Cultivating Wellness for a Successful College Experience

How napping and these 10 other practices can increase your health and wellness at college

Simple things — like taking a quick nap — can help you stay healthy and happy in college. Along with 10 other easy habits, you’ll learn how to boost your energy, lower stress, and take care of yourself while still enjoying college life.

Eat healthy when possible

Eating healthy meals with fruits, vegetables, whole grains, and lean proteins helps students stay focused in class, have more energy, and feel good overall. College dining halls often have healthy choices like salad bars, vegetarian dishes, and foods for special diets. To make the most of these options, students can look at dining hall menus ahead of time and pick foods full of nutrients instead of processed or sugary items.

Take time for a nature stroll

Walking and spending time outside are easy ways for college students to stay healthy and feel good. Taking a walk can help you stay active, lower stress, and make it easier to focus on schoolwork. Being outside in places like parks or gardens can also help you feel calmer and happier. Even a quick walk to class or a break outside during study time can make a big difference.

Get your body moving

Exercise is an easy way for college students to stay healthy, feel better, and handle stress. Being active keeps your body strong and makes it easier to focus on schoolwork.

According to a 2022 study on the relationship between exercise and academic performance,

“Physical activity is indicated as an important key factor of academic performance since it improves brain neurotrophic factors, brain development, and overall health status.”

Most colleges have on-campus gyms, and joining a sports team or club is another fun way to get exercise while making friends.

Sleep longer and more often

The benefits of a good night’s sleep have long been studied, but if you happen to stay up late to cram before a test, don’t hesitate to take a nap.

Sara Mednick, PhD, a psychologist at the University of California, Riverside, studied the benefits of napping in 2008. Her study revealed that “An afternoon nap was about equal to a dose of caffeine for improving perceptual learning…She found people who napped performed better on a verbal word-recall task an hour after waking compared with people who took caffeine or a placebo.”

Meditate, do yoga, or find other outlets for stress

Stress isn’t reserved for mid-terms — anyone can feel it at any time. According to the same 2022 study on the relationship between exercise and academic performance, “Stress has also been highlighted as an important component that could have a negative impact on academic performance.”

Instead of just getting through tough days or weeks, it's important to regularly practice ways to relieve stress. Activities like meditation and yoga can help you focus on your body, learn how to breathe, and manage your emotions. That way, when stressful situations happen, you’ll be ready with the skills you need to not only get through it, but also feel calmer overall.

Don’t ignore your mental health

College students may think they don’t have time to care for their mental health, or that therapy is too expensive, but many colleges have free or low-cost counseling, therapy groups, and workshops to help students deal with stress, anxiety, and other mental health challenges. These services give students a safe place to share their feelings, learn ways to cope, and get help from professionals who understand the struggles of college life.
Join a study group

College classes can be tough, especially if you're taking a new or difficult subject. To build confidence, learn from others, and make friends, think about joining a study group. Meeting regularly to study can improve your grades, and connecting with classmates who are facing the same challenges can make you feel less alone.

Find health insurance

Being young doesn’t mean you won’t have health problems, and even if you're on a tight budget like many college students, health insurance is still possible. If you’re not covered by your parent or guardian’s health insurance, many colleges offer affordable healthcare plans. The staff at your school are experts on these plans and can help you sign up, so don’t hesitate to ask!
If the healthcare plans at your school aren’t right for you, the healthcare marketplace in your state offers many other options to help keep you covered.

Stay connected with family and community

College success doesn’t happen in a vacuum — you need support from friends, family, or community members who care about you. Sometimes, all it takes to stay on track is a friendly phone call or a coffee to catch up. When we feel less alone and more hopeful, we’re more likely to succeed, as described in the study reference above:

“Students who had a higher perception of family support were more focused on achieving their academic objectives.”

So reach out, connect, and share what you’re going through.

Join a club

According to the study, “Isolation and mental health: thinking outside the box,” isolation doesn’t help your mental health! So instead of crafting, watching movies, or playing video games on your own, consider sharing these activities with others. Joining a club centered around something you already enjoy is a great way to spend time with others outside of your home and stick to a healthy routine. 
If you’re a parent, tap into resources designed for you

A study by the Ascend Aspen Institute found that 1 in 5 college students are parents. That means if you're not a parent, you probably know someone who is. Fortunately, many colleges, universities, and states have programs to help student parents. For example, Minnesota offers the Postsecondary Child Care Grant, which gives money to parents with kids under 12 who are going to college. Programs like this are important for students who are balancing school and raising kids.

Conclusion

Taking care of your health and wellness in college is important for doing well in school and growing as a person. Simple habits like taking naps, staying active, spending time with friends, and asking for help when you need it can improve how you feel. By making these habits part of your routine, you’ll feel better both physically and mentally, and you’ll create a balanced lifestyle that helps you succeed in college. You’ve got this!