Article compiled by Varala (5/2026)

Recovery and sleep

Student life often involves demanding balancing between absorbing new
information, becoming independent, and managing social pressures. At this
stage of life, sleep and recovery are not just rest, but essential processes
that enable learning, mental wellbeing, and physical health.

The importance of sleep for the brain and learning

Sleep is often described for students as the “best performance enhancer,” as
it is vital for brain maintenance and processing information. During sleep,
the brain processes daily events and replenishes its energy reserves.

Sleep consists of different stages, each with its own function:

• Light sleep (N2): makes up a large portion of sleep and is especially important for memory functions.
• Deep sleep (N3): the most critical stage for physical recovery and brain cleansing. During this phase, the brain’s lymphatic system is activated and clears out waste accumulated during the day. Too little deep sleep can cause “brain fog” and increase long-term health risks, such as memory disorders.
• REM sleep: supports emotional regulation, procedural memory, and mental balance.

The recommended amount of sleep for young adults is 7–9 hours per night.
However, a delayed sleep rhythm is common: alertness often peaks in the evening,
which shifts falling asleep to late hours and makes early mornings challenging.

Sleep deprivation significantly impairs attention, memory, and creativity.
Even one night without sleep can correspond to functioning similar to having a
blood alcohol level of about 0.1%. Long-term sleep deprivation is a serious
health risk and increases the likelihood of depression, central obesity, and
metabolic disorders.

Balancing stress and recovery

Student life activates the sympathetic nervous system, increasing alertness
and triggering the “fight or flight” response. This helps productivity, but
constant overstimulation without recovery leads to exhaustion.

Recovery is like recharging a battery: it is both physical and mental and
should take place throughout the day in the form of breaks. Physical activity
is an excellent way to promote recovery, as it reduces stress and improves
sleep quality.

However, heavy exertion should be avoided 3–4 hours before bedtime to allow
the body to calm down.

Practical tools for better sleep

Good sleep starts already in the morning. A regular daily rhythm is the
cornerstone of sleep hygiene: waking up at roughly the same time every day
helps regulate the body’s internal clock.

• Reduce screen time and bright light about two hours before bedtime.
• Calm down towards the evening: avoid work, studying, and intense exercise.
• Use a “worry time” – write down tasks and concerns in advance.
• Make the bedroom dark, cool, and quiet.
• Avoid alcohol, as it weakens sleep quality and REM sleep.

If you can’t fall asleep within 15–20 minutes, get up for a moment and do
something calming in another room until you feel sleepy again.

When to seek help?

Occasional insomnia is normal, but if difficulties continue for more than
three months, it is considered chronic insomnia. It is advisable to seek help
with a low threshold through student healthcare, health centers, or the
self-care programs of Mielenterveystalo.

Sources

• Mielenterveystalo
• Basic information about insomnia
• Sleep Academy
• Finnish Institute of Occupational Health
• Pirha
• Sleep Association

Exercises compiled by Varala (5/2026)

Recovery diary

For one week, record:

• What recovery activities did you do?
• Did you take breaks during the day?
• When did you detach from studying?
• How did your body feel? How did your mind feel?
• How did you sleep?

Reflection:
What would you like to increase and what would you reduce?

Recovery diary (pdf)

Evening routine path

Reducing light:
Lighting should be reduced about two hours before bedtime, as bright light
increases alertness and makes falling asleep harder. Especially fluorescent
lighting and strong evening light can disrupt the internal clock. A darkened
bedroom is the optimal sleep environment.

Calming down:
Set aside time to wind down about two hours before going to bed and avoid
activities that increase alertness. Enjoyable hobbies, reading, or relaxation
exercises help reduce the increased sympathetic nervous system activity of the day.

No screens:
Extended use of smart devices, computers, or television before bedtime exposes
you to bright light and mental stimulation, weakening sleep quality. Replace
screen time with calming activities such as listening to music or reading.

Worry time:
It is beneficial to write down and go through accumulated tasks and concerns
during a dedicated worry period (15–30 minutes) well before the evening. This
prevents thoughts from racing at bedtime.

Regular sleep rhythm:
Regularity is the cornerstone of good sleep: wake up at approximately the same
time every day, including weekends and days off.

15-minute rule:
If you cannot fall asleep within about 15–20 minutes, get out of bed and do
something calming (e.g., reading) until you feel sleepy again.

Exercise for students:
Try this evening routine path or design your own 3-step evening routine,
test it for 3 evenings, and write down: what worked, what didn’t, what would you change?

