Rachel Hodis

The Impact of Sleep on Academic Performance

The impact of sleep on academic performance.

Sleep is an important part of academic performance and student well-being. Read on to discover how sleep impacts your academics and find tips for how to improve your sleep.


How Much Sleep Should You Get?

Children and teens who don’t get enough sleep are at a higher risk of developing obesity, type 2 diabetes, along with poorer mental health and more frequent injuries. The Centers for Disease Control and Prevention recommend that students aged 6-12 years old get 9-12 hours of sleep each night. Students aged 13-18 years old should get 8-10 hours of sleep each night.


How Sleep Impacts Academic Performance

According to a 2019 study, proper sleep enhances cognitive function, particularly memory retention. So, the next time you’re considering staying up late to study for a test, you’ll be better off studying in advance and getting a good night’s sleep instead.

To further reinforce this idea, a different study in 2020 found that students’ standardized test scores improved when those students regularly slept eight hours a night.


How Sleep Impacts Mental Health

Sleep also has a very measurable effect on mental health. Adequate sleep is related to fewer symptoms of depression and greatly contributes to more positive feelings. Students who get proper sleep also report using less caffeine and other substances.

It’s easier to do well in school when you feel better about yourself mentally. Conversely, school and activities are more challenging and less enjoyable when you are sleep deprived.


How to Improve Your Sleep Habits & Quality of Sleep

  • Keep a consistent bedtime and wake time, even on weekends.
  • Avoid drinking caffeine in the hours before bedtime.
  • Limit screen usage before bedtime.
  • Create a relaxing bedtime routine with activities like reading, journaling, or meditating.
  • Exercise regularly.


Additional Tips

Note the recommended hours of sleep for each age group mentioned above. If you are a student in that age range, figure out what time you need to be awake and thus, what time you need to go to bed to get 8-9 hours of sleep. This might mean going to bed earlier than you are used to.

Once you know your optimal bedtime, start building a routine where you can fall asleep at or before that time. Note that it often takes more time to actually fall asleep from the time you get in bed.

Parents and caregivers can be integral in ensuring their students get to bed on time. Consider the tactics below:

  • A regular homework schedule and set work times to avoid late night studying.
  • Dinner a few hours before bed. If dinner takes place later at night because of student activities or late work days for parents, make it a family effort to pitch in with dinner preparation. Another option is to consider preparing meals in advance that can be warmed up easily.
  • Evaluate student activities. If there are too many extracurriculars that seem to contribute to consistent late nights, it might be worth prioritizing activities that are the most fun and beneficial for the student. Consider postponing other activities for a different, less busy time, like the weekends, the summer, or the following school year.


How Expert Tutoring Can Help

If you are struggling with completing homework or studying for exams in a timely manner, consider hiring a tutor. Our expert academic tutors can help you complete assignments earlier in the afternoon or evening so that you can prioritize your sleep at night. Call us or request a call back to learn more and book your first session today!


Citations

The Centers for Disease Control & Prevention. “Sleep and Health”
National Library of Medicine. “Impact of Poor Sleep Quality on the Academic Performance of Medical Students.”
Conservancy.umn.edu. “Examining the Impact of Later High School Start Times on the Health and Academic Performance of High School Students: A Multi-Site Study.”
PRB.org. “More Sleep Could Improve Many U.S. Teenagers’ Mental Health.”
American Academy of Sleep Medicine. “Healthy Sleep Habits”
American Academy of Sleep Medicine. “College Students: Getting Enough Sleep is Vital to Academic Success.”

by
Drew M. Hodis
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Managing Stress During Finals: Self-Care and Mental Health Tips

Managing Stress During Finals: Self-Care and Mental Health Tips

As finals approach, students often experience increased levels of stress and anxiety. In addition to practicing effective study skills, it’s essential to prioritize self-care and mental health during this time to manage stress effectively. In this blog post, we’ll explore some self-care and mental health tips to help you cope with the stress of finals.


