Third-year medical student Robert Sithole shares the routines and tricks that help him to maintain good health through his intensive studies.

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As a medical student, I know how tough exam periods can be. The late-night study sessions, constant pressure, and endless information can make it easy to neglect diet and sleep. However, I’ve learned that keeping a good diet and sleep routine is essential for doing well. Here’s what has helped me stay in top shape during exams.

I make sure to eat whole grains, oats, and brown rice. These give me steady energy for long study sessions. I also eat salmon, walnuts, and flaxseeds, which are good for brain function and memory. Blueberries, dark chocolate, and green tea are my favourite snacks because they help protect my brain.

I also include chicken, tofu, beans, and legumes in my meals. These proteins help with brain function and mood. I start my day with eggs, which are good for brain health. I try to avoid too much caffeine and sugary foods. Though it might be tempting to have an energy drink or sugary snack for a quick boost, these can lead to energy crashes and hurt my focus.

Staying hydrated is crucial, so I always keep a water bottle with me. Dehydration can make me tired and less focused, which I want to avoid during exams. I aim to drink at least eight glasses of water a day and sometimes add lemon or mint for a fresh taste. Keeping hydrated also helps prevent headaches and keeps me healthy overall.

I’ve learned that pulling all-nighters does more harm than good. Instead, I aim for 7-8 hours of sleep each night. Regular sleep helps me remember what I’ve studied and keeps my mind sharp. I try to go to bed and wake up at the same time every day, even during busy times. This routine helps me sleep better and feel refreshed.

Creating a calming bedtime routine has also made a big difference. I avoid screens at least an hour before bed and prefer reading a book or doing light stretching. This helps me relax and get ready for sleep. I also keep my sleep environment comfortable. A cool, dark, and quiet room helps me sleep better, so I use blackout curtains, a white noise machine, and a comfortable mattress and pillows.

Practicing relaxation techniques like deep breathing or meditation before bed can also improve my sleep quality. These practices help reduce stress and anxiety, making it easier to fall asleep and stay asleep. I’ve also found that a consistent sleep schedule during exams improves my mood and makes it easier to handle stress.

You are not a robot. You need to take good care of your body to function at optimal levels. Feed and rest your body.

By paying attention to my diet and sleep, I’ve found that I’m more focused, less stressed, and better prepared for exams. It’s not always easy to prioritise these things, but the benefits to my mental and physical health make it worth the effort. Balancing the demands of medical school with self-care is essential, and with some planning and commitment, it’s possible to succeed without sacrificing well-being.