ከትልቅ ፈተና በፊት ያለው ምሽት: እንቅልፍ, ምግብ, ማሸግ እና መረጋጋት¶

The evening before an important exam feels long. You may want to study until midnight, scroll your phone, or lie awake going over everything that could go wrong. A simple plan for the night before protects the one thing that does most for your performance tomorrow: a rested, fed and settled brain.

This guide gives students and parents a realistic timetable for the evening, advice on food, sleep and packing, and ways to settle nerves when your mind will not switch off. It also explains what to do if you cannot sleep, and when worry has become more than ordinary exam nerves and needs support from a counsellor, doctor or crisis line.

ይህንን አሁን ያድርጉ¶

1. Stop new studying about two to three hours before bed. Do a light review of notes you already know, such as a one page summary. New facts at this point rarely stick and often raise anxiety.
2. Pack your bag tonight. Put in your photo ID, exam entry or admission ticket, pens, pencils, approved calculator, a clear water bottle if allowed, and any permitted items. Lay out your clothes.
3. Eat a normal dinner and drink water. Choose familiar foods with some protein and slow release carbohydrates. Skip anything new, very spicy or very heavy.
4. Check the time, place and route. Write down the exam start time, the room, and how you will travel, with a backup plan in case of delay.
5. Switch off screens and wind down for 30 to 60 minutes. Dim the lights, take a warm shower, read something light or listen to calm music.
6. Go to bed at your usual time, or a little earlier. If you cannot sleep, rest anyway with slow breathing. Resting still helps.

If you feel panic, hopelessness or thoughts of hurting yourself, do not wait until morning. Call your local emergency number (911 in the United States and Canada, 112 across the European Union, 999 in the United Kingdom) or a crisis line. The የአደጋ ጊዜ ቁጥሮች ገጽ እውቂያዎችን በአገር ይዘረዝራል።

Why the night before matters¶

Sleep is when your brain files the information you have studied into long term memory. It also restores attention, mood and the ability to solve problems. Studies of students repeatedly show that cutting sleep to study more tends to lower exam performance rather than raise it.

Staying up all night also affects how you feel. When you are short of sleep, your emotional reactions are stronger, small worries seem bigger, and your concentration and memory fade. That is exactly the state in which test anxiety grows. Treating the night before as a chance to recharge is not laziness. It is a smart part of preparation.

How much sleep do you need¶

Sleep medicine bodies such as the American Academy of Sleep Medicine and national health services give broad ranges:

የታዳጊዎች የሰውነት ሰአታት በኋላ በተፈጥሮ ይቀየራሉ፣ስለዚህ ቀደም ብለው መተኛት ከባድ ስሜት ሊሰማ ይችላል። ያ የተለመደ ነው፣ እና በአንድ ጊዜ ለማጥፋት ከመጠበቅ ይልቅ ቀድመው ማሽቆልቆልን ለመጀመር ምክንያት ነው። በጣም ቀደም ያለ ጅምር ካላችሁ፣ ከ15 እስከ 30 ደቂቃ ባለው እርምጃ ውስጥ፣ በፊት ባሉት ሁለት ወይም ሶስት ምሽቶች ትንሽ ቀደም ብለው ለመተኛት ይሞክሩ።

አንድ መጥፎ ምሽት ሊተርፍ ይችላል¶

ብዙ ተማሪዎች አንድ ደካማ የእንቅልፍ ምሽት ፈተናቸውን ያበላሻል ብለው ይጨነቃሉ። ጥናቶች እንደሚያሳዩት አንድ ምሽት የተቀነሰ እንቅልፍ ከሳምንታት ባነሰ ጊዜ ውስጥ ደካማ እንቅልፍ ይጎዳዎታል እና ያለመተኛት ጭንቀት ብዙ ጊዜ ከጎደለው ሰአታት የበለጠ ጉዳት ያስከትላል። መጥፎ እንቅልፍ ከወሰዱ, የተቀረው እቅድ አሁንም ይሰራል. በአልጋ ላይ በፀጥታ ማረፍ, በንቃትም ቢሆን, አሁንም ሰውነትን ይረዳል.

የምሽቱ የጊዜ ሰሌዳ¶

ይህንን እንደ ተለዋዋጭ መመሪያ ይጠቀሙ። በጠዋት ወይም ከሰዓት በኋላ ለፈተና ያስተካክሉት.

