If you have an important test coming up for school or your job, you know how difficult it can be to sleep the night before. Thoughts, words, and equations keep running through your head and sleep just won't come. You don't want to be so tired the next day that it affects your test performance. What can you do to help promote rest before that big test?
Avoid Caffeine
Yes, it's tempting to pump yourself full of caffeine so you can study longer the day before the test but this can be self defeating as it can keep you from getting the rest you need. Keep in mind that even a cup of coffee consumed in the late morning or early afternoon can have an effect on nighttime sleep performance. It's best to avoid caffeine entirely twenty four hours before taking an important test.
Get a Good Night's Rest Two Nights Before the Test
Make sure you get a full night's sleep two nights before the test. If despite your best efforts you have problems falling asleep on the evening before the test it shouldn't significantly affect your performance on test day if you're well rested from the previous night. It's much easier to sleep two nights before the test when you're not anticipating having to wake up and be at the testing site on time.
Stop Studying Two Hours Before Bedtime
Don't allow yourself to study right up until bedtime. This will make it more difficult to sleep and two hours of study are unlikely to make a difference in your score. Use those two hours to do something relaxing like take a hot bath, listen to some soothing music, or talk to friends over the phone. (don't talk about the test). Also avoid studying for the test in bed.
Avoid Sleep Aids
As effective as they may be for putting you to sleep, they can make you groggy and disoriented the next day. Don't risk being fuzzy headed on the day of your test. Drink a glass of warm milk in lieu of a sleep aid on the evening before the test.
Don't Allow Yourself to Think About the Test Once you're in Bed
When you lie down to sleep the night before the test, don't allow your mind to ponder over the following day's events. Use guided imagery to imagine yourself on a peaceful beach with a cool breeze blowing in your hair or lying on a raft in a tranquil pool with the warm sun shining down on you. This will keep your thoughts form wondering to the test and will further relax you so sleep will come.
On the morning of the test, be sure to have a high protein breakfast before heading out the door. Congratulate yourself on preparing yourself well.