Practicing Self-Care During Finals

Self-care is critical during finals week to maintain your physical, emotional, and mental well-being. Here are some self-care tips that can help you stay healthy and focused during this challenging time:

  • Get Enough Sleep: Sleep is crucial for restoring energy and improving cognitive function. Aim for at least 7-8 hours of sleep every night to feel well-rested and refreshed.
  • Eat Healthy: Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help you stay energized and focused. Avoid excessive caffeine, sugar, and junk food, as they can disrupt your sleep and worsen stress.
  • Exercise Regularly: Regular exercise can help reduce stress levels and improve mood. Take a break from studying to go for a walk or engage in any physical activity you enjoy.
  • Take Breaks: Take regular breaks from studying to give your brain a chance to rest and recharge. This can help you stay focused and productive while avoiding burnout.


Maintaining Mental Health During Finals

Your mental health is just as important as your physical health. Use the following tips in addition to the self-care tips above to help you maintain your mental health:

  • Practice Mindfulness: Mindfulness practices, such as meditation or deep breathing exercises, can help you reduce stress levels and stay focused. Try a mindful meditation app like Insight Timer or Headspace.
  • Seek Support: Don’t hesitate to seek support from friends, family, or professional counselors if you’re feeling overwhelmed. Talking to someone can help you gain perspective and alleviate stress.
  • Take Breaks: Maintain your physical and mental energy by taking regular study breaks. Taking breaks as needed will help you avoid academic burnout and stay on track for final exam success.
  • Prioritize Time Management: Effective time management can help you reduce stress levels by preventing last-minute cramming and procrastination. Create a study schedule and stick to it to stay on track.


Managing Stress During Finals

Stress is inevitable during finals week, but there are ways to manage it effectively. Here are some additional tips to help you cope with stress:

  • Practice Relaxation Techniques: Relaxation techniques, such as yoga or massage, can help you reduce stress levels and promote relaxation.
  • Listen to Music: Music can be a great way to relax and reduce stress levels. Create a playlist of calming music to listen to during study breaks.
  • Avoid Multitasking: Multitasking can increase stress levels and reduce productivity. Focus on one task at a time, and avoid distractions such as social media or email notifications.
  • Visualize Success: Visualizing success can help you stay motivated and reduce stress levels. Visualize yourself doing well on your exams and achieving your academic goals.

In conclusion, managing stress during finals week is crucial for academic success and overall well-being. By prioritizing self-care, mental health, and stress management, you can navigate this challenging time with confidence and resilience. Remember to take care of yourself, seek support when needed, and stay positive. Good luck on your finals!


Manage Stress with the Help of an Expert Tutor!

A sure-fire way to reduce stress and anxiety during finals season is by preparing for your exams with the help of a dedicated tutor. Ace your final exams with the help of expert, 1-on-1 tutors at Hodis Learning & Music! We have tutors for all subjects K-12 as well as college math, English, and science courses. Call us or request a call back to learn more and book your first session today!

by
Drew M. Hodis
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Surviving Finals Week: Study Techniques and Test Strategies

survive finals week with effective study techniques and test strategies!

Finals week can be a stressful time for students, as they face the culmination of a semester’s worth of coursework and assessments. However, with the right study techniques, you can set yourself up for success and navigate through finals week with confidence. In this blog post, we will explore effective strategies for surviving finals week and achieving academic success.


Planning and Organization: Keys to Finals Success

One of the most important aspects of preparing for finals week is planning and organization. Start by creating a study schedule that outlines specific times and dates for reviewing each subject or topic. This will help you stay focused and ensure that you cover all the necessary material before your exams.

Use study tools such as calendars, to-do lists, and digital apps to keep track of important deadlines, assignments, and study sessions. By staying organized and following a plan, you can avoid last-minute cramming and reduce stress during finals week.


