1. Make Sleep a Priority
An essential thing to remember is to plan your sleep time. When you have to get up at a particular time, subtract half an hour from the number of hours you wish to sleep. This is the period when the lights are turned off regularly. The additional half-hour is crucial because we often overlook the time it takes to set the alarm clock, brush our teeth, and do other bedtime routine tasks.
2. Keep Watch of When and What You Eat
You’ll disrupt your internal clock and have trouble sleeping if you eat late because you studied all day. Although you should avoid going to bed hungry, eat a substantial supper by 7 p.m. and a light snack later in the evening if you are still hungry. Certain foods, such as turkey, milk, bananas, and walnuts, contain tryptophan, which the body utilizes to produce melatonin, which is believed to help people sleep better at night.
Find out more about healthy eating habits during exams.
3. Caffeine Intake Should be Kept to a Minimum
There are many different ways to prevent caffeine’s adverse effects depending on your body type, so experiment to see what works best for you and adapt as required. Caffeine isn’t just found in coffee; it’s also in tea, chocolate, and carbonated beverages.
4. Turn Your Bedroom into a Sleep Haven
If you check emails or do some school revisions while you’re in bed, your brain may cease in identifying the bedroom as a place of peaceful rest and instead become linked with the bed as a location of cognitive stimulation if you do so. As a result, clearing the bedroom of any distracting things will help you fall asleep faster. Get daily mattress discounts here and consider investing in a new mattress.
5. Avoid Using Your Smartphone Before Going to Sleep
Electronic gadgets produce both noise and light, both of which interfere with your ability to go to sleep. Blue-enhanced light emanates from LCDs used in smartphones and tablets. This light affects the body’s circadian cycle and slows the production of the melatonin hormone, which is a sleep aid. Even if you’re able to sleep without melatonin, your sleep will be light and unrefreshing. In addition to making you feel more awake, light may also teach your brain to associate the bed with cognitive stimulation.
Learn more about the work at the University of Surrey on the relationship between sleep and technological devices.
6. Develop Good Sleeping Habits and a Bedtime Routine
Exercising is an excellent method to de-stress before a test since it releases endorphins and lifts your spirits. Exercising, on the other hand, releases endorphins that may interfere with sleep. Try to avoid working out within two hours of going to bed to prevent feeling sore the next day. Put that time towards creating a soothing evening ritual, such as taking a bath with lavender oil or settling down to read.
For more study ideas, check out our guide on how to exercise for exam success.
7. Free Your Mind from Distractions Before Bedtime
To some extent, the ancient adage “take your problems to sleep and solve them tomorrow” is true; nevertheless, don’t allow your problems to keep you up at night.
Instead of dwelling on the events of the day, keep a notepad next to your bed and use it to jot down ideas to help clear your thoughts. Additionally, practices such as meditation and deep breathing may be beneficial.
You should not remain in bed and attempt to sleep if you are unable to. Instead, follow the 15-minute rule: if you still can’t fall asleep after what seems like 15 minutes, get up, leave the room, and read or relax someplace else. Do not go back to your room until your body tells you it’s time to sleep.