As exam season approaches, many students find themselves sacrificing their sleep for study time, but this can backfire. Did you know that a good night’s rest is just as important as your study sessions? Discover some essential tips to unlock how to get good sleep and boost your test performance.
Many students have a hard time getting good sleep before taking a test. In the article “Sleep tips for exam success,” it says that limiting your phone use before bed is a key factor to getting a good night’s rest. “Electronic devices emit noise and light; both will stop you sleeping” (University Of Surrey). Blue light affects the body’s internal clock, which is also known as circadian rhythm, and it delays the release of melatonin, the sleep hormone, throughout your body. Without enough melatonin, you may fall asleep, but your sleep will be unrefreshing.
Creating a cozy sleeping environment can help you get good sleep before taking a test, as well. In the article “How to Make a Sleep-Friendly Bedroom,” it says that lowering the temperature and reducing noise can help create a cozy environment for sleeping. “As you fall asleep, your body temperature naturally decreases to promote the sleep-inducing process. Keeping your bedroom cool facilitates this natural occurrence and makes it easier for you to fall asleep and stay asleep” (National Sleep Foundation). Minimizing bedroom noise promotes deeper sleep and reduces nighttime awakenings. Turn off all external sounds, including the television. A quiet environment is key for a peaceful night’s rest. By giving yourself a comfortable sleeping arrangement, you will get deeper, more relaxing sleep.
Therefore, doing relaxing exercises before bed can help you drift off to sleep quicker. In the article “Relaxation Exercises To Help Fall Asleep,” it says stress and anxiety are a big factor in sleeping issues. “When our body’s stress response is activated, it can be immensely challenging to fall and stay asleep” (Rob Newsom). By taking slow and deep breaths, it can help engage your body’s relaxation response. Taking deep breaths and gentle stretching can help prepare your body for a long and restful sleep. The practice and meditation can have a beneficial effect on falling asleep.
Additionally, avoid caffeine and big meals before a test, as it can interfere with getting a good night’s sleep. In the article “Is caffeine before an exam a good or bad idea,” it says high caffeine intake can disrupt memory function. “Excess caffeine can make people feel lightheaded, give them anxiety attacks and headaches and make them feel tremulous” (Tina Sendin).
In conclusion, getting good sleep before tests is crucial to boost your test performance. By taking charge of your sleep habits through simple steps like limiting phone use, making your bedroom cosy, relaxing before bed and avoiding caffeine, you can improve your sleep and boost your optimal performance. This will help you feel more confident and prepared on test day.