Research shows that getting a good night’s rest and sleep in one of the ways of preparing the mind for an upcoming exam. It is one of the essential things that complement the efforts of revising for exams. Adequate sleep plays a significant role in memory consolidation. As such, you are better able to absorb, filter, and store things you learn if you get enough shut-eye time. Moreover, sleep helps the body organs to recharge and be revitalized thus aiding in boosting their functions. For instance, enough rest helps to improve your mental focus thus reducing the probability of forgetting things or making mistakes.
Before we begin make sure that you have the most comfortable sleeping environment possible, don’t forget about your mattress, read forty winks mattress reviews and find a mattress that will help you get a great night sleep.
Below are sure fire tips that can help you enjoy better sleep and wake up feeling well-rested and refreshed:
• Avoid blue light
Blue light is mostly generated by the various digital screen that today’s generations seem to be glued to for hours on end. The phones, tablets, computer monitors, laptops emit this blue light that has been found to trigger the release of hormones (cortisol) that keep you awake. Therefore, switch off the digital screens and stay clear of them for at least half an hour before going to sleep. If you must use the devices, then consider introducing a blue light filter such as the Night Shift which works for Apple, F-lux for android, and Night Shade for kindle.
• Wind down
If you spent a better part of the day revising, hitting the books hard, you need to allow your brains enough time to wind down. The mind may not comprehend the moment that you lay in bed trying to switch off and go to sleep. It will be battling to stay awake. But you can help it along but establishing a cut point when your active daytime ends, and the quiet, restful night-time begins. For instance, you can do this by opting to listen to soothing tunes, take a relaxing bath, read a book, or any other activity that will help your mind shift down two or so gears in readiness for some shut-eye.
• Welcome and embrace your worries
The knowledge that you have tests that you need to take in the next couple of days can be unnerving. However, how to respond to such concerns influences the level of impact they will have. Avoid giving them too much of your attention and focus on accepting that they are a regular part of your preparation process of the exams. Stick to a positive outlook and allows you to note the worries that peg your thoughts and then helps you to let them go.
• Rest is necessary
If you sleep in cut short in the middle of the night, you may be tempted to go and revise. While such a thing may be with good intention, it will affect the day ahead causing you to feel tired. The brain becomes re-wired to wake up during that time of the night. You can remedy this by choosing not to leave the bed and just lay there resting will a clear mind; you may fall back into sleep. Moreover, it helps save you valuable energy that you need for the day’s activities.
• Wake yourself with light
Get up in the morning can be a struggle; if that is the case, then you can overcome it with natural light. Draw back the drapes to allow the sunlight to enter. It will alert your internal clock that you need to wake up and get ready for the day. It also blocks the release of melatonin hormone that promotes sleep.
Other than revising for the exams, you should engage in other activities that get your blood rushing. A 30-minute session of exercising can help reduce the amount of time you take when trying to fall asleep. It can also improve the depth of your slumber. Exercising helps with the release of endorphins which are necessary for dealing with stress and lifting your moods.
• Drink caffeine with caution
Stimulants keep your body awake, and that means that late night cup of coffee will only make it that harder to sleep when you jump into bed. While taking a cup or two of caffeinated beverages in the morning can help you feel alert and boost your brain function. But to know that it takes nearly 12 hours for the caffeine to leave your body system. As such, consider taking herbal alternatives if you need a slight ‘get-me-up’ in the middle of the day.