The Ultimate Med Student Wellness Cheat Sheet

It’s September, which means you’ve probably settled into the rhythm of another year of medical school—and you may already be feeling the pressure that comes with it. Between studying, exams, clinical responsibilities, and trying to maintain a life outside of medicine, it’s easy for your own well-being to slip down the priority list. You may know Maslow’s hierarchy of needs by heart, but that doesn’t always mean you’re checking your own boxes for sleep, nutrition, and self-care.

But you don’t have to wait until you’re completely burned out to make wellness a priority. A quick check-in with your sleep, nutrition, exercise, finances, relationships, and stress levels can help you identify areas where you might need a little more attention. Even small, sustainable habits can make a difference when you’re juggling the many demands of medical school.

That’s why we’ve rounded up some of our best medical student wellness tips in one place, written by Blueprint tutors who have been in your shoes before. Think of it as your wellness cheat sheet for the school year, with practical ideas to help you take care of yourself while navigating the many demands of medical school. From relationships and finances to nutrition, fitness, resilience, and sleep, we’ve got tips to help you stay happy, healthy, and well throughout the year. Let’s get started!

💙 How to Maintain Healthy Relationships

Staying connected with others can be tough while you’re in med school, but a little planning can go a long way. Here are some tips to help you stay connected:

Make a note of wedding dates, birthdays, etc. so you can request days off early.
Call when you can. Put that 10-minute walk to the hospital to good use!
Give people your full attention when you’re with them.
Share your calendar to see if you can plan trips with friends/family.
Go on social media (yes, seriously) to see what people are doing.
Share what you’re up to in school. It’s interesting and it’ll help others understand why you may not have as much free time.
Consider turning down new projects if they mean less time with friends/family.
Tell people you’re going to be busy. That way, their feelings aren’t hurt if you’re slow to respond.

Keep reading:
👉 How to Maintain Healthy Relationships in Medical School: 9 Tips to Keep You Connected

💸 How to Manage Your Money

A LOT of med students worry about their finances. If you’re one of them, our experts recommend the following:

Do everything you can to minimize student loan debt.
Apply for as many scholarships as possible.
Don’t max out loans for things like a nice apartment. You won’t be home much anyway!
Get roommates so you can cut back on living expenses.
To keep your sanity, prioritize spending on food and entertainment rather than an expensive place to live.
Start a side hustle to bring in extra income. (This could include starting your own business!)

Keep reading:
👉 Managing Your Finances Through Med School and Beyond

🥪 Nutrition Tips

Here’s some key nutritional information that can support your energy, focus, and overall well-being as a medical student:

Omega-3-rich foods like salmon and walnuts support cognitive function.
Antioxidant powerhouses such as berries and spinach can help reduce oxidative stress.
Slow-burning carbs like quinoa and sweet potatoes provide you with steady energy throughout the day.
Protein-rich foods (i.e., eggs, lean meats) help build neurotransmitters.
Brain-boosting drinks like green tea and moderate amounts of coffee can help keep you alert!

How to save time on meal prep:

Wash, chop, and store all fruits and veggies right when you get home from the store.
Set aside two hours on Sunday for meal prep.
Make large quantities of food and refrigerate/freeze it for later in the week.
Make extra snacks so you always have something on hand.

Also, use glass containers. They’re microwave-safe, keep food fresh longer, and don’t stain!

Keep reading:
👉 Meal Prep & Quick Recipes to Power Your Brain Through Dedicated Period

🏃‍♀️ Fitness Tips

Working out may be the last thing on your mind after a long day of studying, but needless to say, it’s important to your overall health.

Here’s how to stay fit even when you’re super busy:

Set aside time to exercise.
Plan workouts ahead of time.
Make them a part of your daily routine.
Use any time that works, such as before class, after coming home from the hospital, etc.
It’s fine to just take a walk, do a few planks, a few air squats, etc.
Doing imperfect workouts is fine. Ten minutes of exercise is better than doing nothing!

It’s also important to understand that you don’t need a trainer or even access to a gym to work out. You can train at home (anywhere that works) and don’t need professional assistance to reap the benefits of exercise.

