How to Manage Your Energy During Finals Week

Consistent breaks, hydration and proper rest help maintain energy and focus during long study sessions. (Kenzy Jali, CMRU.ca)

Finals week at Mount Royal University often brings heavy workloads, long study hours, and disrupted sleep schedules. Managing energy effectively during this time can improve concentration, memory and overall well‑being. Following healthy study habits allows students to perform at their best when exams begin.

Stay Rested to Stay Focused

Learning ability depends directly on the quality of sleep that people get.

According to the Public Health Agency of Canada, adults aged 18 to 64 need seven to nine hours of sleep every night for optimal health and focus. Prolonged sleep loss can reduce alertness and memory retention.

The combination of early morning study sessions with screen-free time before bedtime enables students to get restorative sleep.

Fuel for Focus

Students who skip their meals while depending only on caffeine experience fatigue and mood swings. Balanced snacks containing protein, fiber and whole grains will sustain energy levels. 

Hydration is equally important. Aiming for eight cups of water a day supports alertness and prevents headaches.

Smart Study Techniques

Pomodoro Technique enables students to work in 25 to 50 minute intervals while taking brief breaks to stay focused throughout their study day. Students should take five-minute breaks to stretch their bodies and look away from their screens because this helps avoid burnout and eye fatigue.

Move Between Study Blocks

Physical movement supports circulation and learning. The Canadian Society for Exercise Physiology says even 10 minutes of light activity, such as walking or stretching, increases energy and improves mood.  MRU’s Recreation facilities offer open spaces for relaxation between study sessions.

Limit Caffeine to Stay Balanced

Health Canada recommends that adults should not exceed 400 milligrams of caffeine per day because this amount equals three 250‑millilitre cups of coffee. High caffeine consumption leads to restlessness, elevated heart rate and poorer sleep quality.

Campus Wellness Resources

Students can access MRU Wellness Services for information on stress management, nutrition, and counselling. The wellness centre at MRU hosts various events and workshops which help students handle their academic pressure during challenging times.

5 Factual Ways to Maintain Energy During Finals

1. Sleep seven to nine hours nightly. 
2. Eat balanced snacks with whole grains and protein.
3. Take 5‑minute breaks using the Pomodoro method. 
4. Exercise or stretch for 10 minutes.
5. Limit caffeine to 400 mg daily.

These evidence‑based habits have been shown to maintain cognitive performance and reduce stress during extended study periods.