Exams are stressful for many students. Unfortunately, stress can affect school performance and disrupt sleep, eating, and even social relationships . To avoid these negative consequences, it is important to put in place stress management strategies before and during the exam period.
Eat healthy foods to nourish your body and mind
During exams, it's easy to fall into the junk food trap and feed your body sugary, fatty, and low-nutrition foods. However, this type of diet can upset your digestion , cause weight gain , and reduce your concentration. To avoid these inconveniences, try to regularly eat healthy foods rich in protein, fiber and vitamins. Healthy options include fresh salads, fresh fruits and vegetables, whole grains, nuts and legumes.
Avoid stimulants that disrupt your sleep
Sleep is essential for cognitive function and learning , so getting enough sleep during exam time is important. Unfortunately, stress can disrupt sleep, and stimulants like caffeine and nicotine can make the problem worse. Try to reduce your coffee and tea intake before bed, and avoid nicotine if possible. In addition, it is advisable to create a regular sleep routine by going to bed at the same time every night and avoiding screens (telephone, computer, etc.) that are running at least an hour before sleeping.
Engage in regular physical activity which lowers stress levels
When you're stressed about exams, it's tempting to spend all your free time studying, but that only adds to the stress and lessens the effectiveness of studying. If you want to manage your stress in a healthy and productive way, it's important to incorporate physical activity into your routine . Whether it's a short walk, a yoga session or a game of tennis, physical activity can reduce stress levels and increase physical endurance.
The use of certain dietary supplements can help with stress management and relaxation.
Melatonin, Ashwagandha, and Gaba are effective food supplements that will allow you to have restful sleep and total management of your stress.