Exam Eve Insomnia: Strategies For Restful Sleep

Sleep is essential for performing well in exams. However, the pressure to get a good night's sleep before an exam can sometimes have the opposite effect, causing anxiety and stress that keep you awake. This can become a vicious cycle, where worrying about not sleeping makes it even harder to fall asleep. Luckily, there are several techniques you can try to help you relax and drift off.

Characteristics of "Can't Sleep Before an Exam"

Avoid caffeine and cigarettes after noon

If you're struggling to sleep the night before an exam, it's important to avoid caffeine and cigarettes after noon. Caffeine and nicotine are stimulants that can negatively impact your sleep.

Caffeine blocks adenosine, a sleep-inducing chemical, promoting alertness and vigilance. It can take 24 hours for your body to completely eliminate caffeine, and its effects can last between three to seven hours. Even if you think caffeine no longer affects your sleep, research shows that your sleep is impaired, and you would sleep better if you abstained. Try to avoid caffeine for at least eight hours before bedtime. If you must have caffeine, opt for low-caffeine beverages like green tea or decaf coffee.

Nicotine is also a stimulant that can make it harder to fall and stay asleep. It can reduce your overall sleep by more than 40 minutes. If you wake up in the middle of the night, consuming nicotine can make it more challenging to fall back asleep. It's best to avoid smoking at least two hours before bedtime and refrain from smoking if you wake up during the night.

By avoiding caffeine and cigarettes after noon, you can improve your chances of getting a good night's sleep and be well-rested for your exam.

Try deep breathing exercises

Sleep is crucial for doing well on exams, as it improves memory recall and concentration. If you're feeling anxious about an upcoming exam and are struggling to sleep, deep breathing exercises can help you relax and calm down. Here are some techniques to try:

4-7-8 Breathing Technique

This technique, also known as the "relaxing breath," is based on pranayama, an ancient yogic practice of breath regulation. To do this:

• Exhale completely through your mouth, making a whooshing sound.
• Inhale quietly through your nose to a count of four.
• Hold your breath for a count of seven.
• Exhale through your mouth, making a whooshing sound, for a count of eight.
• Repeat this cycle three more times for a total of four breath cycles.

Bhramari Pranayama Breathing

Bhramari Pranayama is a type of pranayama that involves producing a humming or buzzing sound while covering your eyes and ears. Here's how to do it:

• Sit in a comfortable position and place your thumbs over your ears.
• Place your index fingers above your eyebrows and use the other fingers to cover your eyes.
• Take a deep inhale, then exhale slowly through your nose while making a humming sound and focusing on the area between your eyebrows.
• Repeat this breathing exercise as needed for relaxation.

Diaphragmatic Breathing

Diaphragmatic breathing, or belly breathing, helps encourage slower and more relaxed breaths by engaging the diaphragm, a crucial breathing muscle. Here's how to do it:

• Sit or lie down comfortably with one hand on your chest and the other on your belly, just above your belly button.
• Take a deep breath through your nose, ensuring that the hand on your chest remains still while the one on your belly rises.
• As you exhale, let the hand on your belly slowly fall.
• Count each breath, focusing on your diaphragm's movement, and aim for 20 belly breaths before returning to normal breathing.

Alternate Nostril Breathing

This technique involves breathing through one nostril at a time to help control the pace and pattern of your breathing:

• Block your right nostril and slowly inhale through your left nostril for six seconds.
• Block your left nostril and hold your breath for six seconds.
• Unblock your right nostril and exhale through it for six seconds.
• Inhale through your right nostril for six seconds.
• Block your right nostril and hold your breath for six seconds.
• Unblock your left nostril and exhale through it for six seconds.
• Repeat this cycle several times.

Remember, it's always a good idea to close your eyes and focus on your breath when practicing these exercises. You can also combine them with other relaxation techniques, such as progressive muscle relaxation or meditation. With practice, these deep breathing exercises can help you manage stress and improve your sleep quality.

Avoid screens an hour before bed

Screens are a staple of our daily routines, from the moment we wake up to the moment we go to bed. However, if you're struggling to sleep the night before an exam, it's best to avoid screens an hour before bed. Here's why, along with some tips to help you do so:

The Impact of Screens on Sleep

Blue Light Exposure:

Screens like smartphones, TVs, laptops, and e-readers emit blue light, which interferes with sleep by suppressing melatonin production. Melatonin is a crucial hormone that regulates sleep. The more blue light exposure, the greater the disruption to your sleep-wake cycle, which can lead to insomnia.

Overstimulation:

When you scroll through social media or watch exciting videos, your brain is stimulated and engaged. This stimulation makes it challenging to relax and prepare for sleep, leading to a delayed sleep onset.