ፈተናዎ ከሰዓት በኋላ ከሆነ, አንድ አይነት ቅርፅ መያዝ ይችላሉ, ነገር ግን ሁሉንም ነገር በኋላ መቀየር እና ለረጅም ጊዜ ከመተኛት መቆጠብ ይችላሉ, ምክንያቱም ትልቅ የንቃተ-ጉባዔ ለውጥ ሊያሳጣዎት ይችላል.

ምን ማጥናት እና ምን መተው እንዳለበት¶

የቀደመው ምሽት ለመጠቅለል እንጂ ከባዶ ለመማር አይደለም።

የመጨረሻው የጥናት ክፍለ ጊዜ ጥሩ አጠቃቀሞች¶

• በአንድ ገጽ ማጠቃለያ፣ የቀመር ሉህ ወይም አስቀድመው ያደረጓቸውን ቁልፍ ቃላት ዝርዝር ያንብቡ።
• በግማሽ በሚያውቋቸው ነገሮች ፍላሽ ካርዶች እራስዎን በአጭሩ ይሞክሩ።
• በተለመዱ ስህተቶችዎ ላይ በማተኮር አስቀድመው ምልክት ያደረጉበትን ያለፈ ወረቀት ይመልከቱ።
• ለማሞቅ ሁለት ወይም ሶስት ጥያቄዎችን ተለማመዱ፣ ዘና ባለ መንገድ።
• እንደ "ሁሉንም የሚሰሩትን አሳይ" ወይም "ጥያቄውን ሁለት ጊዜ አንብብ" ያሉ ለፈተና አጭር የማስታወሻዎች ዝርዝር ይጻፉ።

መወገድ ያለባቸው ነገሮች¶

• እርስዎ በጭራሽ ያልሸፈኑት አዲስ ርዕስ በመጀመር ላይ።
• ከፍተኛ መጠን ያለው ጽሑፍን ለማስታወስ በመሞከር ላይ።
• ፍርሃትን በሚጨምር መንገድ ማስታወሻዎችን ከጓደኞች ጋር ማወዳደር።
• በመስመር ላይ ስለፈተና ችግር አስደናቂ ታሪኮችን ማንበብ።
• አልጋን ከጭንቀት ጋር ለማገናኘት አእምሮዎን የሚያሰለጥን በአልጋ ላይ ማጥናት።

በጊዜ አጭር ከሆኑ እና የመጨረሻው ቀን ወይም ሁለት እቅድ ከፈለጉ መመሪያው በርቷል ጊዜ አጭር ሲሆን ደህንነቱ በተጠበቀ ሁኔታ መጨናነቅ ተጨባጭ መርሃ ግብር ይሰጣል. ያልሸፈኑት ወይም ያልሸፈኑት ነገር ዛሬ ማታ በእርጋታ ማቆም እና በሚያውቁት ነገር መታመን ነው።

ግልጽ የሆነ የማቆሚያ ጊዜ በማዘጋጀት ላይ¶

የማቆሚያ ጊዜ ይምረጡ እና ይፃፉ። ሲደርስ፣ የበለጠ መስራት እንደሚችሉ ቢሰማዎትም መጽሃፎቹን ይዝጉ። ፍጹም የሆነ ዝግጅት የለም, እና "በቂ አይደለም" የሚለው ስሜት ሙሉ በሙሉ አይጠፋም. በጊዜ ማቆም ችሎታ ነው, እና እንቅልፍን ይከላከላል.

ምግብ እና መጠጥ¶

ዛሬ ማታ እና ነገ ጠዋት የምትበሉት ነገር ጉልበትዎን እና ትኩረትዎን ይቀርፃል።

እራት¶

• የተለመዱ ምግቦችን ይምረጡ. ይህ ምሽት አዲስ ምግብ ቤት ወይም ቅመም የተሞላ ምግብ ለመሞከር አይደለም.
• Include protein, such as eggs, fish, chicken, beans, lentils, tofu or yoghurt.
• Add slow release carbohydrates, such as rice, pasta, potatoes, oats or wholegrain bread.
• Add vegetables or fruit.
• Eat at a regular time, ideally two to three hours before bed, so you are not sleeping on a full stomach.

Drink¶

• Drink water through the day. Mild dehydration can cause headaches and tiredness.
• Keep caffeine low, especially in the afternoon and evening. Caffeine stays in the body for many hours and can delay sleep and increase jitteriness.
• Avoid energy drinks. They often contain high amounts of caffeine and sugar, and health bodies advise against them for children and teenagers.
• Avoid alcohol. It disrupts sleep quality, and it is not appropriate for students under legal age.

