How to improve sleep for students during exam season

The importance of sleep for health

According to the Ho Chi Minh City Center for Disease Control, sleep plays an important role in helping the body recover, balance biological rhythms and regenerate energy. Not only does it help reduce stress, good sleep also improves memory, strengthens the immune system and reduces the risk of chronic diseases.

If you lack sleep for a long time, your body will have endocrine disorders, reduce the ability to concentrate and remember, making learning less effective. In addition, not getting enough sleep also increases the risk of diseases such as obesity, diabetes, high blood pressure, cardiovascular disease and affects mental health.

Measures to improve sleep quality

To have a quality sleep, first of all, it is necessary to ensure the recommended sleep time. At each age, the need for sleep will be different. Preschool students (3 - 5 years old) need to sleep from 10 - 13 hours per day. Primary school students (6 - 12 years old) need 9 - 12 hours of sleep per day. For students from 13 - 18 years old, the required sleep time is 8 - 10 hours per day. If the minimum number of hours of sleep is not ensured, the body will easily fall into a state of fatigue, reducing the ability to concentrate and remember.

In addition to sleep duration, sleep quality is also extremely important. To sleep better and deeper, children can apply some measures such as practicing the habit of sleeping on time, going to bed and waking up at the same time every day, including weekends. The bedroom space needs to be kept quiet, comfortable, with a stable temperature, not too hot or too cold. Limit the use of electronic devices such as phones, computers, and televisions at least 30 minutes before going to bed, because the blue light from the screen can affect the production of melatonin - a hormone that helps regulate sleep.

In addition, you should only use the bed for sleeping, not reading or watching movies while lying in bed, because this can cause the brain to confuse the space between rest and work, causing difficulty sleeping.

The Ho Chi Minh City Center for Disease Control also points out some eating habits that can also affect sleep, such as: Avoid eating too much before bedtime, because the digestive system has to work harder, easily causing bloating and difficulty sleeping. Do not drink caffeinated beverages in the afternoon or evening such as coffee, tea, energy drinks, because they can stimulate the nerves, making you restless and having difficulty sleeping. Limit the use of alcohol, beer and absolutely do not smoke, because these stimulants can interrupt sleep and have a negative impact on health.

To balance between studying and resting, candidates should allocate study time reasonably, avoiding studying too much in the evening. Intersperse study sessions with rest time to give the brain a chance to recover. Maintaining regular physical activity also helps improve sleep. Gentle exercises such as walking, yoga or breathing exercises can help relax the body and make it easier to fall asleep at night.

Families also play an important role in helping children sleep better during exam season. Parents should not put too much pressure on their children's performance, but instead, care, encourage and remind them about reasonable rest time. A relaxed spirit, without too much stress, will help students sleep better, study more effectively and achieve good results in exams.

Minh Trang

Source: https://baophapluat.vn/cach-cai-thien-giac-ngu-cho-si-tu-trong-mua-thi-post545358.html