Effective Study Techniques: Finding What Works for You

Different students have different learning styles, so it’s important to find study techniques that work best for you. Check out our list of study skills ranked from ‘best’ to ‘worst’ based on research on learning and memory. Some common study techniques include:

  • Active Reading: Instead of passively reading through your notes or textbooks, actively engage with the material. Take notes, highlight key points, and ask yourself questions as you read. This will help you better understand and retain the information. See also: SQ3R.
  • Practice Exams: Many professors or textbooks provide practice exams or sample questions. Completing practice exams can help you familiarize yourself with the format and types of questions that may appear on the actual exam. Analyze your mistakes and use them as learning opportunities. See also: self-testing, elaborative interrogation, and self-explanation.
  • Best Practices for Studying: Research shows that using spaced practice, or breaking up studying into smaller blocks over time, is more effective than studying for hours on end for a few days. Additionally, changing up the content that you study every 30-60 minutes, or interleaved studying, is also an effective study skill. For more information on ineffective study skills, check out the following evidence-based articles: Study Habits You Should Knock Part I and Part II.
  • Group Study: Studying with peers can be a beneficial way to review and discuss the material. Share notes, quiz each other, and discuss challenging concepts. However, be mindful of staying focused and not getting too distracted by socializing.


Managing Time and Stress: Balancing Finals and Self-Care

During finals week, it’s important to strike a balance between studying and taking care of yourself. Make sure to get enough sleep, eat healthy meals, and exercise regularly to keep your body and mind in top shape. Taking breaks during study sessions can actually improve your focus and retention.

Practice stress-relief techniques such as deep breathing, meditation, or physical activities like yoga or walking. Take time for yourself, engage in activities you enjoy, and avoid excessive caffeine or junk food that can negatively impact your physical and mental health.


Strategies for Test Day: Finals Success

On the day of your exams, it’s essential to have a strategy in place to help you perform your best. Consider the following strategies:

  • Read instructions carefully: Make sure to thoroughly read and understand the instructions for each exam. Pay attention to any specific requirements or restrictions.
  • Pace yourself: Time management is crucial during exams. Allocate your time wisely and avoid spending too much time on one question. If you get stuck, move on and come back to it later.
  • Review your answers: After completing the exam, review your answers to ensure accuracy and completeness. Make sure you have answered all the questions to the best of your ability.
  • Stay calm and confident: Remember to stay calm and confident during the exam. If you encounter challenging questions, take a deep breath and approach them with a clear mind. Trust in your preparation and stay positive.


Conclusion

Surviving finals week requires careful planning, effective study techniques, time management, and self-care. By staying organized, finding study techniques that work for you, and managing stress, you’ll increase the chances of success on your final exams while maintaining good health.


Get an A in Your Class with Expert Tutoring!

Ace your final exams with the help of expert, 1-on-1 tutors at Hodis Learning & Music! We have tutors for all subjects K-12 as well as college math, English, and science courses. Call us or request a call back to learn more and book your first session today!

by
Drew M. Hodis
,

Self-Care for Better Grades: How Students Can Take Charge of Their Well-Being

Self-Care for Better Grades: How Students Can Take Charge of Their Well-Being

It is often said that achieving academic success comes at a price, especially for students. The pressures of assignments, exams, and extracurricular activities can lead to burnout, which can negatively affect both physical and mental health. However, this does not mean that students should compromise their well-being for better grades. By taking charge of their self-care, students can enjoy improved academic performance while maintaining their health.


1. Get Quality Sleep

One of the most important aspects of self-care for students is getting enough sleep. Research shows that lack of sleep can have a significant impact on academic performance, memory, and concentration. It is recommended that students get between 7 and 9 hours of sleep per night, which can help them feel rested and refreshed for the day ahead. To ensure a good night’s sleep, students should avoid caffeine and electronics before bedtime and create a relaxing bedtime routine.


2. Exercise Regularly

Another crucial aspect of self-care for students is exercise. Regular physical activity can help to reduce stress, improve concentration, and boost overall well-being. Students can incorporate exercise into their daily routine by taking a walk or jog, attending a fitness class, or even doing yoga. Exercise can also provide a much-needed break from studying, allowing students to clear their minds and return to their work with renewed focus.


3. Eat a Balanced Diet

Eating a balanced diet is also essential for student self-care. A healthy diet can provide the energy and nutrients needed to power through the day and maintain a strong immune system. Students should aim to eat a variety of fruits, vegetables, whole grains, and lean proteins, while avoiding excessive amounts of sugary and processed foods.


4. Prioritize Mental Health

These physical practices have a huge impact on students’ stress and mental health. Other ways to prioritize mental health include seeking support from a counselor or therapist, practicing mindfulness or meditation, or simply taking time for oneself. Students should also prioritize social connections, as spending time with friends and family can provide a sense of belonging and reduce feelings of isolation.


