For many students, late-night study sessions, endless cups of coffee and last-minute cramming have become the norm. However, research shows these habits can lead to stress, burnout and low academic performance.
“Cramming, doing all-nighters to study and writing papers while drinking energy drinks to stay awake are among the unhealthiest study habits of college students,” said Dr. Melissa Alemán, director of the Master’s in Communication and Advocacy program and professor in the School of Communication Studies.
Instead of relying on caffeine and panic, students and educators recommend a smarter, healthier approach to studying — one that prioritizes retention, focus and well-being.
Breaking the cycle of burnout
Alemán highlights the importance of consistent rest and avoiding cramming. “When students cram for a test, not only are they less likely to retain the materials in the long run, [but] the exhaustion from the long hours of studying can impact them in other classes for days to come. Having a consistent sleep routine is key for well-being in college, especially when students are feeling stressed and anxious.”
Maddie Boerckel, a senior Nursing student, has experienced burnout and the toll it can take on the body. “It leads to a feeling of defeat and feeling that no active learning has been accomplished due to the exhaustion taking over your body,” Boerckel said.
Many students, both undergraduate and graduate, face similar struggles when it comes to navigating coursework and preventing burnout. For graduate students, balancing a heavier workload and research commitments makes it even more critical to find effective study strategies.
Dardana Halimi, a second-year international graduate student in the School of Writing, Rhetoric and Technical Communication, noticed that working late at night affected her sleep schedule. “One of the most unhealthy study habits that I had was studying late at night, because that messed up my sleep schedule, and I have worked on that. Being a graduate student means that you have a lot to do, and that might happen sometimes.”
Healthy study habits that work
Boerckel has found success using Quizlet, an online study tool that allows students to create digital flashcards, practice quizzes and use various learning modes to reinforce material, along with active recall and concept mapping. “I also rewrite my notes and make concept maps for each slideshow from class,” she said.
Boerckel emphasizes the importance of spacing out study sessions and using active recall to check her understanding. “I have learned to find the sweet spot for the number of days before the exam to study; it’s different for each class. Active recall and rewriting notes have been a great method for me to be honest with myself with regards to what I know about the material, especially if I am studying alone.”
Similarly, Halimi has found that having a change of scenery and taking breaks can improve focus. “I do a lot of work in my room or outside on campus somewhere. I try to take breaks within my studies or working.”
Strategies from educators
Healthy study habits aren’t just about getting better grades but about long-term success and well-being. They prioritize sleep and other forms of rest. Because being mindful of when and where you study is important, Alemán emphasizes the importance of structured study habits.
“I encourage students to set aside specific times of the day to work on projects and study for exams. Make sure that they create distraction-free zones — put phones and tablets on Do Not Disturb, so students are not tempted to check social media and texts while they’re working. The more distractions you have while studying, the longer you’ll spend on that work and the more you’ll disrupt other important activities related to wellness — such as exercise and rest,” Alemán said.
“I would say that studying and what works for you will be different for everybody,” Boerckel shared. “Always take the suggestions of professors or others in your course, but ultimately there is no wrong way to study as long as it works for you.”
