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How can I overcome insomnia and get a good night's sleep before a big exam to ensure I perform my best?

Insomnia affects 30% of the general population and is more common among students, with 60% of students reporting insomnia symptoms.

Studies have shown that sleep deprivation can impair attention, working memory, and cognitive processing speed, all crucial skills for academic performance.

The brain processes and consolidates memories during sleep, so getting a good night's sleep can help solidify learning and improve retention.

Lack of sleep can impair emotional regulation, leading to increased anxiety and stress levels, which can negatively impact exam performance.

The ideal sleep duration for adults is 7-9 hours, with most people requiring 8 hours of sleep for optimal cognitive functioning.

Sleeping less than 7 hours per night can impair cognitive performance, including attention, memory, and decision-making abilities.

Insomnia can be caused by various factors, including stress, anxiety, irregular sleep schedules, and consumption of caffeine, nicotine, and electronic screens before bedtime.

Establishing a consistent sleep schedule, including weekdays and weekends, can help regulate the body's internal clock and improve sleep quality.

Exposure to natural light during the day helps regulate the body's circadian rhythms, which can improve sleep quality and reduce insomnia symptoms.

Avoiding heavy, spicy, or rich meals close to bedtime can improve digestion and reduce discomfort during sleep.

The brain's ability to process and consolidate information is highest during slow-wave sleep, which typically occurs during the early stages of sleep.

Research suggests that getting a good night's sleep for at least a week leading up to an exam is more important than getting a good night's sleep the night before the exam.

Insomnia can lead to decreased reaction time, reduced problem-solving abilities, and increased risk of accidents and errors.

Chronic sleep deprivation can lead to long-term effects on brain structure and function, including reduced grey matter and decreased cognitive performance.

Cognitive behavioral therapy for insomnia (CBT-I) is a non-pharmacological treatment that has been shown to be effective in addressing chronic insomnia.

The American Academy of Sleep Medicine recommends that adults aim for 7-9 hours of sleep each night for optimal sleep quality and daytime functioning.

A healthy sleep environment, including a dark, quiet, and cool sleep space, can improve sleep quality and reduce insomnia symptoms.

Avoiding electronic screens, which emit blue light, at least an hour before bedtime can help reduce sleep disruptions and improve sleep quality.

Getting regular exercise, but not too close to bedtime, can help improve sleep quality and reduce insomnia symptoms by regulating the body's circadian rhythms.

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