Relaxation exercises

Relaxation exercises – mieli.fi

• Relaxing place (2 min 42 s)
• Soothing touch (3 min 19 s)
• Heart (2 min 4 s)
• Long relaxation (9 min 39 s)
• Mindful stretching (6 min 16 s)

5-minute recovery moment

• Minute 1 – Breathe calmly:
  4 seconds in – 6 seconds out. The nervous system shifts toward rest.
• Minute 2 – Wake up the body:
  Shake your hands and legs, roll your shoulders.
• Minute 3 – Look into the distance:
  Look far away for 20–30 seconds.
• Minute 4 – Notice sensations:
  How does your body feel? How does your mind feel?
• Minute 5 – Short detachment:
  Listen to a song, drink water, or do a few stretches.

Article compiled by Varala (6/2026)

Exercise helps you keep going

Students often spend their days sitting in front of a computer or a smartphone. This means being sedentary for long periods, which takes a toll on both the body and the mind. However, research shows that exercise plays a significant role in improving academic performance and boosting daily energy levels. It is not just about physical performance, but an effective way to maintain brain health and prevent study burnout.

The effects of exercise on the mind and brain

Exercise has an immediate effect on brain function: it boosts alertness and sharpens concentration and attention. Regular exercise has been linked to improved cognitive function.

Exercise is an effective way to support mental well-being, as it reduces symptoms of stress and anxiety. According to studies, the risk of anxiety disorders can be reduced by up to 40% through exercise. Exercise is also linked to better sleep – it makes it easier to fall asleep and increases the amount of restorative deep sleep.

Where to start? Tips for getting started with exercise

• Start slowly: Just two exercise sessions a week is a good start. Begin with easy activities such as walking.
• Find joy and meaning: Choose activities you enjoy – positive experiences help maintain motivation.
• Exercise together: Ask a friend to join you or join a group.
• Be prepared for obstacles: Have a backup plan ready in case of bad weather or fatigue.
• Give yourself credit: Congratulate yourself every time you get moving.

Incorporate physical activity into your school day

Every bit of movement counts, and even short bursts of activity help keep you alert and maintain stable blood sugar levels. Just one hour of vigorous exercise per week is linked to lower levels of study burnout.

• Take breaks from sitting: get up at least once an hour.
• Do light activity during breaks: stretch or walk while on the phone.
• Choose active options: take the stairs or walk/bike to campus.
• Change your posture throughout the day.

Remember to listen to your body

Although exercise boosts your stamina, it shouldn’t become a new source of stress. Listening to your body, getting enough rest, and choosing exercise that fits your daily routine will help you find a balance where physical activity gives you energy rather than adding strain.

Did you know this about the effects of exercise?

• Immediately: Your energy levels rise and your focus sharpens.
• In a couple of weeks: Your mood improves, stress decreases and sleep quality improves.
• In a few months: Stress tolerance increases, and strength and endurance improve.

Sources

• Terveyskirjasto
• STM
• Työterveyslaitos
• UKK-instituutti
• Mielenterveystalo
• MIELI ry

Article compiled by Varala (9/2026)

Fuel for Your Brain – how to eat, stay energised and study better

Student life brings many changes. You are responsible for your own daily routines, schedules and meals. Food has a direct impact on your energy levels, concentration and ability to learn.

A regular routine is the foundation of staying energised

A regular meal routine is the foundation for maintaining your ability to study and stay alert. When you eat roughly every 3–4 hours, your blood sugar levels stay steady, which helps prevent tiredness and unnecessary snacking.

It’s a good idea to start the day with a nutritious breakfast to fill up the energy reserves that have been depleted overnight. If you skip lunch or dinner because you’re too busy, you’ll feel tired in the afternoon, and by the evening your hunger may become uncontrollable. For university students, a subsidized lunch is not only economical but also a nutritionally good way to ensure you have the stamina to get through the day.

Planning ahead makes even the busiest week easier:

• Plan ahead: Plan your meals for the week and cook a larger meal that lasts for several days.
• Keep snacks with you: Fruit, nuts, filled sandwiches and quark are good options.
• Use student restaurants: An affordable, nutritious and easy way to eat well.

Plan each meal wisely 

Each meal should ideally contain carbohydrates, protein, fat, and vegetables. This helps keep your blood sugar levels steady, keeps you feeling full for longer, and ensures you get nutrients throughout the day. 

