Learner Well-being Guide
Learn to understand your body's signals and manage stress so that learning is more effective and life is more balanced
Understand your bodily data
Use Uedu Fit and Garmin wearables to understand the signals your body is sending
Explanation of the key health indicators
Score range 0-100. Below 25 means relaxed, 26-50 means normal, and above 50 indicates a higher stress state in the body.
Like a phone battery, this shows your bodily energy. The ideal value when you wake up in the morning is above 70; if it stays below 30, it means you need more rest.
Comprehensively assess your sleep quality. A score of 70 or above is good; below 60 may indicate a need to improve sleep habits.
Reflects the body's recovery capacity and stress resistance. Higher values usually indicate a better physical condition, but each person's baseline is different.
Tip: paying attention to trends is more important than any single value. If the figures keep moving in an unfavourable direction, it is your body's way of telling you that you need to make adjustments.
Stress and anxiety management
Stress is normal; learning to live with it is the key
When does stress increase?
- Before the exam or assignment deadline
- When sleep is insufficient
- Trying to do too many things at once
- Encounter an unfamiliar challenge
- Conflicts or misunderstandings with others
How does your body tell you that you are stressed?
- A faster heartbeat and shallower breathing
- Neck and shoulder stiffness, headaches
- Stomach discomfort, appetite changes
- Difficulty falling asleep or sleeping poorly
- Prone to fatigue or irritability
Quick stress-relief tips
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1
4-7-8 breathing technique
Inhale for 4 seconds → hold for 7 seconds → exhale for 8 seconds. Repeat 3–4 times to quickly reduce anxiety.
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2
5-4-3-2-1 sensory exercise
Name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste. Helps you return to the present.
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3
Take a walk
Stand up and walk for 5 minutes, or do some stretches. Get your body moving and stress hormones will decrease.
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4
Chat with someone
Talk to your friends, family, or someone you trust about how you feel. Sometimes, speaking up cuts the pressure in half.
Try it: one minute of deep breathing
- Find a comfortable position; you may sit or stand
- Close your eyes (or look at a fixed point)
- Inhale slowly and feel your belly rise
- Exhale slowly and feel your body relax
- Repeat 5-6 times, about one minute
Sleep improvement tips
Good sleep is the foundation of learning efficiency and emotional stability
Good habit
- Sleep and wake at fixed times
- Reduce screen use one hour before bed
- Keep the room cool, dark and quiet
- Moderate exercise during the day (but not too late)
- Before bed, you can read or listen to soft music
What to avoid
- Using your phone or binge-watching before bed
- Coffee or tea after 3 p.m.
- Weekends significantly disrupt routines
- Lying in bed worrying about things
- Eating too much or too little before bed
How much sleep do you need?
Most university students need 7-9 hours of sleep. But more important than the number of hours is sleep quality — whether the proportions of deep sleep and REM sleep are sufficient.
Use Uedu Fit to track your sleep stages and understand your sleep patterns.
Balance between Study and Rest
Burning continuously will not make you run further; recharging at the right time is the smart choice
Smart learning strategies
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1
Pomodoro technique
Focus for 25 minutes → rest for 5 minutes → after repeating 4 times, rest for 15–30 minutes. Helps maintain concentration.
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2
Find your golden hours
Observe when you are most alert (morning? afternoon? evening?) and schedule the most difficult tasks for that period.
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3
True rest
Scrolling on your phone is not rest! Try walking, stretching, listening to music, or simply resting with your eyes closed. Let your brain truly relax.
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4
Retain socialising time
Spending time with friends is not a waste. Social connection is important for mental health, and is part of student life.
Burnout warning
If you continue to feel extremely tired, lose interest in everything, or feel as though you can no longer cope, this is not something that will be solved by 'just trying harder'. Please pause and consider seeking help.
Understand yourself through data
Link Uedu Fit to track your stress, sleep and body energy, and use objective data to help you make better lifestyle decisions.
Go to Uedu FitNeed someone to listen?
If you are going through a difficult time, you do not need to face it alone. Here are free 24-hour hotlines:
Ministry of Education student counselling hotline
(still here for you)
Ministry of Health and Welfare mental health helpline
(still loves me)
You can also contact your school's counselling centre; they will be very happy to help you.