How to Sleep Amazingly Well – And Wake Up Refreshed

Now that final exams are almost here – and term papers need to get turned in – its time to make sure youre getting enough rest.

You see, proper rest is vital to keeping your brain functioning to its full potential. Quality sleep is also important so that you can stay energized and focused on your various assignments.

Stanford University published a great list of ways to help you sleep better. Heres an excerpt:

Take a hot bath.
People with trouble falling asleep might benefit from taking hot baths about 90 minutes before bedtime, the researchers speculate. When they get out of the bath, body temperature will drop rapidly, and that might help them to fall asleep faster

Drink some warm milk.
If youre stomach is empty, it can interfere with your sleep schedule.However, a heavy meal can also interfere with good sleep. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Try a warm glass of milk before bed.

Dont take naps.
Try not to nap during the day. A nap will often it make it more difficult to go to bed at night.

If you dont fall asleep within 20 minutes, get out of bed and do something boring.
Staying in bed longer wont help you fall asleep. If youre having trouble sleeping, get out of bed until you feel tired. You need to teach your body that your bed is a place of sleeping – not worrying, brainstorming, or thinking about tomorrow.

Dont expose yourself to bright lights.
Dim your lights prior to bed, and refrain from turning on bright lights if you wake up during the night to use the restroom. Bright lights signal to your brain that its day. Try to only use dim lights at night.

Check out the other ways to sleep better . . .

Hack Your Mind with These Memorization Techniques

California Polytechnic State University provides 10 tips to help students memorize information better.

Here are some of my favorite tips:

Use all your senses. When we are learning, we should try not only to get a strong impression but to obtain as many different kinds of impressions as possible. Some people can remember colors distinctly, but have a poor memory for shapes. But anyone, by putting together and using all of the impressions our sense organs bring us about a thing, can remember it much more clearly than if we rely on sight or sound alone. For example, try reading your lesson aloud. In doing this, your eye takes in the appearance of the printed word, your ear passes the sound of the words to your brain, and even the tension of the muscle of your throat add their bit to the total impression which your mind is expected to store away.

Intend to remember. The mere intention to remember puts the mind in a condition to remember, and if you will make use of this fact in studying you will be able to recall between 20 and 60 percent more of what you read and hear than you would if you were not actively trying to remember.

Logical memory. One of the most important of all aids to the remembering process is the habit of associating a new idea immediately with facts or ideas that are already firmly lodged in the mind. This association revives and strengthens the old memories and prevents the new one form slipping away by anchoring it to the well-established framework of your mental world.

How much study? You should study more than enough to learn your assignment. Experiments have proven that 50% more resulted in 50% better retention. After a week had passed, it was found that extra work had salvaged six times as much of the material as in the case when it was barely learned

Read the other memorization tips . . .

Recommended Reading

How to Study Smarter, Not Harder

Dartmouth published a paper discussing ways for students to improve their memory as they study. These tips will help any student study smarter, not harder. Here are some of our favorite study tips:

Recite As You Study
Recitation should first take place as you read through each paragraph or section. Quiz or test yourself. This promotes understanding as well as faster learning because it is a more active process than reading or listening. It also tests understanding, revealing mistakes or gaps. Recite in your own words. Auditory learners should spend more time in reciting orally what they are learning than visualizers. Read aloud passages you find difficult.

Take Fuller Notes
Visual learners should take fuller notes during lectures and their readings, as they learn more readily by visualizing than hearing. Auditory learners should take fuller notes perhaps on their readings. Notes should be in your own words, brief, clear but succinct. They should be legible and neat. Writing notes better reinforces memory than mere underlining, which is frequently done mechanically , often to excess and does not check understanding.

Study the Middle
The best time to review is soon after learning has taken place. The beginning and the end of material is best remembered, so pay close attention to the middle which is likely to be forgotten. The peak of difficulty in remembering is just beyond the middle, toward the end. change your method of review.

Sleep On It
Study before going to bed unless you are physically or mentally overtired. Freshly learned material is better remembered after a period of sleep than after an equal period of daytime activity because retroactive interference takes place.

Connect Ideas Whenever Possible
There are two ways to memorize: by rote (mechanically) and by understanding. Multiplication tables, telephone numbers, combinations to safes, and the like are better learned by rote. ideas, concepts, theories and significances and the like are learned by understanding. Sometimes they work simultaneously.

