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Prevention in Practice

HOW TO AVOID HEADACHES BEFORE EXAMS

 

How to avoid headaches before exams  

Headaches make it harder to think, reason and remember – so when you need to be on top of your game, looking after your brain is crucial. Proactive headache prevention is essential, because you need to be able to rely on your brain now more than ever.

TIP 1: BREAKS

Remember to take regular breaks. The more focused you need to be, the more important it is to take regular breaks. Schedule your breaks in advance and stick to them. You should also regularly interrupt your sitting posture. Stand up, move around, and stretch out your body. Use your breaks to drink some water, open a window or just take calming breaths in and out. Having a good yawn can help you recharge too.

TIP 2: RELAXATION

In addition to regular small breaks, your brain and body also need longer, conscious periods of relaxation to rest and recover. During exam preparation, you should schedule regular times in your diary strictly for relaxation, even if time is short. If you have a hard time relaxing, don’t worry. This is something you can learn. Jacobson’s progressive muscle relaxation is a highly effective relaxation technique. The relaxation exercise can be found here.

TIP 3: SLEEP

Get plenty of regular sleep during exam periods. Try to go to bed and wake up at the same time every day. Don't go straight from your desk to your bed. Find out how you like to relax and wind down. Put away your phone, laptop and any textbooks half an hour before you go to sleep. Find out how many hours of sleep you need to stay focused all day. 7 hours is a good rule of thumb.

TIP 4: EXERCISE

Exercise helps to prevent headaches and also does wonders for your mental performance. The right balance of concentration and relaxation keeps your nervous system stable and reduces stress hormones. Exercise regularly, but don't overexert yourself. A half hour of swimming, cycling or jogging 3 or 4 times a week is better than a half marathon once a month.

TIP 5: EATING

When you need to study intensively, make sure to eat regular meals and choose your food with care. To stay productive, you need enough energy to fuel your brain and keep the rest of your body supplied with nutrients. Sticking to regular mealtimes is the best way to keep your brain’s energy supplies stable. Start with a hearty breakfast in the morning and use your meals to add structure to your study days. Three main meals and two snacks are ideal.

Complex carbohydrates (the kind found in wholegrain products and potatoes) are the most effective sources of energy for the brain. Try eating a hot, wholegrain breakfast in the morning (e.g., muesli with hot milk or porridge with fruit). This is a fast and satisfying way to refill your energy stores and set yourself up for a successful day of learning. If you suffer from migraine, don't forget your bedtime snack.

TIP 6: DRINKING

Remember to drink regularly, because your brain cannot function without water. Water is essential for transporting valuable nutrients to your cells. It’s important to spread your fluid intake throughout the day. Start your day by drinking plenty of water in the morning, then at least every 2 hours afterwards. You need at least 2 to 3 litres of fluids every day to stay hydrated, or more if you exercise. It's best to always have a drink handy at your desk, preferably water or unsweetened drinks.

TIP 7: MEDICATION

Stick to the 10-20 rule even during exam periods. Headache medications can trigger headaches themselves if taken incorrectly. The same goes for preventive use of painkillers (like paracetamol or ibuprofen).

TIP 8: ROME WASN'T BUILT IN A DAY

Don't overdo it! Set realistic milestones, plan your days well, and take things one step at a time. These are useful tips not just for preventing headaches during exam periods but also for structuring your study days effectively and getting the most out of your study time. The Headache Hurts app can help. Use it to set yourself reminders and add structure to your day. Not having to remember everything by yourself will help keep your head clear for studying. You may want to enter key daily data into the app and let it show you what you’ve already managed to do – and also where you’re still encountering some difficulty.

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