5. Practice Time-Management

Lastly, students should practice good time management to ensure that they are not overwhelmed by their workload. This can involve creating a schedule, prioritizing tasks, and taking breaks when needed. By managing their time effectively, students can avoid the stress and anxiety that often comes with last-minute cramming.


Summary

In conclusion, self-care is essential for students to maintain their well-being and achieve academic success. By prioritizing sleep, exercise, healthy eating, mental health, social connections, and time management, students can improve their physical and mental health while excelling in their academic pursuits. It is essential for students to remember that self-care is not a luxury but a necessary aspect of academic achievement.


Get Extra Help from an Expert Tutor

Sometimes, students find themselves experiencing stress and mental health difficulties because they are receiving poor grades, despite their best efforts to care for themselves. If this is the case for your student, it may be time to get a tutor. Hodis Learning & Music offers expert academic tutoring at competitive rates. Our tailored, individualized approach to tutoring provides students with the opportunity to flourish in their studies. Contact us to learn more or schedule your first session!

by
Rachel Hodis
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5 Tips for Staying Productive Over Spring Break

Staying Productive Over Spring Break

Spring break is a welcome opportunity to rest and recharge. However, it’s also a short break, and right after, it’s time for that last push to the end of the semester. Here are some helpful tips to stay productive over spring break.


1. Make a Schedule

Your first instinct when you start spring break will probably be to shove anything school-related into a corner. But take a look at your calendar and note any exams or assignments that are due the week you return to school, and maybe even the week after. If you need to complete homework or study for an exam, schedule some time over the course of your break to tackle those projects. This will help you avoid stressing the Sunday before school starts again.


2. Catch Up on Hobbies

Spring break is a great time to get back into activities that bring you joy. Read a book for fun, practice drawing, ride your skateboard, go on a hike, or do whatever it is that you love to do. Taking the time to invest in yourself and your interests can help you feel refreshed when it’s time to return to school.


3. Limit Screen Time

It can be tempting to just spend your spring break scrolling on your phone or watching endless amounts of TV. However, this can make you feel irritable, lethargic, and less motivated. Use your schedule to block out time for TV and even social media scrolling, but set a timer to make sure you aren’t spending too much time on your devices.


4. Find Fun Ways To Learn

If you have a big end-of-semester project or paper, use the extra time you have over spring break to research and prepare. Visit a museum related to your project topic, go to a library, or try an at-home science experiment. These can be exciting ways to apply lessons outside of the classroom and make learning more fun.


5. Reflect & Reward Yourself

Take some time to reflect on what you accomplished so far this semester. Reward yourself for your hard work with a special treat or fun day with friends. Use your reward and rest time as motivation to finish the year strong. If you didn’t quite achieve what you wanted to, consider spring break a reset button. Then get ready to start fresh after the break!

During this time off, you might realize you need help to finish the year strong. This is a great time to schedule a session with a tutor that you can meet with when school starts up again. Contact us to learn more or schedule your first session!

See also: Spring Cleaning for Students

by
Drew M. Hodis
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The Importance of Early Learning: How Tutoring Can Benefit Your Child

The Importance of Early Learning: How Tutoring Can Benefit Your Child

Early learning is an essential foundation for a child’s academic success. As a parent, you want to ensure that your child has the skills and knowledge they need to excel in their academic journey. Tutoring can be a valuable resource in helping your child develop these essential skills. In this blog post, we’ll discuss the importance of early learning and how tutoring can benefit your child.


Early Learning Sets the Stage for Academic Success

During the early years, children are developing fundamental cognitive, social, and emotional skills. These skills are critical building blocks that enable them to understand and interact with the world around them. Early learning also helps to build a strong foundation for more advanced concepts and subjects they will encounter in school. By providing early learning opportunities and support, you’re laying the foundation for academic success that will carry your child through their academic journey.


Tutoring Provides Individualized Attention and Support

While classroom instruction is valuable, students often do not receive the individualized attention that they need. With tutoring, your child receives one-on-one support and attention, allowing them to work at their own pace and get the help they need in areas where they may be struggling. A tutor can identify areas where your child needs extra help or practice, tailoring their approach to meet the specific needs and learning style of your child. This individualized attention can help your child gain confidence, improve their skills, and achieve academic success.


