Sleep is imperative in doing well in test, as it improves memory recall and ability to concentrate. It is also necessary to store memories, so if you pull an all-nighter, you likely won’t remember much of what you studied anyway. To maximise performance, you should try to get between six to eight hours of sleep before exam. But what if you can’t fall asleep? To ensure a restful night before your exam, make sure you study the right way and eat and drink the right things.
Eating, drinking for sleep: Have your last meal at least two hours before bedtime. A full stomach can keep you awake, especially if you’re also stressing about an exam. Avoid heavy, greasy, rich, or spicy food before you sleep, as these foods are harder for your body to digest and can make it more difficult to fall asleep. You could also wake up in the middle of the night with heartburn, which would put a damper on your rest plans.
Go for snacks: Eating a light snack before bed is fine. In fact, if you’re feeling hungry you should have a snack, as it could be hard for you to fall asleep with an empty stomach. Consume foods that are rich in chemicals that help you sleep. Other students may subsist on coca cola and chips during exam season, but you should know better. Eating the right foods can help you get a good night sleep.
Salad, almonds and walnuts: Lettuce contains lactucarium, which has calming and sedative properties. Also almonds and walnuts contain the amino acid tryptophan, which increases production of the sleep-regulating hormones serotonin and melatonin, helping you to sleep. For a really good sleep, try adding them to your salad.
Banana: Banana is high in potassium and magnesium, which help to relax muscles and promote sleep.
Whole-grain cereal: Whole grain cereal (or better yet, oatmeal) contains B6 (also found in fish like tuna and salmon), which helps produce melatonin. Combined with milk – another sleep aid – it is a great way to promote sleep.
Complex carbs: A bowl of brown rice or some whole-grain crackers can help you sleep. Just avoid simple carbs such as refined breads or pastas, sugary cereals, or fries.
Try a sleep-inducing drink: Eating right can help you sleep, but you won’t want to eat right before getting in bed, as a full stomach can make sleep difficult. You can, however, have a sleep-inducing drink as part of your pre-bed ritual.
Skim milk: Milk contains tryptophan and calcium, which triggers additional tryptophan production. Skim milk is better, as the fat in whole milk can stress the digestive system and make it harder to sleep.
