Choosing the right foods before an exam can significantly impact focus and performance. A light meal rich in complex carbohydrates, such as whole grain toast or oatmeal, can provide lasting energy without causing a sugar crash. Incorporating protein sources, such as yoghurt or eggs, can also enhance concentration and cognitive function. It is advisable to avoid heavy, greasy meals that may lead to fatigue or discomfort during the exam.
Creating a relaxing bedtime routine can significantly help in managing stress levels. Activities such as reading a book, practising mindfulness, or e
ngaging in gentle stretches can help signal the body that it is time to wind down. Limiting screen time before bed is also beneficial, as the blue light emitted by devices can interfere with the body’s natural sleep cycle. Establishing a consistent routine encourages a sense of calm and promotes better sleep quality.
Incorporating breathing exercises is another effective method for reducing stress before sleep. Deep breathing techniques, such as the 4-7-8 method, can help calm the mind and body. This technique involves inhaling through the nose for four seconds, holding the breath for seven seconds, and exhaling slowly through the mouth for eight seconds. Additionally, journaling thoughts and worries can facilitate emotional release, clearing the mind before sleep. These approaches work together to create a peaceful environment conducive to restful sleep.