The more association you can elicit for an idea, the more meaning it will have; the more meaningful the learning, the better one is able to retain it. Always note similarities in ideas and concepts, and put them in their proper place in a larger system of ideas, concepts and theories. A bare literal understanding is often of little valuable. Never be satisfied with a hazy idea of what you are reading. If you are not able to follow the thought, go back to where you lost the trail.

Read ways to help you study smarter. . .

Memorizing Dates and Numbers Quickly

There are a lot of techniques to help you memorize numbers and dates quickly. One of my favorites involves associating numbers with letters.

For example:

0 = Z or S (zero)
1 = T or D (one downstroke)
2 = N (two downstrokes)
3 = M (three down strokes)
4 = R (R looks like 4 backwards)
5 = L (Roman Numeral for 50 is L)
6 = G (six looks like a G)
7 = K
8 = F
9 = P (9 looks like a P backwards)

You can associate any number with any letter, but the key is to memorize one letter for each number. Any letter not associated with a number doesn’t mean anything.

So this is how it works:

Let’s pretend you had to memorize that George Washington was born in 1732. To do this, you simply substitute the numbers for letters.

In this case: 1732 = TKMN

TKMN doesn’t make any sense, so you can add vowels to develop a fun way to associate TKMN with George Washington.

For example:

Take Men George Washington had to take men to war
Took Men George Washington took men to war
Teak Man Imagine George Washington made out of teak

The more creative you can use the letters, the better youll remember the date.

Making Planning a Routine

You’ve probably heard that it take 21 days to form a habit. Or was it 30 days? Some are saying 66 days. However long it takes, you can’t seem to maintain a schedule where you get stuff done. This was me just a couple years ago, but after trying out different methods as an undergraduate student, I’ve finally formed a good habit: planning.

I now religiously believe that the key to success is good planning. It’s not enough to just show up. There needs to be an action plan where all the steps are clear. So how did I get started?

I forced myself to really live with this notebook. I kept it on my desk next to my alarm, I put it in my backpack whenever I left my dorm room, and tried to use it to keep little memos to get into the practice of using the notebook. Over the few months I tried out different notebooks and planning styles, these are the main tips I found were useful for all of them.

Don’t micromanage.

The first few weeks were test runs. I got a random small free notebook at a fair and wrote a literal hour-by-hour schedule. It was a total mess, since the minute I was behind because I had not finished a certain assignment by the time I thought I would, it ruined the rest of my day because it pushed all my other activities behind. I still have all my notebooks, and looking back, there are a lot of crossed out lines. Planning your day doesn’t have to mean have a rigid schedule. Now I use my notebooks as to-do lists, usually in order of importance. I draw a circle next to it if I finished it, and a red X if I didn’t.

Learn to prioritize.

It’s understandable when things don’t work out like you thought it would. Family emergencies, traffic, team member suddenly calling sick, you getting sick, etc. When certain tasks on your list haven’t gotten done by the evening, it’s time to practice your planning skills! Planning is also about learning to prioritize tasks. Can your calculus assignment be done tomorrow instead of today? Do you absolutely need to do the dishes tonight, or can your roommate tolerate it one more day? When things are written down, it’s easy to simply move it off to the next day, but also be warned. One thing I saw during a busy season was that my to-do list continued to get bigger and bigger. When you notice that your to-do list is growing, and you’ve lost the motivation to feel like you have to do it that day, you’re procrastinating. Reorganize your plans, and focus on trying to get the list down to zero.

Keep yourself accountable.

Just having your day opened out in front of you may help, but sometimes you look back at your day and realize, wow, you barely got anything done! Think- what was the reason? Write it down, and if that reason keeps popping up, figure out a way around it. For me, my most unproductive days were because I ran into a friend either while walking from class or at the cafeteria, and ended up having an extremely long lunch. After that, I consciously trained myself to never eat for over 45 minutes on days I needed to get things done.

Another important thing about developing this habit is to not give up when you realize you haven’t opened up your planner in days. It took me maybe 2 months to actually integrate it into my daily life. It takes time for a routine to be created, so don’t get discouraged!

Try different styles.

