KEY TAKEAWAYS:
• Finals week can be stressful, but establishing a good routine and balancing yourself will help you succeed.
• Plan your days during finals season for optimal results. Schedule your meals and eating times. Set aside time for brain breaks.
• Prioritize healthy sleep by finding a routine that works and keep it consistent.
• Use campus resources like the rec center, mental health services and peer study groups. Remember, everyone is in this together.
SUMMARY:
Final exams can be overwhelming and stressful, no matter how many times you’ve faced them. OhioHealth’s Krista Duval, DO, shares her expertise on how students can be successful during exam season. From planning your days to using your campus resources, the end of the semester doesn’t need to be a struggle.
You’ve made it through another semester; now it’s time to push through your final exams. Whether it’s your first college exam or your last, they’re rarely easy. The time and effort that goes into preparing can feel overwhelming and stressful, especially after a semester of hard work. We’re here to help you navigate the pressure of finals week and make sure you’re healthy and well-rested for the big days.
With the help of Ohio University Campus Care’s Krista Duval, DO, you’ll learn all the ways to make sure you finish the semester strong. From planning your day to improving your sleep hygiene, taking breaks and using your campus resources, this is your guide to finals.
Make a plan
Planning your days gives you control. Before you go to bed, plan the next day. From meal prepping to scheduling breaks from studying, having a plan keeps you motivated and organized during the chaos.
Plan your meals
Final exams take up a lot of brain space, and it can be easy to forget to eat or just grab the quickest option. For students hoping to do well on exams, it’s important to fuel your body with healthy food to keep you focused and energized.
Food choices are personal, but Dr. Duval recommends a balanced diet of protein, fat and carbohydrates. “It can be helpful to plan your go-to snacks to make sure you have the energy you need, especially when you’re too busy to think about it,” she shares.
Plan your breaks
Your brain needs activity and sleep to perform well. Even if you spend 12 hours a day studying for your exam, you may not retain the information you need on exam day without proper breaks during your study sessions. Schedule a walk, meditate or spend time with friends before finals.
When you spend too much time cramming a semester’s worth of content into a week, you may lose balance with other important parts of your college life. Dr. Duval warns that you may struggle with energy loss, maintaining focus and retaining information if you fail to take mental and physical breaks.
Get your sleep
College sometimes feels like trying to fit as much as possible into each day, which can lead to insufficient sleep. Perfecting your sleep hygiene—a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep—is another way to properly prepare for your final exams.
Prioritizing sleep doesn’t start during finals season. “Students should prioritize sleep over studying throughout the semester,” Dr. Duval informs. “It is important to keep a consistent routine throughout the semester, so your body is accustomed to a sleep schedule during the stress of finals season.”
When it comes to sleep, the better quality, longer duration and greater consistency are generally associated with better academic performance in college.
Here are Dr. Duval’s recommendations for good sleep hygiene:
- Keep a consistent routine. This may include a shower, stretching, reading and more.
- Make a schedule. Go to bed and wake up around the same time each day, and avoid napping for more than 30 minutes at a time.
- Avoid studying in bed. Keep your bed for sleeping and stop studying at least 30 minutes before you go to sleep.
- Disconnect. Put away your electronics at least two hours before bed for better sleep.
- Protect your space. Sleep in a dark, quiet room. If you have roommates, discuss nighttime activities during finals season.
- Rest your body. Limit alcohol and caffeine consumption if you need extra rest.
Use your resources
Finals can feel overwhelming and time-consuming, but you’re not alone. College campuses understand the stress of finals week and offer resources to help you manage it.
Here are some of our favorites:
- Campus rec centers: Many campuses offer free workout classes for students; add one to your daily schedule. You can also get your steps in on the treadmill or track. Dr. Duval suggests taking this time for yourself and avoiding any extra distractions, like music or podcasts.
- Study spots: Whether you choose the library, coffee shop or an outside area, get out of your dorm and find a new place to study. Changing your location can refresh your mind and enhance studying.
- Group studying: Connect with others in your major to find study groups during finals season. Many colleges also offer year-round peer tutoring for extra support.
- Mental health resources: Don’t be afraid to reach out to your school’s mental health center. Especially during finals, take advantage of your resources and prioritize your mental well-being.
Put yourself first
College can be stressful and overwhelming, especially during finals week. You want to make sure all your hard work from the semester pays off, but you can’t do that without putting yourself first. It’s important to take time away from the books and turn off your school brain, even for a short while.
Take breaks, sleep and eat well for top performance on your finals. You can’t benefit from studying if you’re exhausted. Whether you take a walk outside, spend time with friends, call your family, or even take a 20-minute scroll-break, find what works for you. Finals are tough, but so are you.
College 101 is an ongoing, collaborative series by OhioHealth Marketing and Communications Interns. This article was written by our 2025-2026 intern and The Ohio State University student, Regan Simpson.
