Sleeping well is essential for successfully passing an exam; sleep improves concentration and the ability to recall stored data. Since sleeping also helps you memorize, spending the last night on books rather than in bed would only jeopardize what you have learned. To maximize your performance for an exam, you should try to sleep for at least six hours, preferably eight. But what can you do if you can't sleep? To make sure you get a good night's sleep the night before your exam, you need to make sure you study, eat, and drink the right way. If, despite everything, your mind cannot calm down and prevent you from falling asleep, you can try to practice some relaxation techniques, such as meditation, to remove worries and finally fall into a restful sleep.
Steps
Part 1 of 4: Eat and Drink Well to Get to Sleep
Step 1. Have the last meal of the day at least two hours before bedtime
Having a full stomach can force you to stay awake, especially if you're stressed out ahead of an exam. At dinner time, avoid heavy, fatty, fried or spicy foods as they are difficult to digest and prevent you from falling asleep easily. As if that weren't enough, they could force you to wake up during the night due to heartburn, compromising the necessary rest.
Having a light snack before bed is okay. Especially if you are feeling hungry, you should eat something because otherwise hunger may prevent you from falling asleep quickly
Step 2. Eat foods that are rich in sleep-stimulating chemicals
Do not follow the example of those students who eat fizzy drinks and chips during the exam session. Eating the right foods can actually help you sleep well.
- Salad. Besides being healthy, lettuce contains lactucarium, a substance that has calming and sedative properties.
- Almonds and walnuts. They contain tryptophan, an amino acid that increases the production of the hormones that regulate sleep: serotonin and melatonin. To help promote a good night's sleep, try adding them to your salad.
- Bananas. Bananas are rich in magnesium and potassium, substances that promote muscle relaxation and sleep.
- Whole grains. If you like to nibble on bars and cereals in the evening, the wholemeal ones are the ones for you. Whole grains, and especially oats, contain vitamin B6 (also found in fish such as tuna and salmon), which promotes the production of melatonin. Combined with milk, another sleep-promoting ingredient, they are an excellent aid to sleep.
- Complex carbohydrates. A serving of brown rice or a few brown crackers can help you fall asleep. Simple carbohydrates such as pasta, white (refined) bread and rice, potatoes or sugary grains should be avoided.
Step 3. Try sipping on a relaxing drink
Eating the right foods helps you sleep, but as we said, you should avoid filling your stomach when you are about to go to bed. However, there is nothing to stop you from enjoying a calming hot drink.
- Skimmed milk. Milk contains calcium and tryptophan, substances that facilitate further production of the latter. Skim is more suitable because the fats normally contained in milk can strain the digestive system and prevent you from falling asleep.
- Chamomile. Contains glycine, an amino acid that has a mild sedative effect. To further promote sleep, you can sweeten chamomile with honey, an ingredient that like milk, almonds and walnuts contains tryptophan.
- Passionflower herbal tea. The passion flower plant contains an alkaloid called armano, which helps calm the nervous system. Studies have shown that it is therefore able to improve sleep.
Step 4. Avoid caffeine and cigarettes in the afternoon hours
Caffeine stays in the body for up to 6-14 hours, depending on the person's metabolism. The body may need 1 to 10 days to process nicotine. Smoking or drinking coffee can temporarily make you more alert, but at the same time prevent you from falling asleep quickly once your study session is complete.
During the hours leading up to the night before the exam, at least the last eight, avoid taking caffeine. If you really can't do without it, choose a drink that contains only a slight amount of it, for example green tea, decaffeinated coffee (that's right, decaffeinated coffee also contains some) or low-caffeine drinks, like those with orange or lemon flavor
Step 5. Watch out for sleeping pills
If you regularly suffer from insomnia, you may have already started using them, but if you have never taken them before, the night before an exam is not the right time to experiment. Antihistamines are the active ingredient contained in most non-prescription sleeping pills. One of the undesirable effects caused by these substances is a prolonged feeling of drowsiness after waking up, a condition that is certainly not ideal in view of an examination.
Part 2 of 4: Managing Anxiety
Step 1. Don't let sleep become a concern
Sure, it would be best to take an exam feeling well rested, but most people are able to perform fairly well even after getting little sleep, as long as you don't have too many sleepless nights behind them. On top of that, feeling frustrated because you don't sleep can only make it even more difficult for you to fall asleep. The best thing you can do is understand that getting more sleep would help, but that there's no point in panicking if you can't.
Even if you can't sleep, don't go back to the books. It is important that the mind has time to rest, even if it is not sleeping. Try using one of the relaxation techniques described below; if you still can't sleep despite everything, you can read a book or do any other activity that you consider relaxing
Step 2. If you have any concerns, write them down in a journal
Putting nagging thoughts in writing is an effective way to get them out of the mind; writing them down elsewhere will be tantamount to giving her permission to stop thinking about them. This trick also works when you try to meditate. Keep a diary handy in which to record all the thoughts you can't get out of your head.
