4 Ways to Sleep Before Taking the Final Exam

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Sleep is the key to doing well in exams, as sleep improves memory and the ability to concentrate. Sleep is also important for maintaining memory, so if you study overnight, you may not remember much of what you have learned. To maximize performance, you should aim to get at least 8 hours of sleep before the day of the test, and no less than 6 hours. But what if you can't sleep? To ensure you get enough rest the night before your exam, make sure you study properly and eat the right foods and drinks. If your mind is still working and still won't let you sleep, try meditation and relaxation techniques to help you shake off your worries and go to sleep.

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Method 1 of 4: Eat and Drink To Sleep

Step 1. Eat the last meal of the day at least two hours before bedtime

A full stomach can keep you awake, especially if you're also thinking about exam questions. Avoid heavy, oily, solid, or spicy foods before bed, as these types of foods are harder for your body to digest and can make it harder for you to fall asleep. You can also wake up in the middle of the night with acid indigestion (heartburn), which will ruin your rest plans.

Having a light snack before bed is fine. In fact, if you feel hungry, you need to eat a snack, because you can have trouble sleeping on an empty stomach

Step 2. Eat foods rich in chemicals to help you sleep

Other students can stick with Coca-Cola and chips during exams, but you have to be smarter than that. Eating the right foods can help you get a good night's sleep.

Salad. Lettuce contains lactucarium, which is calming and has sedative properties. And healthy too!
Almonds and walnuts. Both nuts contain the amino acid tryptophan, which increases the production of serotonin, the sleep-stimulating hormone, and melatonin, which helps you sleep. To get a good night's sleep, try adding these two nuts to your salad.
Banana. Bananas are rich in potassium and magnesium, which help relax muscles and help you sleep.
Whole grain cereals. If you enjoy eating cereal at night, you have a point. Whole grain cereals (or better yet, oats) contain B6 (also found in fish like tuna and salmon), which helps produce melatonin. Combined with milk-which also stimulates sleep-it's a great way to help you sleep.
Complex carbohydrates. A bowl of brown rice or whole grain crackers can help you sleep. Just avoid simple carbohydrates such as soft breads or pastas, sweet cereals, or French fries.

Step 3. Try a sleep-inducing drink

Eating right can help you sleep, but you won't want to eat right before bed, as a full stomach can make it difficult to sleep. But you can consume a sleep drink as part of your bedtime ritual.

Skimmed milk – Milk contains tryptophan and calcium, which trigger the production of additional tryptophan. Skim milk is a better choice, as the fat in regular milk can irritate the digestive system and make it difficult to sleep.
Chamomile tea – This tea contains glycine, an amino acid that acts as a mild sedative. Consider sweetening your tea with honey, which contains tryptophan and will also help you sleep.
Passion fruit tea – This tea contains Harman alkaloids that help calm the nervous system and have been shown to aid sleep.

Step 4. Avoid consuming caffeine or cigarettes after noon

Caffeine will remain in the digestive system for 6-14 hours, depending on your metabolism. Nicotine can take 1-10 days for your body to process. Smoking or drinking coffee can make you feel more alert, but it will also make it difficult for you to fall asleep after you finish studying.

Stay away from caffeine for at least eight hours before bed. If you must consume caffeine during this time, opt for low-caffeine drinks such as green tea, decaf coffee (yes, even decaf coffee contains caffeine!), or low-caffeine sodas such as root beer or orange soda

Step 5. Be careful using sleeping pills

If you have persistent insomnia, you may already be taking sleeping pills. Otherwise, the night before the test is not the best time to try it. Antihistamines are the active ingredient in most over-the-counter sleeping pills, and they can make you feel sleepy long after you wake up, which isn't great for taking an exam.

Method 2 of 4: Coping With Anxiety=

Step 1. Don't worry too much about getting a good night's sleep

Yes, the best thing is when you can take the exam after resting enough. But many people can still function well with little sleep, as long as they don't go through too many sleepless nights in a row. Plus, worrying about getting to sleep can actually make it harder for you to fall asleep. The best approach is to understand that getting more sleep will help, but don't panic if that doesn't happen.

If you can't sleep, don't go back to studying. It's important to let your mind rest, even if you're not sleeping. Try the following relaxation techniques first. If you still can't sleep, read a book or do other relaxing activities

Step 2. Write down disturbing thoughts in a journal

A good way to deal with worries or distracting thoughts that you can't get out of your mind is to write them down. Putting it on a list means that you don't have to concentrate on remembering it, which will allow your mind to relax. It will also help in meditating. Keep a journal nearby so you can write down any thoughts you can't get out of your mind.

