Worried about not sleeping well and affecting the daytime exam, what should I do?

Editor’s Note: The night before the exam, I fell asleep for two or three hours at night because I was too nervous. The next day I was so sleepy that I almost fell asleep on the exam paper!

This kind of state examination, of course, does not perform well.

It’s a pity that I didn’t know that there was still [medicine] to cure insomnia before the exam. I missed it that year, I hope everyone will not miss it again.

Now, are you in a mood of some excitement, some doubt, some expectation and some fear? We are not only worried about the coming test, afraid of the disaster, but also expecting it to pass quickly so that we can start a new life. So many emotions and thoughts collide in our bodies, even if we cannot realize them ourselves, we will not be able to sleep.

It is really normal to start unable to sleep at such times.

Especially on the eve of the college entrance examination, even if you sleep well now, if you have ever had the experience of not being able to sleep when you encounter major events, the idea of worrying about [insomnia at that time] is completely worth understanding.

If the problem of not being able to sleep troubles you, Dr. Clove’s advice is: Don’t think about it, go to the psychiatric clinic of the 3A general hospital to hang a number and have a chat with the doctor.

The doctor’s advice

Perhaps the doctor will give you some professional advice on sleep (we will also talk about it later), teach you some relaxation exercises (this is better than on-site guidance), or prescribe some anti-anxiety and sleep-promoting drugs for you.

Will there be side effects when taking medicine?

You may worry: Is it not good to take medicine?

This problem requires a multiple choice question.

Lack of sleep will objectively affect people’s memory and attention, and taking medicine may also have side effects, affecting on-the-spot performance.

If you really need to take medicine, I believe the lack of sleep has brought about a great impact. If you are worried about the possible side effects of drugs, at this time, you can start taking sleep-promoting drugs at least three days before the exam to see if it will show significant side effects.

This kind of drug may produce dizziness, limb weakness, slow reaction, etc., which may affect the side effects of the examination level, but the side effects will not occur to everyone.

Therefore, it is suggested that if such drugs need to be taken, it is best to start taking them at least three days in advance before the exam.

Take it for a short time without worrying about addiction.

Some people must have heard that such drugs are not good and may cause drug addiction.

This is completely overrated. If you take the medicine according to the doctor’s instructions, you will no longer take it after the college entrance examination. It is impossible to have [addiction].

If you only take it for a short time during the college entrance examination, you don’t have to refuse drug treatment for fear of [addiction]. After all, the great pressure brought about by the college entrance examination is inevitable, and drugs can help us better cope with it. It is not an attempt [absolutely unacceptable].

Some Suggestions to Improve Sleep

Of course, what is more important than taking medicine is our self-adjustment. Apart from the need to accept the “insomnia is normal” mentioned at the beginning, there is no need to be impatient when you cannot sleep. You may be sleepy when you get up and look through books. The following suggestions are helpful to improve your sleep quality.

STEP 1 Maintain good sleep hygiene

    Don’t drink coffee after 3 pm. Avoid drinking a lot of water or other drinks before going to bed; 2 hours before falling asleep, no more strenuous exercise; No matter when you fall asleep, stick to getting up at the same time in the morning. When falling asleep, the bedroom should be as quiet as possible, shaded, clean and comfortable quilts and pillows. The bed is only used for sleeping. Do not read books, review or carry out other activities unrelated to sleep.

Step 2 Exercise moderately

Exercise is the best way to relieve stress. During exercise, the brain secretes an endorphin, a natural analgesic, which can make people happy and help relieve stress.

If you compare a person to a spring, insomnia and anxiety will keep the spring in a tight state all the time, while exercise will give him a relief and make the spring return to a contracted state.

Only when you have relaxation can you learn more efficiently and sleep be improved.

3. Other

Relax muscles: A hot bath and proper massage can achieve the effect of relaxing muscles.

Abdominal breathing: Exhale while contracting the stomach (abdomen), when inhaling, and vice versa. This breathing mode can reduce the frequency of breathing, help relieve anxiety and tension, and also help divert attention.

Psychological hint: Imagine yourself as light as a feather and let yourself relax. Or suggest that you will get up in 5 minutes, sometimes it will be easier to fall asleep.