Keep reading:
👉 Fitness Tips During Med School: Keeping Your Brain and Body Healthy

💪 How to Stay Resilient

You’ll face setbacks as you go through med school, no doubt. What matters, of course, is how you respond to them. As Rocky Balboa said, “Life isn’t about how hard you can hit. It’s about how hard you can get hit and keep moving forward!”

Here’s how to stay resilient and keep moving ahead:

Stay energized:

Think of your energy level in terms of low, medium, or high.
If it’s high or in the middle, you don’t have to change anything.
If you’re running low, “Refill the tank.” (Take a walk, talk to a friend, etc.)
Watch out for things that drain energy (like studying all day without taking any breaks).
If you’re going into a challenging period, make sure your tank is full.

Work through conflicts:

When dealing with an interpersonal conflict, analyze the situation rationally.
Talk to the person and see if there was a misunderstanding.
Bring in a third-party mediator, such as an advisor or clerkship director, if necessary.

Have the right research mindset:

Set realistic expectations.
Understand that projects can go slowly.
Be ready to pivot during the research process.
Join projects in different stages of development so you stay engaged and don’t feel stuck.

Finally, be willing to adjust a study plan. If the one you’re using isn’t working for you, don’t be afraid to try something else!

Keep reading:
👉 How to Build Resilience in Medical School

💤 Sleep

Sleep may be last on our list, but it certainly isn’t least when it comes to wellness!

Here’s a synopsis of our best sleep wellness tips:

Sleep Hygiene

Go to bed at the same time each night and get up at the same time each morning.
Don’t eat (or don’t eat a lot) 2-3 hours before going to sleep.
Avoid exposure to bright light a couple of hours before bed.
Avoid drinking alcohol 2-3 hours before going to sleep.
Relax in the evening (if possible).
Get some sunshine. Vitamin D levels have been linked to sleep variability.
Avoid caffeine in the afternoon and evening (or even altogether).
Reduce your exposure to computer screens and cell phones 1-2 hours before bed.

Napping

Naps can improve cognitive function even if you’ve had a full night’s sleep.
Micro naps (< 5 min) come with cognitive benefits (including creative problem solving).
A 20-30 minute nap is often ideal. They improve memory and don’t cause grogginess.
If you nap between 30 and 90 minutes, you’ll probably feel tired upon waking.
Naps of about 90-100 minutes (a full sleep cycle) have additional benefits and don’t cause grogginess.
If you have trouble falling or staying asleep at night, avoid napping and consult a specialist.

Insomnia

Seek treatment for depression and/or anxiety, as they can cause or worsen sleep disorders.
Going to bed earlier probably won’t work. You’ll just toss and turn more.
Try not to associate your bed with stress or work.
Replace negative thoughts about sleep with realistic ones.
Instead of thinking “I’ll never fall asleep,” tell yourself “I’ll fall asleep at some point.”
Don’t get upset if you wake up in the middle of the night. This is common!
When you’re ready to go to sleep, don’t procrastinate.
Avoid napping past 3 p.m. It can make it harder to fall or stay asleep.
Try some relaxation techniques (such as diaphragmatic breathing) if you can’t sleep.
Reach out to someone if none of these tips work.

Keep reading:
👉 The Effect of Sleep on a Med Student’s Mind
👉 The Science of Sleep for Med Students: To Nap or Not to Nap?

Final Thoughts

We hope this wellness cheat sheet will help you stay happy and healthy even when it seems like school is all you have time for. Remember, wellness doesn’t have to mean making huge changes to your routine! Small, sustainable habits can make a difference, even during your busiest stretches of med school.

Please remember, your well-being is important. Even if school is your top priority, things like your finances, nutrition, sleep, and relationships matter, too. Wellness is something you should focus on now, because you live in the moment, not someday down the road. As they say, “Life is what happens when you’re busy making other plans!”

Need some additional support during med school? Book a FREE consultation with a Blueprint tutor for personalized help on your USMLE/COMLEX exams, shelf exams, medical school coursework, and more!

Neelesh Bagrodia, MD, Punit Vyas, and Dr. David Delnegro also contributed to this post