15
SPOTLIGHT
APR 2016
UMP
大學廣場
Good Night, Sleep Tight
Adequate sleep is important to our health and well-being. Recent studies have even shown a link between inadequate sleep and a
variety of serious health problems, such as obesity, diabetes, hypertension and depression.
Sleep well is not just defined by the number of hours you sleep every night but its quality as well. The amount of sleep a person
needs varies according to individual condition and habits. While most people need between seven to eight hours of sleep per
night, some people may do well with less or more. The retired or elderly, for example, may need less sleep because they are
living a relatively relaxing life.
The symptoms of insomnia include: (a) difficulty in falling asleep, such as taking more than 30 minutes to fall asleep; (b) waking
up frequently during the night and having trouble going back to sleep; (c) waking up too early in the morning and having trouble
going back to sleep; and (d) feeling tired and unrefreshed when awake.
Say “Bye” to Examination Stress
In the blink of an eye, the final examinations are just around the corner. In order to walk with you during this very moment, we
would like to introduce to you the seven keys to cope with examination stress:
1. Plan frequent breaks
Research suggests that the ability of brain will diminish when we focus on the same thing for too long. Given an average of
45-minute attention span of each person, it is advised to take break for every 45-minute of study.
2. Divide the big task and multiply success
It is always discouraging when tons of work including projects, presentation, essays and revision are waiting for you.
Eventually, procrastination will easily set in. In order to enhance work motivation, what you have to do is to minimize the
difficulty of the task and increase the chance of success. The trick is simple: divide the big task into several small pieces.
Easy start facilitates success that keeps you motivated.
3. Be “Human”: set realistic goals
Remember, if you want to run for 10 kilometers, the first 100 meters is the goal that you start up with. Thus, be human,
set realistic goals and take baby steps so as to help yourself get started. Here is a simple guide to set SMART goals: Be
Specific, Measurable, Attainable, Realistic and Timely.
4. “Share” your stress
Apart from sharing your stress by simply expressing the feelings and tension, you can “share” and divide your burden with
classmates, senior students, tutors, professors and academic advisors by seeking their help. They are your resources
which help alleviating and reducing your questions and difficulties in studies.
5. Treat “Yourself”
Think of a gift or a reward for yourself before every revision. Once you have started up or even completed the task, treat
yourself. No matter how small the achievement is, reward yourself for the single effort you have paid.
6. Take the natural painkiller
High doses of natural painkiller can make people feel less pain and reduce the negative effect of stress significantly.
Endorphin, the free natural painkiller, can always be available after exercise. Thus, exercise is your effective stress fighter!
7. Be the best carer of yourself
Feed yourself well with healthy food on regular basis. Don’t skip meals! Ensure that you get adequate rest so as to stay in
top form. Food and sleep are always the source of physical energy that strengthen your mind and brain functioning. Thus,
consume and store sufficient energy to combat examination stress.