በፈተና ቀን ቁርስ¶

የመረበሽ ስሜት ቢሰማዎትም የሆነ ነገር ይበሉ። ጥሩ አማራጮች ገንፎ ወይም አጃ, እንቁላል, ጥብስ, ፍራፍሬ, እርጎ ወይም ሙዝ ናቸው. በጣም ከባድ ምግብን ያስወግዱ እና የስኳር መጋገሪያዎችን ብቻ ያስወግዱ ፣ ይህም የኃይል አደጋን ያስከትላል። በእውነት ምግብ መጋፈጥ ካልቻላችሁ ትንሽ መክሰስ እና መጠጥ ውሰድ እና የምትችለውን ብላ።

ወረቀቱ ካለቀ በኋላ አድሬናሊን እና ረሃብ አብረው ስለሚመጡ ከፈተና በኋላ መክሰስ ይውሰዱ።

እንቅልፍ: የተረጋጋ ምሽት መገንባት¶

በቀስታ ወደ ታች ንፋስ¶

ለመጨረሻው ሰዓት ዝቅተኛ ብርሃን እና ዝቅተኛ ማነቃቂያ ዓላማ ያድርጉ።

• መብራቶቹን አደብዝዝ።
• ስልክዎን ያስቀምጡት ወይም ወደ ጸጥታ ሁነታ ይቀይሩት። ብርሃን እና የስክሪኖች ማሳወቂያዎች እንቅልፍን ሊያዘገዩ ይችላሉ።
• ሞቃት ገላዎን መታጠብ ወይም ገላዎን መታጠብ, ይህም ሰውነት እንዲቀዘቅዝ እና በኋላ እንዲዝናና ይረዳል.
• አጭር ዝርጋታ ያድርጉ.
• ቀላል የሆነ ነገር ያንብቡ ወይም ጸጥ ያለ ሙዚቃን፣ ፖድካስት ወይም ኦዲዮ መጽሐፍን ያዳምጡ።
• ክፍልዎን ቀዝቃዛ፣ ጨለማ እና ጸጥ ያድርጉት።

ጭንቀትህን ጻፍ¶

አእምሮዎ እየሮጠ ከሆነ ከአልጋዎ አጠገብ ማስታወሻ ደብተር ያስቀምጡ። የሚያስጨንቁትን ማንኛውንም ነገር ይጻፉ እና ነገ መርሳት የማይፈልጉትን ይጨምሩ። በወረቀት ላይ ማውጣቱ ለአእምሮዎ በአንድ ጀንበር መያዝ እንደሌለበት ይነግራል። ፈተናውን ስትጀምር መጀመሪያ የምታደርጋቸውን ሁለት ወይም ሶስት ነገሮች ቀላል ዝርዝር መፃፍ ትችላለህ።

Body based calming¶

ከእነዚህ ውስጥ አንዱን ወይም ከዚያ በላይ በአልጋ ላይ ይሞክሩ።

• ** ዘገምተኛ መተንፈስ።** በአፍንጫዎ ለአራት እና ለስድስት እስከ ስምንት ውጣ። ለብዙ ደቂቃዎች መድገም.
• Progressive muscle relaxation. Starting at your toes, tense each muscle group for five seconds, then relax. Work up to your face.
• የሰውነት ቅኝት ትኩረትዎን ከጣቶችዎ ወደ ጭንቅላትዎ ቀስ ብለው ያንቀሳቅሱ፣ እያንዳንዱን አካባቢ በማስተዋል እና በማለስለስ።
• A safe place image. Picture somewhere calm in detail, such as a beach or a room, and focus on what you see, hear and feel there.

If you cannot sleep¶

Lying awake for an hour does not mean disaster. Many students sleep less well before exams, and the body still gets some rest. Try these steps.

1. Do not look at the clock repeatedly. Turn it away.
2. If you have been awake for around 20 to 30 minutes and feel frustrated, get up and sit in dim light. Do something quiet, such as reading a printed book or stretching.
3. Return to bed when you feel sleepy.
4. እረፍት ሳትተኛም ቢሆን ጠቃሚ እንደሆነ እና ከዚህ በፊት በደካማ ምሽት ጥሩ ስራ እንደሰራህ አስታውስ።
5. ከዚህ ቀደም ያልተጠቀሟቸውን የመኝታ ታብሌቶች ወይም ተጨማሪ መድሃኒቶችን ከመውሰድ ይቆጠቡ። ይህ መመሪያ ምንም አይነት የመድሃኒት ምክር ስለሌለው ስለሚወስዱት ማንኛውም ነገር ከዶክተር ወይም ከፋርማሲስት ጋር ያረጋግጡ።

ሰውነት ከሚሰማው በላይ ጠንካራ ነው. ብዙ ተማሪዎች በትንሽ እንቅልፍ ጥሩ ይሰራሉ፣ ምንም እንኳን በእሱ ላይ መተማመን ጥሩ እቅድ ባይሆንም።

ማሸግ እና ማዘጋጀት¶

ከምሽቱ በፊት ማሸግ የጠዋት ጭንቀት ዋነኛ ምንጭን ያስወግዳል.

