What to Do the Night Before Exams

The night before an exam can be a stressful time, but with the right approach, you can turn it into an opportunity to set yourself up for success. Here’s a comprehensive guide on what to do the night before your exam to ensure you’re at your best when it counts.

Stick to Your Routine

You might think that the night before the exam you should behave somewhat differently than you normally do. This is totally not true. According to psychologists, following your own routines helps you perform better under any kind of conditions.

In other words, you are advised to do everything your own, already established way: eat your dinner at the same time as usual, watch a movie before sleep if you are used to it and go to bed not earlier or later than you go every day.

Remember that building a good routine helps you take good care of your emotional and physical state.

Get a Good Night’s Rest

You might want to use the last opportunity to get ready for your exam and stay awake cramming for it all night. However, this will hardly do any good for you. Studies have shown that our brain consolidates memory during sleep, especially in the Rapid Eye Movement phase. Therefore, do not underestimate a good rest.

The amount of sleep a person requires is 8-10 hours but, of course, it varies from individual to individual. You know your needs best so try to satisfy them as good as possible. Otherwise, if you sleep less than 8-10 hours, you might feel exhausted in the morning and unable to perform well.

Sometimes thoughts about tomorrow’s exam wouldn’t let you relax and fall asleep for quite some time. In order to avoid these torturing thoughts, put away all of your devices (phones, tablets, etc.). This is because most of them use blue light, which restrains the secretion of melatonin (the hormone which makes us sleepy).

Have a Balanced Meal

If you study hard, you should be sorry for your brain as it loses so much power. Therefore, it’s important to feed it. Dietologists claim that a balanced diet is something we should have in order to achieve academic success.

If you prefer processed stuff and fast food to healthy, nutritious, whole foods, then you are likely to put an additional burden on your brain. In this case, your brain can’t produce the necessary neurotransmitters, so it functions not as well as it would if you chose healthy eating.

In the lead-up to exams, eat more fresh foods and resist McDonald’s type of things, however mouthwatering they may look. Instead, go for skinless chicken or turkey, fish, fresh fruit, spinach, broccoli and other foods that are not only healthy but extremely tasty as well. This will help you remember more, have a longer attention span and eventually, will boost your energy and performance on the exam day.

Stay Hydrated

You might have noticed yourself that when you forget to drink enough water, you start experiencing a whole range of problems: headaches, sleep problems, forgetfulness, fatigue, etc.

“Mild dehydration can change your mood, energy level, and ability to think clearly. Keep a bottle of water nearby when studying, to ensure you are drinking enough.” – says Dr. Skeffington. You should be prepared to drink 8-10 glasses (around 2 liters) of water before and on the exam day.

If you are tempted to buy and drink energy drinks like Red Bull, just read about them for a bit before it’s not too late. They have an opposite effect from what you expect. They will not help you stay cool-headed and full of energy but, on the contrary, will make you feel even more stressed after rewarding you with the initial energy burst.

Light Exercise

Doing some cardio is always a good idea since not only it helps you to keep fit but also relieves stress and anxiety.

Exercising will result in blood, oxygen, and nutrients getting pumped to your brain and, eventually, improving your memory and problem-solving skills. If you are comfortable with going to the gym – feel free to do so. If not – you can simply go for a walk to the park or come up with any other way to make yourself move a little bit.

Organize Your Materials

Prepare all of the stationary items (calculator, pencils, pens, etc.) you will need for your exam the night before. This will ensure you don’t waste time looking for them in the morning when you should be focusing on staying calm and collected.

Get up in the morning a bit earlier so you have time for breakfast and can get to the exam destination with ample time. This extra preparation can help reduce stress and make you feel more in control.

Review Lightly

While it’s tempting to try and cram as much information as possible the night before, it’s usually more beneficial to review lightly. Go over your notes, focus on key concepts, and reinforce what you already know. Avoid trying to learn new material, as this can create unnecessary stress and confusion.

Relaxation Techniques

Engaging in relaxation techniques can help calm your nerves and improve your focus. Simple breathing exercises, meditation, or even a warm bath can help you relax and prepare mentally for the exam. Mindfulness practices can also help you stay present and reduce anxiety.

Avoid Digital Distractions

Put away all of your electronic devices at least an hour before bed. The blue light emitted from screens can interfere with your sleep cycle by suppressing the production of melatonin, the hormone that regulates sleep. Instead, engage in relaxing activities such as reading a book or listening to calming music.

Stay Positive

Maintaining a positive mindset is crucial the night before your exam. Remind yourself of your preparation and capabilities. Positive affirmations and visualization techniques can boost your confidence and reduce anxiety. Remember, a positive attitude can significantly impact your performance.

Visualization Techniques

Visualization is a powerful tool for success. Spend a few minutes imagining yourself in the exam room, confidently answering questions and completing your exam with ease. Visualizing a successful outcome can increase your confidence and help you perform better.

Connect with a Tutor

If there are any last-minute questions or topics you’re unsure about, consider connecting with a tutor. Virtual Help provides access to qualified tutors who can assist you in understanding complex topics and clarifying doubts. This can provide you with a confidence boost and ensure you’re fully prepared.

Plan Your Morning

Ensure your morning goes smoothly by planning it the night before. Lay out your clothes, pack your bag, and set your alarm to wake up with plenty of time to have a nutritious breakfast and get to the exam location without rushing. A well-planned morning can set a positive tone for the rest of the day.

Conclusion

The night before an exam is critical for setting yourself up for success. By sticking to your routine, getting enough rest, eating well, staying hydrated, exercising, organizing your materials, reviewing lightly, practicing relaxation techniques, avoiding digital distractions, maintaining a positive mindset, visualizing success, connecting with a tutor, and planning your morning, you can approach your exam with confidence and calm.

Remember, preparation isn’t just about studying hard; it’s also about taking care of your physical and mental well-being. Good luck!