Tutoring Can Help with Specific Academic Challenges

Tutoring can help your child overcome specific academic challenges they may be facing. Whether it’s reading difficulties, math struggles, or other academic issues, a tutor can help your child address these challenges head-on. Tutors can provide additional practice and support in specific subject areas, helping your child gain a deeper understanding of the concepts they’re learning. With the support of a tutor, your child can build their skills and knowledge, leading to better academic outcomes.


Early Learning Supports Social and Emotional Development

Early learning is not just about academic success. It also plays a crucial role in a child’s social and emotional development. Children who receive support and encouragement during their early years are more likely to develop positive self-esteem, confidence, and social skills. This foundation of emotional and social skills can have a profound impact on a child’s future academic and personal success. Tutors can provide a supportive environment that fosters positive emotional and social development, helping your child build essential skills for success.


Tutoring Can Positively Influence on Your Child’s Attitude Towards Learning

When children struggle in school, it can be easy for them to become frustrated and disheartened. However, with the support of a tutor, your child can begin to see that they can overcome academic challenges and achieve success. The positive influence of a tutor can help your child develop a more positive attitude towards learning, leading to greater engagement and enthusiasm for their academic journey.


Schedule Your First Session with An Expert Tutor Today!

The importance of early learning and tutoring cannot be overstated. With the right support and attention, your child can build the foundation they need to excel in school and beyond. By investing in tutoring services, you’re investing in your child’s future academic and personal success. At Hodis Learning & Music, we offer expert tutoring services to help your child reach their full potential. Contact us today to learn more about how we can help your child achieve academic success.

by
Rachel Hodis

Things To Do Before You Set Resolutions

Things to do before you set new year's resolutions.

The start of a new year always brings about talk of resolutions. The promise of a fresh, new year can make you feel like you could do or be anything! But before you jump into the year ahead, there are a couple of things you should do.


Celebrate Your Accomplishments

Take some time to think and journal about all that you accomplished in the past year! Perhaps you improved your grades over a semester, you made a new friend, won a big game, performed at a recital in front of your family, traveled to a new city. Those accomplishments and activities are exciting and worth remembering and celebrating.


Reflect On The Challenges

There might also be things that you didn’t enjoy as much this past year but it’s still worth reflecting on those things. When you do, keep perspective and note what’s in your control and what’s outside of your control.


Practice Gratitude

Gratitude can be a powerful practice that improves mood and outlook. By building up a habit of gratitude, you can remember and call upon gratitude during times that are challenging or disappointing. Whether you are celebrating lots of good things that happened in the past year or you feel you want to be in a better place next year, gratitude can remind you of the things you do have. Start by simply writing down 5 things you are grateful for.

These 3 simple activities can help you if you decide to set resolutions for the new year. Maybe you want to expand upon your accomplishments from 2022, or maybe there are things you want to improve in 2023. Reflection and gratitude can help you remember what is important to you and where you want to focus your efforts in the new year.


Are You Setting New Year Resolutions to Improve Grades Or Learn a New Skill?

Consider hiring a private academic tutor, music teacher, or art teacher. Our expert educators will provide 1-on-1, tailored instruction to meet you where you are and help you grow. Call us or email us now to schedule your first session!


Further Reading On New Year Resolutions & Wellness

Shine Bright & Start Strong Series: Setting SMART Goals
Shine Bright & Start Strong Series: 3 Steps to Be More Organized & Efficient
Shine Bright & Start Strong Series: A Better Mindset to Achieve Success
Learn a New Instrument in the New Year

by
Drew M. Hodis
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How Parents Can Help Boost Adolescents’ Self-Esteem in Academic Transitions

Academic transitions cause disruptions that can be challenging for students, especially adolescents. During adolescence, many students already struggle with their self-esteem. Read this article by Hodis Learning & Music president, Drew M. Hodis, on the South Pasadenan News website. The article provides parents with skills to help their adolescent children boost their self-esteem in academic transitions.

by
Drew M. Hodis
,

How Parents Can Help Students Manage Exam Stress

Finals week is a stressful time for students, and it can be a challenging time for parents, too. With your child feeling stressed and possibly overwhelmed, it’s natural to feel it with them. While students can implement stress-reduction measures on their own, sometimes they need a little extra guidance at home. We have provided a few steps parents can take to help their students feel less stressed and more in control.

