: If you’re on night shifts, use blackout curtains and white noise machines to improve daytime sleep.
2. Fit Exercise into Your Schedule
Even 20–30 minutes of exercise 3–5 times per week can boost focus, mood, and energy.
Ways to Make Exercise Work in Medical School:
Morning workouts – A quick home workout, jog, or yoga can kickstart your day.
Active study breaks – Do 10-minute workouts between study sessions (push-ups, bodyweight squats, jumping jacks).
Walk during lectures – If watching recorded lectures, listen while walking outside or on a treadmill.
Use short HIIT workouts – 15–20 minutes of high-intensity interval training (HIIT) can be just as effective as long workouts.
Commute actively – Walk or bike to class if possible.
Weekend workouts – If weekdays are too hectic, focus on exercise during weekends.
Tip: Don’t aim for perfection—consistency matters more than intensity!