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How to Boost Your Energy Before an Exam

Even with a full night’s sleep, it’s not uncommon to feel tired or sluggish during an exam. Here are a few tips to ensure that you’re feeling alert, focused, and energized for your big day:

1. Eat a Balanced Breakfast

What you eat in the morning has a significant impact on your energy levels. A balanced breakfast that combines complex carbohydrates, protein, and healthy fats can provide you with a steady energy release throughout your exam.

Tip:

• Opt for foods like whole-grain oats, eggs, yogurt, fruit, or avocado on whole-wheat toast.

• Avoid sugary cereals or pastries, as they can lead to an energy crash mid-exam.

2. Hydrate Well

Dehydration can make you feel sluggish and affect concentration. Start your day with a glass of water and continue to drink throughout the morning leading up to the exam. Avoid too much caffeine, as it can lead to a crash after the initial boost.

Tip:

• Drink at least one or two glasses of water as soon as you wake up.

• Carry a water bottle with you to sip on throughout the morning.

3. Eat a Light Snack Before the Exam

If you’re feeling a little tired just before the exam, try having a light, energizing snack about 30 minutes to an hour before the test. Choose something that provides a mix of protein and carbohydrates for sustained energy.

Tip:

• A banana with a handful of nuts, a granola bar, or a slice of whole-grain bread with peanut butter are excellent options.

• Avoid heavy or greasy foods that could make you feel sluggish.

4. Take Deep Breaths to Energize Your Mind

Before entering the exam room, take a few deep breaths. Deep breathing can help oxygenate your brain and body, giving you a quick burst of energy and clearing any mental fog.

Tip:

• Try a breathing technique like 4-7-8: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat a few times to boost energy and calm nerves.

5. Get Moving

A bit of light exercise can increase blood circulation and wake up your body. This doesn’t mean you need to do a full workout; even a brisk walk or a few minutes of stretching can be enough to refresh your body and mind before the exam.

Tip:

• Take a short walk or do some gentle stretches before heading into the exam room.

• If you're feeling drowsy, try standing up, stretching, or doing jumping jacks to get the blood flowing.

6. Avoid Heavy Caffeine Before the Exam

While a cup of coffee or tea might seem like a good idea to get that energy boost, too much caffeine can leave you feeling jittery and more tired later on. It can also make you feel anxious, which could affect your performance.

Tip:

• Limit your caffeine intake to one small cup before the exam. If you do drink coffee, stick to a light brew to avoid over-stimulation.

7. Ensure You’re Physically Comfortable During the Exam

Physical comfort can play a role in your alertness. Make sure you’re not too warm, cold, or uncomfortable during the exam, as it can distract you and make you feel more tired.

Tip:

• Dress in layers so you can adjust if the exam room temperature changes.

• Take a few moments to get settled at your desk and adjust your posture for comfort.

Bonus Tip: Manage Your Sleep Cycle in the Days Leading Up to the Exam

While you may be getting a full night’s sleep, the quality and timing of that sleep matter too. In the days leading up to the exam, try to keep a regular sleep schedule so your body and brain are properly rested and ready to perform at their best.

Tip:

• Aim for 7-9 hours of sleep per night in the days before your exam.

• Avoid pulling all-nighters before the exam, as they can negatively impact your focus and alertness.