Help Your Student Avoid Distractions

We’ve all been there – when it comes to study time, we can sometimes get caught up in the distractions around us. Help your student create a distraction-free study space, or drive them to the library to study. Another valuable lesson you can teach your student is to turn off their phone and place it in another room while studying.


Make Sure Your Student is Getting Enough Sleep

Getting enough sleep during finals is extremely important. However, many students struggle to cultivate good sleeping habits during this time. Help your student create a sleep schedule and help them stick to it.


Stay on Top of Your Student’s Exam Schedule

No kid likes a “helicopter parent.” But if your student is a little less organized, they may really need your help in keeping track of exams and planning study schedules. Try creating a “team effort” approach where your role is to provide guidance and structure.


Remain Calm

Stress and anxiety are contagious, and it’s normal to feel the pressure along with your student. But perhaps one of the most important things parents can do during this important period is to model calmness. When your student is feeling overwhelmed, your calm support will go a long way.


Reduce Exam Stress With a Tutor

Final exams can put pressure on the entire family. Thankfully, Hodis Learning & Music has expert educators who are here to help. Schedule a session with one of our experienced tutors today!

by
Rachel Hodis
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Tips for Managing Finals Stress

It’s almost the end of the semester, but before that much-needed break, many students first have to complete final exams. It’s a stressful and challenging time. If you need study tips, check out the Building Strong Study Skills series on our resource blog.

In addition to studying, you also have to take care of yourself physically and mentally during this time. Below are some tips to help you manage stress in these final weeks of school.


Prioritize Sleep

It might seem like the only way to actually study for all your finals is to pull all-nighters, but this will only negatively affect your ability to function. Staying up all night isn’t effective for studying because, at a certain point, you won’t retain information anymore. Creating a spaced practice for studying in the week or two leading up to your final will be far more beneficial for helping you retain the information. Additionally, sleep will help your brain and body recover so you feel rested and sharp on your test day.


Build in Exercise Breaks

Blow off finals stress with 30 minutes of exercise a few days a week. Choose an activity that feels good; it doesn’t have to be a super hard or expensive class. Follow an online yoga tutorial or go for a walk or jog around the neighborhood. Set a reminder on your phone or block off time in your calendar to make sure you actually take these helpful breaks.


Use Positive Visualization

If you struggle with anxious thoughts or you’re always imagining the worst-case scenarios, try positive visualization before your exam. Close your eyes, take a few deep breaths, and imagine feeling confident and maybe even excited in the exam room. What does confidence feel like? How does your body respond? Do you smile to yourself, sit up straighter, and push your shoulders back? In your head, tell yourself how good you feel about this test, how much time you spent studying, and how you know you have all the information in your head. Imagine you know the answers to every question on the test and how amazing that will feel! Visualize how relaxed and happy you’ll be after the exam. You can repeat this visualization technique several times.


Eat Well & Hydrate

When you’re stressed and tired, it can be easy to reach for a bag of chips or chocolate candy to mindlessly eat while you study. However, it’s more important than ever to fuel your body with nourishing, filling foods. Make yourself a balanced study snack that will keep you full but also energize you without the crash from sugar. Also, make sure you are eating a good breakfast before your exam and drinking lots of water. This will help you feel more awake and give your brain the fuel it needs to perform! Some nourishing study snacks could be:

  • Avocado toast and eggs
  • Peanut butter toast with banana and your favorite nuts on the side
  • Yogurt with granola and berries
  • Crackers, cheese, almonds, and some sliced apple
  • A turkey sandwich and a handful of chips


Get Ahead of Finals Stress with an Expert Tutor

Hiring a tutor can also be a great way to help you study and prepare for exams. Email us today or call (626) 227-1149 to set up a session today!

Learn more about managing stress during finals season. If you’re a parent, learn how you can help your student manage exam stress.

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