Should I study in the morning or at night?
First understand whether you are an owl or a lark. IF you can get up early in the morning and feel fresh then you must sleep early and get up early and study. If on the other hand you can study later at night but cannot feel fresh when you get up early to study then you must sleep late after studying and get up later in the morning.
How to get good night sleep?
Try to keep a fixed time every night for sleeping as far as possible Avoid afternoon prolonged sleeping, a short nap may be helpful. One hour before bedtime avoid stimulating your sensory system by too much noise like loud music, too much TV, arguments or fights. Three hours before sleep time avoid taking any food or liquids, which contain caffeine, like aerated cold drinks, drinks containing chocolate.
To keep awake for studying learners drink lots of coffee. What is the harm?
Caffeine in small doses acts as a stimulant and keeps you awake, so a cup once a day may be OK. Excessive coffee drinking gives side effects like tremors, fast pulse rate, irritability and stomach pain. Coffee also causes addiction.
Why exercise during exam time?
Most learners/students will say they have no time for exercise during exam days. They are already stressed out with lack of time how can they waste time in exercise? The fact is that exercise is all the more necessary during exam time because not only is it a " stress buster" but also has many other health benefits needed to keep fit during exam.
What are the various forms of exercise?
Aerobic exercise running, jogging, swimming and specific aerobic exercises like strength training, lifting weights and working on machines. Resistance or strength training increase lean body mass which includes muscles, these in turn burn more energy daily as compared to fat mass, more muscles means more strength and Add helps to tone muscles and improve endurance. It reduces risk of osteoporosis so makes our bones very strong. Exercise increases co-ordination and reduces risk of injuries resulting from weak muscles.
How does exercise help?
Regular aerobic exercise (Swimming, bicycling, jogging ) improves the function of our cardiovascular system. This makes the circulation better, the lungs process oxygen more effectively so you have less exertion. Heart pumps blood with fewer heart beats (the athletes pulse is always slow) it stimulates the growth of capillaries that increase blood supply hence better oxygenations to muscles. All this makes your body more efficient and give your more endurance capacity giving you more stamina for working so that you can sit longer hours without discomfort. This will make you study harder and better.
How does exercise help you be better mentally?
Regular aerobic exercise releases some good chemicals in our body. These are called endorphins. These make you feel happy. They counter the effect of streets, depression and anxiety that all students suffer from during exam time. So after exercising you get a "Natural kick " which is longer lasting and safe unlike drugs or stimulants like caffeine. It also helps you in weight loss and that will make you feel good about your self.
Diet During exams:
Diet is very important during teenage years, improper diet will lead to poor growth and vitamin and mineral deficiencies.
What happens If you miss breakfast?
If you miss breakfast, by the time you have lunch nearly 10+12 hours have gone by after your last meal. This means your blood sugar level has gone and you have nothing to provide your body with energy. This low blood sugar or hypoglycaemia causes short term memory problems, difficulty in concentration problem solving.
DO NOT MISS LUNCH if you do so your blood sugar level will again dip down and you will have all symptoms of hypoglycaemia (low blood glucose or low blood sugar) and will not be able to perform after lunch hours. You will be also be very fatigued by the time you come home and will not be able to study in the evening.
DO NOT HAVE A VERY HEAVY DINNER, you will feel very heavy and sleepy and will not be able to study well.
Tomorrow's Topic: Stress releasing exercises
Tomorrow's Topic: Stress releasing exercises
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