Sleep over it: Here’s how to fight sleeplessness during exams

  • Anoop Misra, Hindustan Times, New Delhi
  • Updated: Apr 06, 2015 13:52 IST

Anxiety, mental insecurity, poor diets, poor physical health, excess caffeine or energy drinks, anxiolytic drugs; all could cause problems in sleep. The following will help you;

# Have a glass of milk, and a mixture of almonds and pistachios before going to bed; milk contains an amino acid called tryptophan, which helps the brain produce serotonin, a chemical that can help you relax.

# A minimum of 6-8 hours of uninterrupted sleep with 15-20 minutes of power nap during the day is required. To achieve this, your room needs to be dark, noise free, with comfortable temperature, and you should sleep on comfortable bed and mattress. Darkness releases a hormone melatonin in brain, which induces sleep and relaxes your muscles.

# Listening to some easy music before going to bed may help.

# Have small meals at regular intervals; make sure your meals are not heavy or greasy, avoid fried foods e.g. chips/ French fries/ samosa etc. instead eat at least two fruits per day as your snack in between meals.

# Avoid late dinners or late night snacking. There should be a minimum of 1-1.5 hours of gap between your dinner and sleep time.

# Mentally dealing with the day's unfinished business is also helpful. Write down all your worries before you go to bed. This may help to clear them from your mind and prevent them re-surfacing during your sleep or early morning hours.

# Avoid sedative drugs, caffeine (coffee, energy drinks, colas), cough syrups and untested supplements.

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