Be Well Workbook

Youth Work Ireland

Be a clever Owl and NEST...
 Nutrition Exercise Sleep Timing

Optimise Your Health and Performance for Exams

The NEST concept is a fun tool we use with high performing young athletes and students to remember vital aspects to prioritise for optimal performance & success.

This concept is designed to improve your physical and mental fitness whilst juggling life during stressful exam or competition situations that may cause us to underperform when we become under pressure.

Adapting some of these small habits around nutrition, exercise, sleep and making time along with “Take 5 a day for Mental Health and Wellbeing” as referenced earlier in the workbook will help you to stay in a state of high energy, positivity and productivity contributing to prevention of stress, worry and anxiety

Nutrition

Studying and exam time is not a sprint it’s a longer race. We need to fuel for long term performance and avoid energy and concentration dips. Nutrition is vital to support our brain to preform for longer under pressure over multiple days and weeks:

  • Eat balanced meals containing a mix of carbohydrates, protein and healthy fats to fuel your brain and body.
  • Include lots of colour via fruits and vegetables- Eat the rainbow (aim for 20-30 different fruit & veg per week)
  • Incorporate brain-boosting foods like salmon, nuts, berries, and leafy greens into your diet.
  • Stay hydrated by drinking water throughout the day and limit sugary drinks and snacks that can cause energy crashes (sugar highs, result in sugar lows, results in tiredness and lack of concentration)
  • Recommendation: Eat 3 meals a day and a minimum of 2 snacks

Hydration (Aim for 2 litres or 8 glasses)

  • Tip draw 8 glasses of water on the top of your notes and tick off each glass as you refill during the day

Design your own meals with these approximate ratios and examples

¼ plate of carbohydrate ¼ plate of lean protein ½ plate of fruit & veg Snack Ideas
Whole meal wraps/bread Meat / fish Apples Pop corn
Porridge Eggs Oranges Fruit, veg and protein smoothie
Corn cakes Cheese Broccoli Dark chocolate corn cakes
Weetabix Milk Cauliflower Fruit & nuts
Potatoes Yogurt Spinach Hummus and carrot sticks
Brown pasta rice? basmati rice Lentils Watermelon Greek yogurt, apple & cinnamon
Wholemeal bread/ wraps Beans Strawberries Protein yogurts/ pouches
Sourdough bread Tofu Tomatoes Homemade energy balls

Exercise

  • Take short breaks during study sessions to stretch, walk around or do a quick workout to boost circulation and focus.
  • Incorporate physical activity into your daily routine, such as jogging, yoga or dancing to reduce stress and improve mood.
  • Aim for at least 30 minutes of moderate-intensity exercise most days of the week to enhance cognitive function and overall well-being.

Take the 10 day challenge to try some of these fun alternative ways to exercise for 30 mins.

YouTube circuit class

Walk the dog for 30 mins

Jog/ walk with a friend

YouTube yoga class

Gardening/ mow the lawn

Cycling

20 squats, 20 push ups, 20 sit ups & 20 minute walk

Explore a new forest/ walk in the area

Jump on a trampoline for 30 mins

Your own suggestion

Sleep

  • Establish a consistent sleep schedule by going to bed and waking up at the same time each day even on weekends.
  • Aim to get 7-9 hours sleep
  • Create a relaxing bedtime routine to signal to your body that it's time to wind down, such as reading, taking a warm bath or practicing deep breathing exercises.
  • Ensure your sleep environment is conducive to restful sleep by keeping your bedroom cool, dark and quiet

Timing

  • Plan your study sessions during times when you feel most alert and focused, whether it’s in the morning or evening.
  • Break up your study sessions into shorter, more manageable chunks to prevent burnout and maintain concentration.
  • Make time to prepare and bring your nutrition
  • Schedule exercise daily
  • Make time for a full night’s sleep including sleep routine that works for you
  • Start implementing these tips into your daily routine weeks before your exams to establish healthy habits.

Spread your wings and fly!

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