In order to demonstrate your ability in the exam, it is best to sleep soundly and face the actual performance. It’s easy to forget knowledge that you’ve picked up overnight, and you don’t want your brain to slow down due to lack of sleep. I will explain how to sleep the day before the exam and how to sleep.
Sleep on the day before the test affects memory, concentration, and alertness
When a word recall test was performed 12 hours after memorizing a word, the group that slept between memorization and the test clearly scored higher than the group that did not sleep. This is because what you remember is fixed in your brain while you sleep.
Lack of sleep not only affects memory, but also alertness and concentration. A person who normally sleeps 8 hours a night can get as sleepy as drinking 0.54 grams of alcohol per kilogram of body weight if he or she loses just 2 hours of sleep. With this amount of alcohol, you will be tipsy, and you will be arrested for driving under the influence of alcohol or driving under the influence of alcohol under the Road Traffic Act.
You also want to avoid catching a cold or the flu right before the exam. Resistance to bacteria and viruses is maintained and strengthened during sleep, so if you sleep less or sleep only in small pieces, your body’s resistance will decrease, making it easier to catch colds and flu, and it is difficult to heal. It’s going to be.
Students should pay as much attention as possible not only to their studies but also to their sleep.
Tips for sleeping the night before the exam: take a slow bath and relax before falling asleep
Don’t finish with a shower, let’s soak in the bathtubOn the night before the exam, focus more on your physical condition than on your studies. It’s good to live as usual, but many people are nervous and have trouble falling asleep. In such a case, if possible, let’s incorporate it with a relaxed feeling to be able to sleep well.
Avoid drinking coffee or tea after dinner, as caffeine late in the day can make it harder to fall asleep. However, among coffee beans, the scent of Guatemala and Blue Mountains has a relaxing effect, so it may be good to just smell the scent before going to sleep.
Do something relaxing for an hour before bed. Bathing is recommended in the cold season. Soaking in hot water at 38-40 degrees Celsius for 20-30 minutes will help you relax both physically and mentally. After bathing, your body temperature rises, and when your body temperature drops, you become more drowsy and sleep better.
Read Also: The difference between a short sleeper and a long sleeper Is there a way to become a short sleeper?
Ideally, you should get 6-7.5 hours of sleep the night before the exam.
Sleep has a rhythm, and sleep becomes light about every hour and a half after falling asleep. Subtracting six or seven and a half hours from the time you plan to wake up will help you wake up refreshed in the morning .
However, don’t try to wake up early on the morning of your exam and go to sleep two hours before your usual bedtime. Two to four hours before the time you normally fall asleep is called the “no sleep zone.” At this time, the body temperature is at its highest during the day and the degree of alertness is at its highest, so it is easy to fall into a spiral of being unable to sleep and being impatient and unable to sleep even more.
Once you get into the futon, you can’t help but worry about it. Breathe slowly and pay attention to your chest or count sheep so you don’t force yourself to think, “I need to sleep!”
If you can’t get rid of your worries and anxieties, try imagining yourself happy after passing the exam. You should be able to feel more comfortable if you have a concrete image of what you want to do after passing the exam and what you will be like at that time.
Tips for waking up on the day of the exam: bright light and breakfast!
Sunlight will guide youWhen the alarm clock rings in the morning, kick off the futon and get up at once. Turn on the lights in the room and open the curtains to let the sunlight into the room. Bright light has the effect of reducing the sleep hormone melatonin, and it is easier to wake up when you are exposed to sunlight by the window or outdoors.
Eat breakfast as much as possible. Since the brain’s main source of energy is glucose, skipping breakfast slows down brain activity in the morning. Also, when food enters the stomach, the body clock in the gastrointestinal tract wakes up and a new day begins.
Eat plenty of the essential amino acid tryptophan in your breakfast . Tryptophan is abundant in dairy products and legumes. Your body uses tryptophan to make serotonin, which helps you feel calmer and more alert.
Caffeine blocks the action of sleep substances in the brain. If you can’t eat breakfast, drink coffee or tea to wake up strong. Also, caffeine has the effect of improving blood flow in the hands and feet, so it’s perfect for cold weather.
If you sleep soundly and wake up comfortably, all you have to do is demonstrate your abilities! Believe in yourself and come to the exam.