Big exam tomorrow, can’t sleep. What can I do?

Q:  Before big tests I have a history of not sleeping well.  Seems I get in just a few restless hours.  On test day it feels like I’m in a fog trying to work my way through.  Do others experience this?  What can I do to help myself?

A:  What you are experiencing is very common with insomniacs.  Your description — and expectation for trouble sleeping — are a great examples of what’s known as negative sleep thoughts.

These negative thoughts come in many forms and are a potent raw fuel for insomnia.  If it’s not an exam, it could be an important project deadline.  It could be an upcoming athletic competition, or starting a new job, a new semester at school, or a million other things to stress or worry about.

But take heart.  The evidence shows these worries about lack of sleep are way overblown.  After a restless night, the evidence shows we adjust and perform comparably to normal sleepers.  And this is true both cognitively and physically.  It just doesn’t feel that way.  The difference is in perception, not performance.

Sometimes knowing facts about the reality of human performance and sleep is helpful in letting go the negativity and worry, because that is what feeds insomnia.

So what can you do?  Lead a good healthy sleep supportive lifestyle for starters, including daily exercise and a sensible sleep-wake schedule.  Consider trying some stress management methods as well.  If you find yourself awakened in the night and worried, try some in-bed relaxation methods such as deep diaphragmatic breathing and progressive muscle relaxation to help yourself fall back asleep.

If your insomnia lasts longer than a month, see your doctor to either treat or rule out an underlying medical condition.  And consider using CBT sleep training methods as a permanent, drug-free solution.

Then just let go the worry.  Sleep is a process of letting go more than anything else.  And be confident the odds are you’ll perform just fine on the test.

Explore posts in the same categories: Insomnia, sleep, stress

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