Step 3. Put your thoughts in the drawer

Napoleon was famous for his ability to fall asleep almost instantly under any circumstances. The technique is to get rid of the thoughts that are bothering him and imagine putting those thoughts into a drawer in the closet and closing the drawer. Try. Lie down, close your eyes and try to clear your mind. When thoughts creep in, imagine you placing them in a drawer and tidying them up. This will help you clear your mind so you can sleep.

Step 4. Repeat your day

Worrying about the things you need to do often keeps people from falling asleep. Instead of dwelling on the things you haven't done, try to focus on what you have done to put your mind at ease. Lie down, calm down and remember your day; it doesn't matter if you start from the beginning or in the best order. Don't summarize or skip any details. The key is to remember as many details as possible.

For example: I wake up. Stretch in place. Rolling around in bed. Go to bathroom. Putting toothpaste on my toothbrush, etc.
But don't feel stressed if you can't remember any details. The goal is not perfection. This is a way to help straighten your mind so you can feel calm.

Step 5. Use visualization to help you calm your mind

There is an old tradition, at least as far back as the Greeks, that uses images in the mind to induce sleep. To help you sleep, create images that you find calm and serene, such as a tropical beach or the surface of a forest covered in ferns. Or try one of the tried and true mental exercises like these:

Yarn ball – Imagine a ball of yarn wrapped tightly around you, which symbolizes your tensions and worries. Now, imagine the ball loosening slowly as it rolls along the floor. The strands stretch long and the ball shape gets smaller and smaller slowly. Concentrate on breathing steadily as the ball slowly loosens until it is completely stretched out quietly, just like yourself.
Sleeping dome – Imagine a dome-shaped barrier above you, protecting yourself from the outside world and whatever task you want to complete. Focus on the texture, color, and shape of the dome. Know that no worry can penetrate it. As other thoughts enter your mind, imagine them bouncing off the dome, unable to reach you.
Sleeping river – Imagine you are floating like a leaf on a gentle stream. Let your body be carried away, float by the warm water. Listen to the soft sound of the water. Feel the water caress you. Feel calm and let him take you to sleep.

Step 6. Try herbal remedies

Some herbs can help you deal with anxiety and fall asleep. You can usually find this spice in tea form, but you can also find extracts, caplets, and tinctures at most health food stores.

Valerian root. Valerian has been shown to be effective for treating anxiety and helping you sleep, although it can take several weeks to fully work.
Passiflora. Passiflora generally has a milder effect than valeria. This plant can help you feel calm and fall asleep. Passiflora can also react with sedatives and other medications, so talk to your doctor if you're taking any other prescription medications.

Method 3 of 4: Using Relaxation Techniques

Step 1. Take a warm bath in the bath or use a shower

The warm water will soothe you, while the time in the shower will also give your mind a chance to feel calm and relaxed before you go to sleep.

Add a few drops of lavender oil to your bathtub. This will make you feel calm

Step 2. Rotate your eyeballs to relax them

During the day, our eyes are constantly making small movements to scan the world and look for movement around us. Rolling your eyes relaxes them, helps them stay still, and stimulates the production of melatonin, a hormone that helps with sleep. Roll your eyeballs in a wide circular motion, four times in each direction, or until your eyes relax. While this alone probably won't help you fall asleep right away, it's a great technique to combine with the other methods listed below.

Step 3. Stimulate your sleep pressure points

Acupressure-applying pressure with your thumb or fingers on specific areas of the body-can help you sleep. Try applying gentle pressure or massaging the following points until you feel relaxed and ready for bed:

Behind your ears – The depression is located above your jaw, just behind and below your ears, and before your neck. Apply moderate pressure with your index and middle fingers for up to 20 minutes, or until you are ready to sleep.
Your feet – Place two toes horizontally along your foot, where the big toe is connected to the toe next to it on your foot. Just above your toes, on top of your feet, are pressure points that can help relieve insomnia. Use your fingers to apply deep, firm pressure for 4-5 seconds.
Your feet – Place your fingers horizontally on the inside of your calf, just above the ankle bone. Apply firm, deep pressure just behind the leg bone (shinbone) for 4-5 seconds.

