Stress Relief And Sleep Management During Examinations


In this article you will find some useful,practical tips out of my experience to manage exam and enough sleep during exams for optimum performance.

It is absolutely wondering for me to complete my final M.B.B.S exams with a few hours of sleep for a period of 10 days in a row,with lot of stress around. I can say that i have ended with a better performance though not best and a lot of experiences that i can put it here for the use of readers.

These days whatsoever one's course may be,its full of stress especially around exams. This article of course, keeps in view the toughest of the course M.B.B.S which is indisputable in its vastness!

It becomes even worse when there is no enough interval between the exams.

Foremost of the things is that one should be enough prepared to crack at least the easiest question paper, three days before the exams commencement. It is enough for an well-oriented student to assume so,even if he/she feels he is not as concepts never fail and the confidence pays off!

PRE-EXAM PREPARATION

1)Keep good(reserve) health.

2)never think about the outcome.

3)procure all things in reserve week days before the exams like stationary,reference books,clothes, money,snacks to eat during night preparations.

4)Keep away from all the persons,places and activities that disturb you or that are no way connected to the exams.

5)avoid surfing net except for academic purposes and make your mobile silent.

SLEEP MANAGEMENT DURING EXAMS

Have a sound sleep of at least 5-6 hrs, the night before first exam as you will be well prepared for it. It acts as reserve for the coming exams. Don't think about the performance of the completed exam and assume you did well,with no comparisons with co-students. Let your mind be preoccupied with coming exam.Have a snap after the exam. Start preparation with the easiest and comprehensible chapters to generate interest. Manage atleast 4-5 hours of quality sleep all the nights before exams ensuring completion of the syllabus (atleast70%)and not leaving the easy and important topics.

some tips for good sleep.

1)Try to display natural attitude towards exams remembering that its no new for you in life.

2)Maintain good sleep hygiene.

3)Don't wait for the sleep to come, its natural that a tired mind feels sleepy after a while, so keep reading.

4)keep some yogurt with rice, warm milk e.t.c in reserve and consume before you want to sleep.

5)you can hear to some light, meditating music to hypnotize yourself.

6)The best way to manage sleeplessness when you fail to have enough sleep is to hydrate yourself enough and practice breath exercise described below.

Breath exercise or 'pranayama' can make wonders to you performance in exams. Described in a wide variety of contexts and formats to relieve stress and improve concentration,it mainly stresses on having a controlled,deep,quiet,smooth breathing with all attention focused on it. It becomes easy once you start practicing. one more technique is start inhaling through one nostril and exhale through the other followed by the inhalation through that nostril and exhalation through the other. 'Bellows' breathing is exhaling through the mouth with the tip of your tongue touching the junction of your tooth and gum. It helps a lot in relieving stress.

Maintaining enough hydration with glucose supplements keeps your brain enough perfused and avoids tiredness. Keep a water bottle(preferably with glucose added) by your side and sip it throughout preparation.

All these measures would definitely help you in the preparation. Last but not least is 'BE FOCUSED' all the way through your exams!


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