Step 3. Put your worries in a drawer
Napoleon was famous for being able to fall asleep almost instantly under any circumstances. His technique was very simple: he imagined taking all the thoughts that bothered him and storing them in a drawer that could be closed hermetically. Try it too. Lie on the bed, close your eyes and try to clear your mind. When a troublesome thought occurs, imagine opening a drawer and filing it inside. This technique should help you clear your mind of worries by allowing you to fall asleep.
Step 4. Think back to the day just ended
Often the thought of having things to do is what keeps people awake. Instead of mulling over what you haven't done yet, try to focus on everything you have already accomplished in order to calm your mind. Remain lying in bed, then try to relax while mentally reliving the events of the day; you can start from the beginning or retrace them in reverse, the choice is yours. Try not to synthesize and not to skip anything important. The secret is to try to remember as many details as possible.
- For example: I woke up, stretched in bed, got up, went to the bathroom, put toothpaste on my toothbrush, and so on.
- Either way, don't stress yourself out if you can't remember all the details. The purpose of the exercise is not to reconstruct the day exactly, but to put your thoughts in order to be able to relax.
Step 5. Help the mind calm down with visualization
It is a technique of very ancient origin, which dates back at least to the Greeks, in which mental images are used to stimulate sleep. When it's time to sleep, try to conjure up a pleasant and relaxing place in your mind, such as a tropical beach or a fern-embellished undergrowth. Alternatively, you can try one of the following, highly tested and effective mental exercises:
- Ball exercise. Visualize a tightly rolled ball of thread, representing all your worries and tensions. Now imagine it slowly unrolls on the floor. The portion of unwound thread increases more and more while the ball gradually becomes smaller and smaller. Focus your attention on your breath to keep it at a steady pace as you watch the ball unwind. Continue until the strand is fully stretched and relaxed, just like you.
- Exercise of the bell. Imagine yourself under a big bell that serves to protect you from the outside world and all the tasks you face. Focus on the material, color and shape of this protective barrier. Think that no worry is able to overcome it. When a troublesome thought crosses your mind, imagine it bouncing off the bell, unable to reach you.
- Exercise of the river. Imagine that you are a leaf floating on the waters of a placid river following the current. Let yourself be carried away and kept afloat by its warm waters. Listen to her soothing whisper. Feel how the waters caress you. Relax and let the current carry you to sleep.
Step 6. Try a natural remedy
There are several types of herbs that can help you relieve tension and fall asleep. You can use them to prepare a herbal tea or take them in the form of extracts, capsules or tinctures, ask for advice in herbal medicine.
- Valerian root. Valerian is known to be able to counteract anxiety and promote sleep. However, it may take a few weeks to fully enjoy its effects.
- Passionflower. Generally, it has a milder effect than valerian, but still has some relaxing and mildly sedative properties. Because it can interfere with some medications, including sleeping pills, it's important to check with your doctor before use.
Part 3 of 4: Using Relaxation Techniques
Step 1. Take a warm shower or bath
The heat of the water helps the body to relax; also, while you are in the shower or bath you have the opportunity to calm your thoughts before going to sleep.
Add a few drops of lavender oil to the bath water. It will help you relax
Step 2. Roll your eyes to help them relax
During the day, your eyes are constantly moving to examine the world around you and notice any activity. Spinning them helps to relax them, help them stay still and stimulate the production of melatonin: the hormone that regulates sleep. Move them as if you want to draw large circles in the air, repeating the movement four times first clockwise then counterclockwise. If necessary, you can continue until you feel them completely relaxed. Unlikely, this practice alone will allow you to fall asleep immediately, but it is still excellent to be combined with the other relaxation techniques described.
Step 3. Stimulate sleep-related pressure points
Acupressure is a manual therapeutic technique, which uses the same principles as acupuncture. By pressing specific points on the body with the thumb or another finger, it is possible to promote sleep. Try gently squeezing or massaging the following points until you feel relaxed and ready to fall asleep:
- Behind the ear. You will notice that there is a small depression above the jaw, just behind and below the ear, before the neck. Apply moderate pressure with your index and middle fingers; you can do this continuously for up to 20 minutes or until you are ready to sleep.
- On the feet. Place two toes perpendicular to the foot, where the big toe and index finger are attached to the sole. Just above the two toes, on the toe, is a pressure point that can help you fight insomnia. Use your fingertips to apply deep, firm pressure for about 4-5 seconds.
- On the legs. Place your fingers on the inside of the calf, horizontally, just above the ankle bone. Apply deep, firm pressure just behind the shin for about 4-5 seconds.
Step 4. Try using aromatherapy
Some essential oils can help you sleep. You can diffuse them in your bedroom with a diffuser or pour a few drops directly on the pillow case. In particular, lavender has excellent relaxing properties, its beneficial effects on sleep have also been scientifically proven thanks to some clinical studies. In addition to lavender, you can experiment with the use of numerous other essential oils, including:
- Chamomile oil, which can help you relieve anxiety.
