The evening before an examination is an opportunity to positively influence performance for the next day
We have gathered some 5 top pre-exam tips for the evening before to support pupils in reaching their full potential and achieving their best results:
1. Stay Hydrated
Research has proven that staying hydrated significantly improves the ability to focus, as well as retaining and recalling more information. It is recommended to to drink approximatley 8 - 10 glasses (2 litres) of water each day. This is easier to achieve if pupils carry a water bottle, taking small and regular sips.
It is advised to steer clear of energy drinks or coffee the evening before an examination as the caffeine contained is known to increase nervousness and restlessness. This can, potentially interfere with the ability to sleep, resulting in a lack of concentration and tiredness during the examination. Opting for alternatives such as water or herbal tea can help to maintain a steadier and calmer state of mind which will, in turn, support better focus.
2. Eat Healthily
Consuming a nutritious and tasty meal on the evening before an examination will not only give an uplift in spirit but will also lay a solid foundation for the upcoming day. Select from the below food groups, known for their memory-enhancing properties:
Fatty Fish: Salmon, trout and sardines are a rich source of omega 3 fatty acids
Berries: particularly blueberries, have shown to improve memory and even delay short-term memory loss. Eat them as an evening snack or sprinkle onto breakfast cereal in the morning.
Green Vegetables: Vegetables such as kale, spinach, collards and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta carotene.
Walnuts: Nuts are an excellent source of protein and healthy fats. Walnuts in particular, are linked to improved memory.
3. Sufficient Sleep
It is important to plan enough time for sleep before an examination. To know what time to go to bed, calculate how many hours sleep are necessary to wake feeling refreshed, the wake-up time and add an extra half-hour; which is essential time to brush teeth, set the alarm clock and other bedtime tasks.
To improve sleep quality, steer clear of using a device or smartphone before bedtime, as the blue light emitted can disrupt sleep. Instead, unwind by reading a book.
4. Prepare for the Morning
To ensure a smooth morning on the day of the examination, be fully prepared the night before. Pack all necessary materials, such as stationery and books, and lay out clothes in advance. Be proactive and ready for the day ahead to avoid unnecessary stress in the morning.
5. Meditate
It can be a challenge for many people to relax before an examination. Mediation has proven to give positive results that are likely to benefit both the individual on the day and the mindset following an examination. Follow these steps:
- Take a moment to close your eyes
- Find a comfortable spot
- Focus solely on the positive outcomes awaiting after the exam.
- Reflect on past achievements
- Remind yourself that life offers more than just the challenges of tomorrow.
