With only ten days remaining until the College Scholastic Ability Test, many students are tempted to sacrifice sleep and skip meals to squeeze in every possible minute of study time. However, medical experts warn that this approach can be counterproductive. Dr. Byeon Seong-hwan, head of Pediatrics and Adolescent Medicine at Bundang Jesaeng Hospital, suggests that maintaining a stable daily routine is far more critical for cognitive performance than excessive cramming. When students push themselves too hard, they often face a decline in memory and concentration caused by mounting fatigue and anxiety, which ultimately hinders their ability to retrieve the very information they are working so hard to memorize.
Quality sleep is particularly vital because it acts as a biological reset for the brain. While we sleep, specifically during deep non-rapid eye movement stages, the brain stabilizes new memories by moving them from the hippocampus to the cerebral cortex for long term storage. Without adequate rest, nerve cells cannot recover from the day’s exhaustion, leading to impaired judgment and poor emotional regulation. Dr. Byeon advises against sudden changes in bedtime or late night study marathons, recommending instead that students stick to a consistent wake-up schedule and limit caffeine and smartphone use before bed to ensure restorative sleep.
Nutrition also plays a pivotal role since the brain consumes roughly twenty to twenty five percent of the body’s daily calories despite its small size. Because glucose serves as the primary fuel for cognition and memory, eating regular meals rich in carbohydrates is essential. Breakfast is highlighted as especially important for breaking an overnight fast and sparking morning alertness. A balanced diet including proteins and vitamins not only keeps blood sugar stable but also strengthens the immune system, helping stressed students avoid falling ill right before their big day.
Beyond food and sleep, managing physical and mental tension is key to staying sharp. Experts suggest incorporating light stretching or brief walks into study breaks to combat the lethargy of sitting at a desk for hours on end. Simple health precautions like staying hydrated, dressing in layers during fluctuating weather, and practicing basic hygiene further protect students from distractions like common colds or flu. Ultimately, success on the exam depends less on last minute desperation and more on a foundation of healthy habits that allow the brain to operate at its absolute peak capacity.