- Sage oil, great for promoting relaxation and reducing stress.
- Neroli oil, too, can help you relieve anxiety and depression.
- Rose oil helps relieve anxiety and stress, contributing to a more positive mood.
Step 5. Slowly relax all the muscles
Lie on your back, then breathe at a slow, steady pace through your nose throughout the exercise. Start with the muscles of your feet - all you need to do is squeeze them before relaxing them. First, stretch your toes forward, then relax them. After a few moments, bend your foot back towards the knee, then relax it again. Continue upwards, gradually contracting and relaxing the muscles of the calves, thighs, buttocks, back, abdomen and chest. Once you get to your hands, squeeze them tightly into your fist, then relax them. Curve your fingers back and then relax them again. Flex and relax the muscles in your arms, neck, and jaw. When you have contracted and relaxed all the muscles in your body, you should be ready for sleep.
Step 6. Try to relax by breathing as in yoga
The controlled breathing technique is a very important component of yoga practice, and has been shown to help people relax by stimulating the parasympathetic nervous system, which controls the automatic systems that promote rest.
- Alternating nostril breathing. Lie in bed or sit cross-legged. Place the ring finger and thumb of the right hand respectively on the two sides of the nose, touching it without pressing it. Take a few deep breaths to prepare for the exercise, then close your right nostril and inhale deeply through the left one as you count to 4. At this point, close both nostrils with your fingers. Count to 4, then open your right nostril to let out the air slowly, again counting to 4. Repeat until you feel completely relaxed and ready to fall asleep.
- The breath of the victorious. Do this exercise lying on your back. The key factor is keeping your throat contracted as you breathe through your nose creating the sensation of breathing through a straw. Each breath should make a continuous dull sound, sometimes compared to a baby's snoring. Inhale as you count to 4, hold your breath for a count of 4, then exhale again for a count of 4. Focus on the relaxation that results, especially while holding your breath. On your next breath, count to 6 instead of 4 each time. Continue in increments of 2, until you reach your maximum capacity, then gradually return to the beginning (4-4-4) by subtracting 2 from each count. Eventually you should feel relaxed and ready to fall into a restful sleep.
- Humming breathing. Close your eyes and relax. Inhale deeply through your nose, then exhale through your mouth only slightly ajar as you make the "mmmmm" sound. The exhalation needs to happen at a slow pace to allow you to focus on the vibrations that develop in your chest. Repeat the exercise six times, then remain lying down and calm. If you are still feeling agitated, you can take another set of breaths.
Part 4 of 4: Getting Ready for the Exam
Step 1. Develop healthy nighttime habits
Especially students tend to have very chaotic sleep patterns. As a result, the night before an exam can be quite agitated. One of the best ways to fall asleep easily is to go to sleep and wake up at about the same time each day. Establishing and adhering to a healthy sleep routine well in advance of the exam date can really help you sleep well in the important moments.
Step 2. Avoid naps
Afternoon naps only confuse the body's circadian rhythms, making it even more difficult to fall asleep at night. Instead of indulging in the urge to sleep, try going for a walk or some exercise.
Step 3. Start studying early
Research has shown that condensing the entire study into one day session is very ineffective and leads to poor results. The brain needs time; moreover, during sleep he has the possibility to consolidate the acquired information. Find time to organize your schedule immediately after learning the next exam date. Scheduling 2 or 3 hours a day to devote to studying in the week before the exam is the most effective way to get you prepared.
Step 4. Study at your desk or library, not in bed
Your brain has to associate it with a single activity: sleeping. Getting into the habit of studying in bed means having a hard time falling asleep at the right time.
Step 5. Study at the right times
Try to concentrate most of your work between 6:00 and 8:00 in the morning, when your mind is more alert and less in need of stimulants, such as tobacco or caffeine, which may prevent you from being able to fall asleep. evening. Don't study early in the afternoon when your brain is slowest.
Step 6. Exercise
Since the mind tends to be a little sluggish after lunch, now is the perfect time for exercise or a long walk. Moving will help you feel more awake once you're back on the books; in addition, by straining your body, you will increase the chances of falling asleep in the evening.
By exposing yourself to sunlight in the late afternoon, you stimulate your body to release melatonin, a substance that can promote a good night's sleep
Step 7. Take the time to create an appropriate environment
Don't go straight from studying to sleep, the best thing to do is give yourself time to get ready for the night. During the 45 minutes leading up to bedtime, do not use your computer, mobile phone or television. Refresh your bedroom and dim all possible lights. If you live in a noisy area, try using a white noise player.
Step 8. Go to bed and get up early
Instead of staying up late to study, try to go to sleep and wake up earlier the next day. For example, instead of staying awake until midnight, go to sleep at 11pm and set your alarm at 7am. Your mind will be fresh and refreshed, allowing you to study more effectively.