የፈተና ቦርሳ ማረጋገጫ ዝርዝር¶

• Photo ID that meets your exam's rules, such as a passport, driver's licence or school or national ID card.
• Admission ticket, candidate number, or confirmation email, printed if needed.
• በሚፈለገው ቀለም ሁለት ወይም ሶስት እስክሪብቶች, እና እርሳሶች, አስፈላጊ ከሆነ ሹል እና ማጥፊያ.
• Ruler, protractor, compass or other equipment allowed for your subject.
• Approved calculator, with fresh batteries, set to the correct mode and cleared if rules require.
• A watch that is allowed by your exam board. Many exams ban smart watches.
• A clear bottle of water if permitted.
• A snack for before or after.
• Tissues, and any permitted personal items such as glasses or a hearing device.
• ማንኛውም የጸደቁ የድጋፍ ሰነዶች ወይም የዝግጅት ደብዳቤዎች መድረስ።
• A jacket or layers, since exam halls can be cold or warm.
• Money or a travel card for your journey.

Check your exam board's rules about what is banned. Mobile phones, smart watches, notes, and some pencil cases are often not allowed in the exam room. Leave banned items at home or follow the instructions for storing them. Breaking these rules, even by accident, can lead to disqualification. The guide on የፈተና ቀን ሎጂስቲክስ እና ድንገተኛ አደጋዎች explains what to do if you lose your ID or a device fails.

Online and computer exams¶

If your exam is taken on a computer, also check:

• Your device is charged, plugged in and updated.
• Your internet connection is stable, and you have a backup, such as a phone hotspot if rules allow.
• The exam software is installed and tested.
• Your room meets the rules: clear desk, good lighting, quiet, a closed door.
• You know how to contact technical support and the proctor.
• You have your photo ID ready to show.

See the guide on የመስመር ላይ ፕሮክተር ፈተና ብልሽቶች for what to do if something fails during the exam.

Plan the morning¶

• Set two alarms, one on your phone and one on another device.
• Work out your travel time and add 30 minutes of buffer.
• Check public transport timetables and weather.
• Arrange a lift or a backup if possible.
• Have breakfast ready.
• Lay out your clothes. Choose comfortable layers you have worn before.

Settling your mind¶

Even with a perfect plan, nerves can be loud. A few tools can help you settle.

Put the exam in perspective¶

An exam is one measure on one day. Most exams can be retaken, appealed or replaced by another route. Tell yourself: "I have done what I can. Tomorrow I will do my best, and there are options whatever happens." Thinking this way lowers pressure without lowering effort.

Challenge catastrophic thoughts¶

Common thoughts at night include "I will fail everything" and "I have wasted all my time." Ask yourself: Is that a fact or a fear? What would I tell a friend in my place? What is the most likely outcome? Replace extreme thoughts with balanced ones, such as "I may not know everything, but I know a good amount, and I will answer what I can."

Talk to someone¶

Share your worries with a parent, sibling or friend, but avoid group chats that spiral into panic. A short, supportive chat before bed can lighten the load. Ask others not to quiz you or discuss what could go wrong.

Get gentle movement¶

A walk, some stretching or a short dance to your favourite song can use up stress hormones. Avoid hard exercise in the last two hours before bed, since it can raise body temperature and make sleep harder.

Try a calming routine¶

A repeated routine tells your body it is time to rest. For example: tidy bag, shower, stretch, tea without caffeine, notepad worry list, slow breathing in bed. Doing the same steps every night in exam season can make sleep more reliable.

