Reviews: what advice for sleeping well and avoiding insomnia?

To stay healthy, you need sleep well. During exam times, this is perhaps even more important. Because it is obviously when we sleep that our body regenerates itself, that it evacuates the stress also. Our brain then consolidates its learning and stores information received during the day in memory.

Thus, during the few weeks which precede an important examination, it is better to adopt good habits of sleep. Avoid stimulants after 4 p.m. They can indeed repel the feeling of fatigue. Or even lead to sleep disturbances. You can, however, drink infusions with calming properties, chamomile, basswood or at the Orange Blossomfor example.

In the evening, also avoid exposure to the blue lightthose of smartphones, tablets and others computers disturb the secretions of melatonin. They can thus delay your sleep and disrupt your natural cycle.

Do not change your habits

Because finally, the experts agree to say that the most important thing to drive out the stress-related insomnia, is to respect your natural rhythm. To listen to his body. And the day before the exam, more than ever, to stay true to your habits. Not to make this day a different day from the others.

In particular, if you have never takenanxiolytics or sleeping pills, above all, do not start the day before an exam. You risk a disappointment, because it is possible that you tolerate them badly and that your memory and your cognitive capacities are affected the next day. Some doctors recommend a dose of paracetamol which will lower your body temperature and actually help you fall asleep. You can also, more simply, refresh and ventilate your room before going to bed. Or take some homeopathic products. Their actual effect is probably nil. But, since pre-exam insomnia is entirely psychological, it can work if you believe it.

In the afternoon, you can also plan to do sports, a outdoor activity preferably, just to tire you out a little physically. For the evening meal, avoid fatty foods and prefer light foods that are easier to digest. At last, sophrology and meditation exercises can help you, in the evening, to evacuate an overflow of stress and chase away negative thoughts.

Stop revisions at least 1 hour before sleeping

The stress of an exam can lead you to revise and revise again, however it is preferable to stop all intense intellectual activity before going to bed. And even at least an hour before to sleep – it is about the quality of your sleep which plays, as we have said, on Memory.

To avoid disturbing the process of falling asleep, apply all the advice mentioned above and let yourself go in the arms of Morpheus… the exam should go well.