Taking stress out of exams

Pre-exam stress is one of the biggest problems in students' lives. It makes you feel bad and stops you from thinking clearly. So here are some tips to help you lower the stress of exams.

The best way to deal with exam stress is to have a good study plan. Decide which subjects to study every day and how much time to spend on each one. And don't wait until the last minute to study everything.

When we don't understand something, we feel stressed. It's normal. But don't worry about it, do something about it! Ask your teacher for help. You may find it hard to believe but all teachers want their students to do well in exams.

Your body needs exercise for your brain to work better. So don't study all the time. It can just make you more stressed. Do some sport, go to the gym or just go for a walk but get up and move!

It's important for your brain to rest so try to get eight hours' sleep every night. Eat a healthy diet and avoid drinks with caffeine that can stop you from sleeping well.

Finally, if you have followed all this advice and you still feel stressed, then don't keep it a secret. Talk to someone, your mum or your dad, a friend or a teacher and tell them how you feel. We all need help sometimes.
 

Do you have difficulty falling asleep at night? If so, here is a piece of advice for you: Listen to some soft music.

Scientists have found that soft music can help to improve sleep quality and quantity. It works for people of all ages. Soft music can help us fall asleep faster, wake up less during the night and feel more rested in the morning. You may not notice the effects overnight, though. It could take as many as three weeks to see any improvements.

The reasons aren't clear yet. It may have something to do with the relaxing effect of a good song. Music can have real physical effects, too. Soft music can lower our heart rate and slow down our breathing.

Scientists say that for most people, music that has 70 beats per minute (bpm) works best. Classical, jazz and folk music are usually more effective than other musical styles. You may need to experiment(尝试) to make your own playlists. If you are not sure how many beats a song has in a minute, you can find out by entering its title into songbpm.com. And remember to get the volume right. Make sure that the final piece is one that slowly fades out(渐弱).

It is very important to get enough high-quality sleep. Before you go to bed tonight, play some soft music. Then, just prepare to be rocked off to dreamland!

A. This prepares us for sleep.

B. Familiar songs work well, too.

C. Scientists like different kinds of music.

D. Why can soft music help us sleep better?

E. If not, you may be woken up by the sudden silence.

F. And it works much better for people with sleeping problems.

5 ways to train your brain for better sleep

The days are longer, full of sunshine and bright with the promise of enjoying a more relaxing spring and summer with your loved ones. But if you want to enjoy your daytime, it's time to improve your sleep during the night-time. "Sleep problems endanger health and quality (质量) of life for up to 45% of the world's population," according to the World Sleep Society.

Sleep is one of the three keys to a healthier, longer life (the others are diet and exercise). . Here are the top five ways to improve your sleep and get some zz's:

Create a sleep nest

. Science tells us that we sleep better in cooler temperatures of about 60 to 67 degrees Fahrenheit (15℃ to 20℃).

Develop a routine

Set up a bedtime ritual by taking a warm bath or shower, reading a book or listening to soft music. You're teaching your mind to relax. And stick to it. Go to bed and get up at the same time each day, even on weekends or your days off. .

Cut the lights

Production of the sleep hormone melatonin (荷尔蒙褪黑激素) begins at dark. Research has found that the body will slow or stop it with light on, to get sway from any light, even the blue light from your charging smart phone.

Refuse the wine

Don't turn to wine to make you calm or help you sleep. . Your body needs to experience all three steps of sleep—light sleep, dream, and deep sleep—to fully repair itself.

Heavy and spicy foods may give you heartburn or other digestive problems, thus influencing your ability to get and stay asleep.

If you try these tips and can't seem to relax, or your sleep continues to worsen, be sure to reach out to your doctor or a mental health professional.