Law students often comment about how stressed they are, how little sleep they get, how they survive on pizza and energy drinks, how they never have time to exercise, and more. It is easy for them during the academic year to become overwhelmed and forget to take care of themselves.
The summer is a perfect time to focus on getting healthy before the next academic year. By setting good wellness routines during the summer months, students are more likely to continue those routines once school starts. Here are some tips for the summer to prepare to be a healthy law student this coming year:
Set up and maintain a routine sleep schedule. Medical research shows that sleep is one of the most important prerequisites for your brain to be focused and productive!
- Research shows that we need 7-8 hours of sleep each night. If you get less than that amount consistently, you will be chronically sleep-deprived.
- Sunday night through Friday morning should have the same routine – same time to bed and same time getting up.
- Research shows that a set sleep routine has more benefits than getting the same hours of sleep per night, but at varying times for bed and rising.
- Varying the sleep routine 2 hours or less during the weekend makes it easier to get back on the weekly routine on Sunday night.
- Obesity and chronic health problems are linked to lack of sleep. So use some preventative medicine by getting your ZZZZZs!
- Naps do not substitute for a good sleep routine and may actually disrupt your sleep schedule.
Exercise is one of the best stress reducers available to us. You do not have to become obsessed with exercise to benefit from it!
- Research shows that we need 150 minutes of exercise each week to get the benefits. That is just five 30-minute sessions!
- Exercise does not have to be a rigorous gym workout – walking is also good.
- Pick an exercise routine that suits your interests and lifestyle.
- An exercise routine with set days, times, and activities helps you remember to make time for your exercise plan.
- Exercising with a friend can often increase accountability to stick to the routine and make exercise more fun.
Nutrition is another key to brain and body health. Your brain needs fuel for all the heavy legal thinking you do!
- Increase your intake of fresh fruits and vegetables this summer while they are plentiful.
- Limit your intake of sugar, salt, and caffeine to benefit your health.
- Stay hydrated and drink water regularly throughout the day.
- Limit your caffeine intake and especially watch those energy drinks which can have negative health effects.
Build positive activities into your week to balance work or study.
- Spend time with family and friends during the summer months – especially if you go to law school in another town or state away from them.
- Learn to take short breaks every 90 minutes during periods of focused tasks to allow your brain to re-focus and your body to de-stress.
- Practice mindfulness techniques to become more aware of the present. Many apps and websites exist to teach you simple techniques that can improve focus.
- Become more aware of tasks, body positions, situations, etc. that cause you to tense up and stress. Learn to avoid or manage those items and events more effectively.
When you walk through the law school doors in August, do not abandon your routines that focus on wellness. With time management techniques and effective study strategies, you can continue your wellness efforts throughout law school semesters. If you need assistance to find that balance in your life, contact your law school's academic support professionals for help in managing your life-study schedule. (Amy Jarmon)