A decision path for the evening¶

flowchart TD
    A["Evening before the exam"] --> B["Light review of a one page summary"]
    B --> C["Dinner, water, pack bag, lay out clothes"]
    C --> D["Stop studying 2 to 3 hours before bed"]
    D --> E["Screens off, wind down for 30 to 60 minutes"]
    E --> F{"Are you able to fall asleep within 30 minutes?"}
    F -->|"አዎ"| G["Sleep and wake at planned time"]
    F -->|"አይ"| H["Get up briefly, do a quiet activity in dim light"]
    H --> I["Slow breathing and write down worries"]
    I --> J{"Do you feel safe and manageable?"}
    J -->|"አዎ"| G
    J -->|"No, severe panic or thoughts of self harm"| K["Wake a parent, call a crisis line or emergency number"]

Comparing common last night choices¶

ጠቃሚ ምክሮች ለወላጆች¶

The night before can be tense for the whole household. Your steadiness matters.

• Keep the evening calm, with a normal meal and routine.
• Avoid last minute quizzing or lectures about the importance of the exam.
• Offer practical help such as packing, checking the route, or setting a second alarm.
• Say something short and warm: "I am proud of how hard you have worked."
• Keep screens and loud noise low in the last hour.
• Agree on the morning plan, including breakfast and transport.
• Do not stay up to monitor your child. They need to feel trusted.
• Be available if they need to talk, and listen without fixing.

For more detail on supporting a child through stress, see the guide on ወላጆች በፈተና ጭንቀት ውስጥ ልጅን እንዴት መርዳት እንደሚችሉ.

Morning of the exam¶

A short routine helps you start well.

1. Wake with your alarm and have a glass of water.
2. Eat a steady breakfast.
3. Wash, dress in your layers and check your bag against the list.
4. Spend a few minutes with slow breathing.
5. Leave with a buffer in case of delay.
6. Arrive about 15 to 20 minutes early.
7. Use the toilet before entering.
8. Avoid last minute post-mortems with classmates.

Once in the room, remember your plan: read the whole paper, start with an easy question, and mark hard ones to return to. If nerves spike, the guide on በፈተና ቀን ጭንቀትን ይፈትሹ has techniques that work at a desk, and if you feel a full panic attack, see በፈተና ወቅት የሽብር ጥቃት.

When worry is more than nerves¶

Feeling anxious before a big exam is normal. But sometimes the worry is bigger and needs support. Reach out to a school counsellor, doctor or trusted adult if:

• You have not slept properly for several nights in a row.
• You feel constant dread, a racing heart or panic.
• You cannot eat, or you are making yourself sick.
• You are drinking large amounts of caffeine or using substances to cope.
• You feel hopeless, or you say things like "there is no point."
• You are thinking of avoiding the exam entirely because of fear.

Remember that you are not the only one. Counsellors see students in this state before exams all the time, and help is available even the evening before.

If the exam is tomorrow and you are not ready¶

Sometimes you reach the night before and feel behind. That is a hard feeling, but you still have choices.

• Accept that you cannot learn everything, and decide to do your best with what you know.
• Spend the last study session on the topics most likely to appear and that you partly know.
• Practise exam technique: reading the question, planning, and showing working.
• Sleep. A rested brain recalls much more than a tired one.
• If you are genuinely unable to sit the exam because of illness or a serious personal event, contact your school or exam board as soon as possible. The guide on የፈተና ቀን ሎጂስቲክስ እና ድንገተኛ አደጋዎች ልዩ ትኩረት እና መዘግየትን ይሸፍናል.

Whatever happens, there will be a next step. The guide on ከመጥፎ ውጤት በኋላ ምን ማድረግ እንዳለበት explains retakes and appeals.

A one page evening checklist¶

• I finished studying at my planned stop time.
• I ate a normal dinner and drank water.
• My bag is packed, including ID and entry ticket.
• I know the time, place and route and have a backup plan.
• Two alarms are set.
• My clothes are laid out.
• Caffeine is low, and I have no alcohol or new substances.
• Screens are off and the room is cool and dark.
• I wrote down my worries and tomorrow's first steps.
• I know who I can talk to if I feel unsafe.

If you have several exams in a row¶

During an exam season, the night before is repeated many times, and tiredness builds up. A few habits help you last the whole period.

• Treat each night the same way: stop studying at the same time, use the same wind down routine and go to bed at the same time.
• Do not use the gap between exams for all night study. Review the next paper lightly and sleep.
• Eat three regular meals and keep water nearby.
• Plan one small enjoyable thing each day, such as a walk or a call to a friend.
• After each paper, let it go. Do not discuss it, and do not search for answers online.
• Keep a simple list of what you need to pack for each exam, because calculators, drawing tools and ID rules differ by subject.
• Say yes to help from family, such as cooking or driving.

Exam seasons are tiring for everyone, so look out for friends too. A quick message such as "Good luck tomorrow, you will be fine" often means more than you expect.

