print

How to sleep well before final exams

 

Relaxation techniques

 

Take a warm bath or shower

 

Warm water will help you relax, and the time spent in the shower will slow the pace of mental activity and allow the head to rest before bedtime.

Add a few drops of lavender oil into the water. Such a bath will help to relax.

 

Rotating your eyes

 

During the day, our eyes constantly make small movements to read information about the surrounding world and notice any movement around us. Rotating your eyes, you relax them, help them stay at rest. It also stimulates the production of melatonin, the hormone responsible for sleep. Rotate your eyes in wide circular motions on four circles in each direction or until the eyes relax. Since this exercise alone does not help you immediately fall asleep, it will be useful to combine it with other methods described below.

 

Massage the points responsible for the sleep

 

Acupressure (stimulation of the fingers with biologically active points on the body) can help to fall asleep. Try to easily push or massage the following points until you feel relaxed and ready for bed:

Point by ear. Over the jaw, slightly behind the ear is a hollow. Press gently on this area with your index and middle fingers for about 20 minutes. You can stop earlier if you are ready to fall asleep.

Point on the back of the feet. Place two fingers horizontally across the width of the foot where the large and following fingers join the foot. Directly above the fingers, towards the foot, is the active point, which improves the condition for insomnia. Press firmly on this point and hold your finger for 4-5 seconds.

Point on the legs. Place your fingers horizontally on the inner part of the shin directly above the supraclavicular bone. Press firmly on the point behind the tibia and hold your fingers for 4-5 seconds.

 

Try aromatherapy

 

Essential oils can help fall asleep if you add them to the aromatic spray or drop a few drops on the pillow. The most popular relaxing essential oil is lavender. Clinical studies have proven that lavender oil helps to fall asleep. Here are some essential oils that you can also try:

Camomile oil. This oil will help to cope with anxiety.
Oil of sage. This oil will help relax and reduce stress.
Neroli oil. This oil helps to cope with anxiety and depression.
Rose oil. This oil helps reduce stress and anxiety, and can also help lift your spirits.

 

Relax muscles one by one

 

Lie on your back, breathe slowly and slowly through your nose during exercise. Begin with your feet: tightly squeeze your fingers, and then relax. Then stretch your toe to the knee, relax the foot. In the same way, strain and relax the muscles of the ankles, calves, thighs, buttocks, back, abdomen and chest. Squeeze the hands into fists, relax, then bend the wrists to the wrists, relax. Strain and relax your hands, neck, jaw. When you relax all muscles, you will be ready to fall asleep.

 

Try breathing techniques from yoga for relaxation

 

Control of breathing is the key point of yoga. This technique helps to relax by stimulating the parasympathetic nervous system, which controls the internal processes that help us relax.

Alternating breathing through the nostrils. Sit cross-legged, or lie down on the bed. Place the ring finger and thumb of the right hand on the wings of the nose, not squeezing, but simply touching them. For preparation, take a few deep breaths, then hold the right nostril and breathe deeply left into 4 counts. When done, tighten both nostrils and stay in this position for another 4 tabs. Then release the right nostril and exhale through it 4 counts. Repeat the cycle until you feel relaxed and want to sleep.

Deep throat breathing. Do this exercise while lying on your back. The main thing here is to narrow your throat while breathing through your nose, as if you are breathing through a tube. The sound, issued in this case, should be similar to the snoring of a small child. Breathe into 4 counts, hold your breath for 4 more bills, exhale into 4 counts. Focus on relaxation, especially during a delay in breathing. The next breath (inhale-delay-exhale) do on 6 counts. Continue to add 2 counts for each subsequent breath, until you reach the maximum volume of your lungs when you inhale. Then start to reduce 2 counts with each breath, until you reach 4 counts. At this point, you should already feel that you are relaxed and ready to fall asleep.

Buzzing. Close your eyes and relax. Breathe deeply through the nose, exhale softly through the mouth, making a humming sound in exhalation. Focus on the vibration of your chest. Repeat 6 times, lie down. If you are still not relax, repeat the exercise.

 

How to effectively prepare for the exam?

 

Let a healthy sleep become a habit

 

Students, for the most part, sleep irregularly and don’t adhere to the regime. It can come out sideways just the night before the exam. The best way to be sure that you will fall asleep is to lie down and get up at about the same time every day. Having worked out the regime in advance, you will very much help yourself before the exam.

 

Do not sleep during the day

 

Daytime sleep disturbs the daily biorhythm of your body, and it becomes even more difficult for you to fall asleep at night. Instead, try walking or doing physical exercises.

 

Make a schedule so that you start learning earlier

 

Studies have shown that attempts to cover the entire volume of material in one day are ineffective, that is, the results in the exam will be worse. Your brain needs time and sleep to learn the information. Therefore, as soon as you learn the schedule of exams, take a little time to prepare a training schedule. Allocating 2-3 hours a day a week before the exam is the best way to prepare.

 

Learn at the desk or in the library, not in bed

 

The bed should only be associated with one thing – sleep. If you get into the habit of studying in bed, it will be more difficult for you to fall asleep there.

 

Teach at the right time

 

Try to teach in the period from 6 to 8 pm, when your mind is the most focused, and you least need stimulants like coffee or cigarettes, which are put to fall asleep later. Don’t teach at the beginning of the second half of the day, when the mind is more inhibited.

 

Do physical exercises

 

Since your mind is stalled at the beginning of the afternoon, this time is ideal to practice or stroll. This will help you concentrate better when you return to study, and when the body is tired, it will help yourself to sleep better at night.

Spend time on the street in the early evening, because sunlight stimulates your body to produce melatonin, which helps you later fall asleep.

 

Take time to create a suitable sleeping environment

 

Don’t go to bed immediately after you finish learning. Instead, take a little time to prepare the room and yourself. Don’t sit at the computer, don’t look at the phone or TV 45 minutes before bedtime. The room should be as dark as possible, and also cool. If you can not achieve complete silence, try listening to a soothing white noise.

 

Lie down and get up early

 

Instead of spending an hour more studying in the evening, try to go to the bed and get up early to continue learning. For example, instead of sitting out until midnight, go to the bed at 11 and get up at 7. Your brain will rest and you will remember more.

 

How to sleep well before final exams (Part 1)