The
college entrance examination is not only a competition of knowledge reserve but
also a long-term battle of physical and mental endurance. Authoritative data
show that about 70% of candidates will experience sleep disorders such as
difficulty falling asleep and much dreaming and easy waking during the exam.
Sufficient and high-quality sleep can not only help the brain consolidate
memory and regulate emotional state but also significantly guaranteebody
immunity.
In this sprint stage, how to break through the pressure dilemma and achieve efficient sleep? This article specially invites Doctor Yang Mingxing from the Sleep Management Center of Hainan Chengmei Hospital to bring scientific and practical sleep solutions for candidates and parents.
Physiological Mechanisms and Cognitive Misunderstandings of Sleep Disorders
Doctor Yang said that the brain goes through three stages during sleep: light sleep, deep sleep, and rapid eye movement sleep (REM). The deep sleep stage is responsible for repairing body functions, while REM sleep is closely related to memory consolidation. Under the pressure of the college entrance examination, the activity of the brain’s amygdala increases, secreting a large amount of cortisol, which interferes with the secretion of melatonin, leading to difficulty falling asleep. Many candidates have the misunderstanding of “forcing sleep”, which instead forms a vicious circle due to anxiety.
Doctor Yang reminds that the daily sleep amount of 6-8 hours for adults is not a fixed standard. Sleep efficiency is more important than duration. Instead of tossing and turning in bed, it is better to master scientific sleep methods.
Pre-Exam Sleep Adjustment Strategies
•Biological Clock Calibration Plan: Candidates should establish a regular schedule two weeks in advance, go to bed at 22:30-23:00 every day, and set a fixed time of getting up, 7:00-7:30. Regulate the circadian rhythm through light therapy, receive 30 minutes of natural light in the morning, and avoid blue light stimulation 2 hours before bedtime to let the body adapt to the schedule during theexam.
•Diet Regulation Plan: For dinner, you can intake complex carbohydrates (such as oats and sweet potatoes) with quality protein (fish and tofu). Two hours after the meal, eat an appropriate amount of melatonin precursor foods, such as bananas and millet porridge. At the same time, strictly avoid caffeine intake and do not eat 4 hours before the exam to avoid increasing the burden on the stomach and intestines and affecting sleep.
•Relaxation Training Combination: Carry out progressive muscle relaxation 1 hour before bedtime, combined with the 4-7-8 breathing method (inhale for 4 seconds- hold the breath for 7 seconds-exhale for 8 seconds), which can activate the parasympathetic nervous system, reduce heart rate and cortisol levels, help candidates relax physically and mentally, and make it easier to fall asleep.
Coping Strategies for Sleep emergencies
•Noon Nap Skills: A 20-minute “microsleep” is enough for the noon nap during the exam interval. When using the prone sleeping position, pay attention to cervical spine protection and avoid entering the deep sleep stage for more than 30 minutes, which may cause dizziness after getting up and affect the exam state in the afternoon.
•Nighttime Sleep Aids: If you have difficulty falling asleep, you can try mindfulness meditation or listen to α-wave sleep music (432Hz frequency). If necessary, use short-acting sleep aids (such as zopiclone) as directed by a doctor, but be sure to avoid dependence on drugs.
•Cognitive Behavior Adjustment: If you cannot fall asleep within 20 minutes of going to bed, get up immediately and carry out light activities. Return to bed when you feel sleepy to rebuild the conditioned reflex between the bed and sleep. Do not force yourself to lie in bed and wait in anxiety.
In addition to the candidates’ own efforts, the support of parents is also crucial. Doctor Yang reminds parents to avoid the psychological pressure caused by excessive care, keep the family environment quiet and comfortable, control the room temperature at 20-22℃, and the humidity at 50%-60%. Parents can prepare lavender aromatherapy or sleep aid spray to regulate nerves through olfactory stimulation, establish a family “decompression period” and carry out 15 minutes of relaxed interaction every night to help candidates release psychological pressure.
Sleep management during the college entrance examination is a combination of science and skills. Through systematic biological clock regulation, scientific sleep skills, and positive psychological construction, candidates can achieve efficient sleep.
Sleep Management Center
The Sleep Management Center of Hainan Chengmei Hospital relies on multi-disciplinary expert resources, advanced diagnostic equipment, and a professional sleep management system to create a “one-stop” sleep management service integrating sleep monitoring, evaluation and diagnosis, plan customization, and rehabilitation guidance.
Article | Huang Fei