Test Anxiety and Insomnia

Is test anxiety keeping you up at night? Insomnia is a common symptom of test anxiety that can be particularly disturbing. Adequate rest is essential to studying and good test performance, and lack of sleep interferes with concentration and memory.

If test anxiety is getting in the way of a good night's rest, try these tips:

Establish a relaxing bedtime routine. If you have young children, then you know the importance of a bedtime routine - little ones often wind down better after a predictable sequence of relaxing events like a bath, reading a good story, and a nighttime prayer and/or snuggle time with their parents. While we don't often recognize it, as adults we can still benefit from a relaxing routine before bed. Try a warm shower, a bubble bath, a nice mug of herbal tea, a good book, or quiet conversation with your spouse.

Make the bedroom a study-free zone. While it's a good idea to review your study notes before bed, you should probably do so in the living room or office. Studying in bed will make it more difficult for your brain to switch into "sleep mode" once you turn out the lights.

Keep a notepad on your nightstand. Let's face it - we often remember a thousand things to do once our heads hit the pillow. When this happens, turn the light back on and write everything out on a notepad that you keep near the bed. Decide to confront that list in the morning, and then turn off the lights again.

Practice deep breathing. In our fast-paced Western culture, we've forgotten the value of deep, focused breathing. When you inhale deeply, your stomach should rise slightly. If your chest rises instead of your stomach, you need to breathe more deeply from your diaphragm. Inhale as you slowly count to five, and exhale for the same amount of time. As you exhale, imagine all the stress melting into the floor. Do this several times.

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