Every student is different and the type of planner and level of detail is totally up to you. It is also a good tip to schedule a specific period of time you get all your work done. Some people enjoy bullet journaling (it’s very time consuming however), and others go even more minimalistic with a simple to-do app. However you do it, take the first few weeks to test out new methods. You may even learn something new about yourself, like I did!
And with that, hopefully you’re ready to start a planning routine. Be sure to take time to find the right fit, and don’t be discouraged! If you think planning is not for you, try switching it up. There’s definitely a good match for every student.

This post was written by Shannon from www.regularlee.com, a student life blog. Regularlee shares various productivity tips, student resources, daily life hacks, and guides on starting off an internship.

How to Persuade More Effectively (Without Changing a Word) – 9 Nonverbal Strategies That Work

You may not know this – but your nonverbal communication plays a big role in how persuasive you are.

Thats right.

Your body gestures, movements, tone of voice, touch, distance from the person, eye contact, and physical appearance can make you more or less persuasive.

Here are 9 nonverbal ways to dramatically increase your persuasive power:

1. Touching
There have been countless studies on the power of touch – and its effectiveness on persuasion. Jacob Hornick (1992) studied waiters and waitresses who touched and didnt touch diners during their meals. Touching not only increased tips significantly, it also caused customers to evaluate the restaurant more favorably. Interestingly, attractive waitresses who touched female customers received the highest tips of all. Other studies have shown that customers in bars drank significantly more alcohol when touched by cocktail waitresses (Kaufman and Mahoney, 1999). Burgoon, Walther, and Baesler (1992) found that touch carries favorable interpretations of immediacy, affection, similarity, and relaxation.

2. Smiling
There have been dozens of studies showing the persuasive power of smiling; for example: waitresses earn more tips (Gueguen & Fischer-Lokou, 2004), job interviewers create positive impressions (Washburn & Hakel, 1973) and more likely to get the job (Forbes & Jackson, 1980), and even students accused of cheating are treated with greater leniency when smiling (LaFrance & Hecht, 1995). Smiling doesnt always work in every situation, but it can definitely help you seem more positive and upbeat which often aids in persuasiveness.

3. Mirroring
A lot of people in sales like to use mirroring to improve their persuasiveness. The assumption behind mirroring is that people like others who are just like them – so if I smile, the sales person should smile; if I laugh, the sales person should laugh, etc.

4. Lean Forward
People who learn forward tend to be more persuasive than those who dont – and people who use open body positions (e.g. arms and legs positioned away from body) rather than in closed body positions are also more persuasive (McGinley, LeFevre, & McGinley, 1975).

5. Eye Contact
As you know, eye contact can help you reveal your interest in something or somebody. Well, it is also a good way to make yourself more persuasive. In a university research study, they found that beggars who were able to establish eye contact with strangers (and made legitimate requests) were more likely to get money from that person (Robinson, Seiter, & Acharya, 1992). Interestingly, lack of eye contact has also shown to be successful when making illegitimate requests since it makes the person seem more humble or embarrassed (Kleinke, 1980).

6. Distance
Your geographical location to someone can increase your persuasive power. In a study by Baron and Bell (1976), diners in a cafeteria were approached by an experimenter and asked to volunteer for a survey for a period of 30 minutes to 2 hours and 30 minutes. The experimenter made requests of diners either 12 to 18 inches away or 3 to 4 feet away. Results showed that diners volunteered for longer surveys when approached by closer distances.

7. Dress for Success
Research shows that what we wear can greatly impact our credibility and status (Burgoon, Buller & Woodall, 1966). This includes our grooming, hair length, cosmetics, etc (Atkins & Kent 1988).

8. Talk Faster
Miller, Maruyama, Beaber, and Valone (1976) found that speeches delivered at fast speeds were more persuasive than those at slow or moderate speeds (perhaps because persuaders who speak faster appear more competent and knowledgeable). Faster speeches also have less scrutiny (Smith and Shaffer, 1995).

9. Use Hand Movements
Using hand movements encourages attention and retention in your persuasion attempt. Woodall and Folger (1981) found that people recalled 34% of a verbal message when accompanied by hand gestures, compared to only 11%. And Saigh (1981) found that the more teachers gesture, the more their students learn.

Hopefully, some of these strategies work for you the next time you ask for a paper extension from your professor.