Does the stress of exams rob you of sleep? Yes, we know: anxiety and pressure can play tricks on you. But remember, a good rest is your best ally to overcome this very important evaluation.
In this article we will see how insomnia can sabotage your goals and we give you some keys to sleep better and face this new challenge with more energy. Read on about the causes of sleep problems during sleep and how to reduce them.
Preparing for exams is a demanding process that can generate a considerable level of stress, this being the main trigger of insomnia in many candidates.
The feeling of being constantly under the microscope, along with the pressure to obtain immediate results, can undermine our self-esteem and generate anxiety.
In addition to self-demand, other factors that contribute to the increase in sleep problems when exercising are the following:
It is important to recognize that these factors can interact with each other, which could amplify the impact of stress on our emotional well-being and significantly increase sleep problems when faced.
Consequences of insomnia in opponents
Are you about to face the opposition? It is important that we talk about something that may be affecting your performance and well-being during this crucial stage in your life: insomnia.
Sleep is vital to maintain a balance in our mental and emotional health, and when we cannot rest adequately, consequences may arise that directly affect your performance in the oppositions.
One of the main consequences of insomnia before exams is emotional disturbance. You may experience changes in your mood, feeling more irritable, anxious or even depressed. Insomnia can affect your ability to deal with adverse situations and make you more vulnerable to frustration, hindering your ability to find solutions.
In addition, sleep problems can affect your memory and attention, two fundamental aspects for studying and performance in competitive examinations. You may experience difficulty remembering important information, understanding long texts, or maintaining concentration for long periods of time.
Therefore, it is necessary that you pay attention to your quality of sleep and look for strategies to improve your rest before the exams. Remember that your emotional and cognitive well-being are fundamental pillars to successfully face this challenge.
How to improve sleep problems when opposing
If you are facing difficulties falling asleep while preparing for your exams, it is essential that you take care of your rest comprehensively. In the following lines we will tell you some strategies that could help you improve the quality of your sleep and your general well-being during this challenging process:
Sleep hygiene
Relaxation techniques
Prudent time to study
Take breaks and set limits! Do not require yourself to study constantly and without time control. Establish moments of rest and limit your study hours to avoid exhaustion.
Physical activity
Exercising regularly is always good, and there is no exception in competitive exams. Get regular physical activity, but avoid intense exercise close to bedtime.
No matter how much anxiety the exams generate in you, avoid heavy and stimulating meals before going to bed. Opt for light dinners and avoid consuming stimulants such as caffeine and spicy foods before going to bed.
Stress management
Time management techniques: Organize your tasks and establish priorities to reduce feelings of overwhelm.
Seek support from your close circle: Share your concerns with trusted friends or family.
Consult specialized professionals
If you feel that you require it, seek the help of experts who understand the opposition process and can provide you with specialized advice on emotional management and adequate rest. Remember that at Óptimo Nivel we are specialized in coaching for competitive exams and we can help you learn the best study and emotional management strategies during the process. We hope that these strategies will help you to improve your rest and face your oppositions with renewed energy.