Step 4. Try a little aromatherapy

Using essential oils in a diffuser or putting a few drops on your pillow can help you sleep. Lavender is the most popular essential oil for self-soothing and has been shown in clinical studies to help people sleep. There are other essential oils that you can also try.

Chamomile. Chamomile oil can help relieve anxiety.
Sage. Sage oil can help calm you down and relieve stress.
Neroli. Neroli oil can help relieve anxiety and depression.
Rose. Rose oil can help relieve stress and anxiety and can make you feel more positive.

Step 5. Relax your muscles one by one

Lie on your back and breathe slowly and steadily through your nose during this exercise. Starting with your feet, squeeze your toes tightly, then release. Then bend your legs toward your knees and relax. Flex your calves and then relax, then do the thighs, buttocks, back, stomach, and chest. Squeeze your hands into fists, then relax. Bend your arms down and then relax them. Flex and relax your arms, neck, and jaw. When you're done tensing and relaxing all your muscles, you'll be ready for bed.

Step 6. Try yoga breathing techniques to calm yourself down

Controlled breathing is the key to yoga practice and has been shown to help people feel calm by stimulating the parasympathetic nervous system, which controls the automatic system to help a person rest.

Alternate nostril breathing – Sit with your legs crossed or lie down on the bed. Place the ring finger and thumb of your right hand on each side of your nose, touching but not squeezing. After preparing to take several deep breaths, close the right nostril and breathe in deeply through the left for the count of 4. When you are done breathing, close both nostrils. Hold for a count of 4, then open your right nostril and exhale on a count of 4. Repeat this cycle until you feel calm and ready to sleep.
Deep throat breathing – Perform this exercise lying on your back. The key is to constrict your throat so that you breathe in through your nose, so that it feels as if you are breathing through a straw. It will also produce a sound, which has been described as similar to the sound of a baby snoring. Inhale to a count of 4, hold it for a count of 4, then exhale to a count of 4. Concentrate on relaxing, especially while holding your breath. Then inhale to a count of 6, hold for a count of 6, then exhale to a count of 6. Continue adding 2 counts until you reach maximum capacity, then start decreasing 2 counts until you reach a count of 4, at your point feel calm and ready to sleep.
Humming – close your eyes and relax. Breathe in deeply through your nose, then exhale slowly through your mouth, humming as you exhale. Concentrate on how your chest vibrates. Do this for 6 breaths and lie down quietly. Repeat if you are still feeling restless.

Method 4 of 4: Prepare for Exam Day Effectively

Step 1. Establish good sleep habits

College students, in particular, tend to have messy sleep schedules. This can turn against you the night before the test. One of the best ways to ensure you sleep easily is to go to bed and wake up at the same time each day. Setting a schedule early can really help you on test day.

Step 2. Don't take a nap

Naps can confuse your body's circadian rhythm and make it difficult to sleep at night. Instead of taking a nap, try walking or exercising.

Step 3. Make a schedule for studying at the beginning of the day

Research shows that cramming all your study material into sessions in one day is much less effective and results in lower test scores. Your brain needs time and sleep to amplify information. As soon as you know your exam schedule, take some time to plan when you will study. Scheduling 2 or 3 hours a day for the week before the exam is the most effective way to prepare.

Step 4. Study at your desk or library, not in bed

Beds should be tied to one thing only: sleep. If you are used to studying in bed, it will make it difficult for you to sleep there.

Step 5. Learn at the right time

Try to do most of your study between 6 and 8, when your mind is most alert and when you are least likely to need stimulants such as coffee or cigarettes that will make it difficult to sleep later. Avoid studying early in the afternoon, when the mind is most sluggish.

Step 6. Exercise

Since your mind is sluggish in the early afternoon, this is a great time for exercise or a long walk. This will help you feel more alert when you return to study and by making your body feel tired, it will help you sleep better at night.

Spending time outdoors in the sun in the late afternoon will help stimulate your body to secrete melatonin, which will help you sleep later

Step 7. Give yourself time to create the right environment

Don't try to go to sleep immediately after studying. Instead, give yourself time to prepare yourself and your room. Don't look at your computer, cell phone, or television 45 minutes before bedtime. Make your room as dark as possible and keep it cool. If you can't keep your room quiet, try making some soothing white noise.

Step 8. Go to sleep and wake up early

Instead of studying extra time at night, try going to bed and getting up early to study. So instead of staying up until midnight, try going to bed at 11pm, and waking up at 7am. Your mind will come back refreshed, and you will study more effectively.