The difference between exam days and normal days is quite high, and as the pressure and tension increase, the level of stress increases, which affects concentration, sleep, and grades. Daily routines can be relaxed so that there is a balance of nutritious foods such as oats, fruits, and yogurt, which give a constant supply of energy to support carrying out the daily tasks of studying and socializing without excessive anxiety. Exam times bring a lot of stress due to time deadlines and expectations, and one may start to skip breakfast and overload on caffeine and feel like sweets or fast foods as a way of coping with the stress, which causes a spike in cortisol and memory loss. Unhealthy food under stress- rich in sugars and fats- exacerbates fatigue and concentration, and the stress-related emotional eating leads to nutrient deficiencies such as low omega-3s, which increase anxiety. This is counteracted by strategic nutrition: foods which improve brain work by being brain-boosting; nuts, berries, eggs, and whole grains stabilize mood through B-vitamins and antioxidants, and boost cognitive resilience when revising and under high tension. Proteins and hydration help to eliminate crashes in energy, which cause tension-related headaches, and ensure long-term alertness. Diets high in vegetables and fish with the Mediterranean style reduce stress hormones, increase the quality of sleep, and raise a student’s grade by up to 0.25 GPA points over the habit of eating junk food during exams. Late-night snacking reduces melatonin levels, thus eliminating tension to remember better. Image of the diet-stress cycle in school ballet.
You can take a look at this picture and make your own time table that works the best for you
MBH/PS