If you are anxious about not sleeping¶

Some students become so worried about sleeping that the worry itself keeps them awake. This is very common. The aim is to loosen your grip on sleep, not to force it.

Remind yourself that your body knows how to sleep, and that your brain will take the sleep it needs. A single short night rarely causes a failure, and many students have done well after a poor night. Stay in bed in a comfortable position, breathe slowly, and let your thoughts drift without arguing with them. If anxious thoughts keep returning, try writing them down, or describe your safe place image to yourself in detail.

If trouble sleeping goes on for weeks, or comes with low mood, panic or a loss of interest in daily life, speak to a doctor. Persistent sleep problems are treatable, and talking therapies for sleep are recommended by health services such as the National Health Service in the United Kingdom (NHS). Do not start any sleep aid without advice from a doctor or pharmacist.

ምንጮች ተረጋግጠዋል¶

• National Health Service (United Kingdom), pages on exam stress, sleep and how to fall asleep faster.
• American Academy of Sleep Medicine (United States), recommended sleep durations for children and teenagers.
• Centers for Disease Control and Prevention (United States), sleep and teen health information.
• American Psychological Association (United States), resources on managing stress and anxiety.
• Mind and Young Minds (United Kingdom), exam stress guidance for young people and parents.
• የአሜሪካ የሕፃናት ሕክምና አካዳሚ (ዩናይትድ ስቴትስ)፣ ስለ ካፌይን እና ለታዳጊዎች የኃይል መጠጦች መመሪያ።
• የጋራ ምክር ቤት የብቃት ማረጋገጫ (ዩናይትድ ኪንግደም) እና የኮሌጅ ቦርድ (ዩናይትድ ስቴትስ)፣ በፈተና ቀን እቃዎች እና መታወቂያ ላይ ሕጎችን አሳትመዋል።
• 988 ራስን ማጥፋት እና ቀውስ የሕይወት መስመር (ዩናይትድ ስቴትስ)፣ ሳምራውያን እና ቻይልድ መስመር (ዩናይትድ ኪንግደም)፣ ለችግር ጊዜ አድራሻ።

መመሪያው ሊለወጥ ይችላል፣ ስለዚህ ለእራስዎ ፈተና አሁን ያሉትን ደንቦች ያረጋግጡ። ይህ መመሪያ አጠቃላይ መረጃ እንጂ የሕክምና ምክር አይደለም, እና ምንም የመድሃኒት ምክር አልያዘም.

በተደጋጋሚ የሚጠየቁ ጥያቄዎች¶

Should I study all night before a big exam?¶

No. Sleep helps your brain store what you have learned and keeps your memory, attention and mood working. Staying up all night usually lowers performance and raises anxiety. Do a light review of notes you already know, stop two to three hours before bed, and sleep.

What should I eat the night before and the morning of an exam?¶

Choose familiar meals with protein, slow release carbohydrates and some fruit or vegetables, and drink water. Avoid new, very spicy or very heavy foods, and keep caffeine and energy drinks low. On the morning, eat a steady breakfast such as oats, eggs, toast or fruit, and pack a snack for afterwards.

What if I cannot fall asleep the night before?¶

Do not panic, because rest still helps even without sleep. Try slow breathing, a body scan, or writing your worries on paper, and if you are awake and frustrated for 20 to 30 minutes, get up and do something quiet in dim light before returning to bed. One poor night affects you less than you fear. Avoid new sleep aids and speak to a doctor or pharmacist if you want advice.

When should I get help for worry the night before an exam?¶

Reach out if you cannot sleep for several nights, feel constant dread or panic, cannot eat, rely on caffeine or substances, or feel hopeless. A school counsellor or doctor can help, and in a crisis you can call your local emergency number or a crisis line such as 988 in the United States and Canada or Samaritans on 116 123 in the United Kingdom and Ireland. If you ever think of harming yourself, tell someone straight away.

የበለጠ ለመማር ማስታወሻ¶

If you would like to be ready to help a friend or family member who is struggling, consider a first aid or mental health first aid course from the Red Cross, St John Ambulance, or a local provider. These courses are practical and many accept older students and parents.

ተዛማጅ መመሪያዎች¶

• በፈተና ቀን ጭንቀትን ይፈትሹ
• Cramming safely when time is short
• የፈተና ቀን ሎጂስቲክስ እና ድንገተኛ አደጋዎች
• የአእምሮ ጤና ቀውስ
• የአደጋ ጊዜ ቁጥሮች