• Steady energy: High-fibre carbohydrates such as whole grains and vegetables are absorbed slowly and help keep blood sugar levels stable.
• Protein at every meal: Your body cannot store protein, so it’s best to eat it regularly throughout the day.
• Healthy fats: Soft fats such as vegetable oils, nuts, seeds, avocado and oily fish support brain function, hormone function and satiety.
• Essential nutrients: You cannot get enough vitamins and minerals from a single meal. By including vegetables, fruit or berries in every meal, you ensure an adequate intake.

Food and mental health

The mind and brain need high-quality nutrients to function optimally. Research suggests that the quality of nutrition is linked to mental wellbeing and even the risk of depression.

• Food for a healthy mind: Dark green vegetables, cabbages, pulses, nuts, berries, fruit and oily fish are particularly beneficial for mental wellbeing.
• Best consumed less frequently: Regular consumption of sugary drinks, white wheat products, fast food and processed meat products may lower mood and reduce energy levels.

Eating calmly also helps maintain your energy levels. Taking time to relax during mealtimes without distractions, such as your mobile phone, helps you recognise your body’s signals of fullness and reduces stress.

A checklist for a student’s daily life:

• Fill half your plate with vegetables: This ensures you get enough fibre and protective nutrients.
• Drink water when you’re thirsty: Water is the best thirst-quencher. Avoid excessive caffeine, as it can cause sleep and concentration problems.
• Be kind to yourself: It’s OK to enjoy your food without feeling guilty. It’s the overall picture that counts, and the occasional treat is part of a flexible daily routine.
• Eat with others: Eating together in the student canteen enhances the atmosphere and supports social wellbeing.
• Keep food in plain sight: When fruit is on the table, it’s more likely to be eaten.

Sources

• MIELI Association
• National Nutrition Council and Kela
• Healthy Athlete
• Healthy Schoolchild
• HOAS

Article compiled by Varala (9/2026)

How to plan your meals

Nutrition isn’t rocket science. It’s about consistency and making small choices that, together, help you keep going. In a student’s daily life, eating regularly and using the plate model are effective tools for managing stress. When you eat at regular intervals, your blood sugar levels stay stable, your concentration improves, and you’ll still have energy left even after a day of studying.

The plate model is a visual tool that eliminates the need to count calories. It teaches you the right proportions so that your body gets everything it needs.

The basic plate model and a vegan alternative

The plate model serves as a framework that ensures an adequate intake of energy and essential nutrients. The model can be adjusted to suit your own needs.

The basic plate model

• ½ vegetables
• ¼: carbohydrates
• ¼: protein

Vegan Plate Model

The vegan model is divided into three equal parts to ensure sufficient energy density and
protein intake.

• ⅓ vegetables
• ⅓ carbohydrates
• ⅓ plant-based protein.

Remember the overall meal

The plate model is the core of the meal, but the whole is made up of small additions:
Fats: Add an oil-based dressing or oil to your salad.
Drink: Skimmed milk, water or plant-based drink.
Bread: Wholemeal bread with margarine.
Dessert: Berries or fruit round off the meal.

The athlete’s plate model

When it comes to the diet of a student who plays sport and is very active, the most
important thing is to understand how energy expenditure varies. Carbohydrates are the
body’s primary fuel, so their intake should be increased as the intensity of exercise rises.
Adjust your plate model according to the amount of training you do each day:

Rest days and days with very light training:
Use the basic plate model. This is sufficient for days when the training load is low.
Moderate-intensity days:
The athlete’s basic guide. Suitable for days when the program includes 1–2 training sessions.

A heavy training or competition day:
Used for high-intensity endurance activities or when there are two strenuous training
sessions in a day. The proportion of carbohydrates is increased to half the plate, with the
proportion of vegetables reduced accordingly.

Snacks and an evening meal: energy for the day and recovery at night

Snacks are mini versions of main meals. They help maintain a steady energy level and prevent afternoon tiredness.

Make sure your snacks include these four components:
1. A source of carbohydrates (e.g. bread, porridge, cereal, muesli)
2. A source of protein (e.g. quark, yoghurt, eggs, cottage cheese, soya products)
3. Protective nutrients (vegetables, fruit, berries)
4. A source of fat (nuts, seeds, spreads)

It’s also a good idea to use this four-point model as a guide when putting together your evening snack. A high-quality evening snack containing carbohydrates and protein supports recovery during the night and makes it easier to fall asleep.