Time Distortion:

The enticing nature of screens can make it challenging to stop after a few minutes of use. Before you know it, you've spent an hour or more, pushing your bedtime later and accumulating sleep debt.

Tips to Avoid Screens an Hour Before Bed:

• Set a Technology Curfew: Discipline yourself to put down electronic devices at least 60 minutes before bedtime. This buffer gives your brain a chance to wind down and signals to your body that it's time to sleep.
• Create a Screen-Free Zone: Designate your bedroom as a screen-free area, including removing TVs and keeping your phone outside the bedroom. If you need sleep-centric content, use audio-only options like sleep stories or white noise.
• Use Blue Light Filters: If you must use screens close to bedtime, utilize blue light filters or external filters like blue-light filtering glasses to reduce blue light exposure.
• Dim the Lights: Avoid looking at screens in total darkness as the contrast can strain your eyes. Instead, dim the brightness of your devices and use soft lamplight to reduce eye strain.
• Stick to Audio Content: Opt for audio-based practices like listening to music, audiobooks, or guided meditations. These activities can help you relax without the visual stimulation of screens.
• Establish a Bedtime Routine: Develop a calming pre-sleep routine that doesn't involve screens. This could include reading a book, journaling, light stretching, or sipping herbal tea.

Exercise during the day

Exercise is a great way to improve your sleep quality and set yourself up for a good night's rest before an exam. However, it's important to know that the timing and intensity of your workout can impact your sleep differently.

Timing of Exercise

According to Charlene Gamaldo, M.D., and medical director of Johns Hopkins Center for Sleep, "some people may find that exercising close to bedtime seems to keep them up at night." This is because aerobic exercise releases endorphins, creating a level of brain activity that may make it challenging for some individuals to fall asleep. Therefore, it is recommended to exercise at least 1 to 2 hours before bedtime, giving your body enough time to wind down.

On the other hand, some people find that the time of day they exercise does not significantly affect their sleep. Dr. Gamaldo suggests, "Know your body and know yourself. Doctors definitely want you to exercise, but when you do it is not scripted."

Type and Intensity of Exercise

When it comes to the type of exercise, both aerobic and resistance exercises can improve your sleep quality.

Aerobic Exercise

Aerobic or "cardio" exercise promotes faster heart rates and breathing. It can improve your blood pressure and reduce the risk of heart disease. Examples of moderate-intensity aerobic activities include brisk walking, water aerobics, and semi-hilly bike rides. Vigorous-intensity activities include running, lap-swimming, intense bike rides, and sports like basketball or singles tennis.

Resistance Exercise

Resistance or strength training focuses on building muscle strength. Examples include exercises using resistance bands, push-ups, and sit-ups. The key to effective strength training is repetition, starting with a small number of sets and gradually increasing as you become more comfortable.

Yoga

Yoga is a specific type of resistance training that combines posture improvement, breathing exercises, and meditation. It has been shown to alleviate stress, aid weight loss, and reduce neck and lower back pain. Additionally, yoga has been found to improve sleep quality, especially for the elderly, women with sleep problems, and those with Type 2 diabetes.

Additional Tips

• Experiment with timing and intensity: Try exercising during the day, in the afternoon, or a few hours before bedtime to see which routine works best for you.
• Get better sleep to exercise more: Due to the bidirectional relationship between exercise and sleep, you may be less inclined to exercise after a poor night's rest. Prioritize quality sleep to help you stick to your workout regimen.
• No need to overdo it: Just 30 minutes of moderate daily exercise can improve your sleep quality and alleviate anxiety. Focus on committing to daily exercise for longer periods rather than intense daily workouts.

In conclusion, exercise can be a powerful tool to enhance your sleep, but it's important to listen to your body and find the right balance of timing and intensity that works for you.

Keep your room cool and dark

Keeping your room cool and dark is an important part of preparing for sleep before an exam. Here are some tips to help you get a good night's rest:

• Make your room as dark as possible. Even a small amount of light from devices or light blinds can disrupt your sleep. If you can't avoid light coming into your room, consider wearing an eye mask.
• Keep the temperature of your room cool. Research shows that a cool temperature of around 16-18°C is the optimum sleep environment. Anything over 24°C will cause a restless night.
• Avoid looking at any screens an hour before going to bed. The blue light from phones and other devices suppresses the creation of melatonin, the hormone that regulates your sleep cycle.
• If you wake up in the middle of the night, get up and walk around. This can help reset your body and tire it out so that you can fall back asleep more easily.
• If you can't fall asleep, try reading something. Reading can reduce the production of cortisol, the stress hormone, and it will help you focus on something other than worrying about falling asleep.

Remember, it's normal to feel anxious about exams, but losing sleep over it will only make it harder to concentrate and recall information during the exam. Try to relax and follow these tips to improve your sleep quality.

Frequently asked questions