[Click! Health] One Month Left Until Suneung... How to Manage Examinees' Condition

On August 31, repeat students are taking the September CSAT mock exam at the Jongno Academy Gangbuk Main Branch in Mapo-gu, Seoul. Photo by Jang Jin-hyung aymsdream@

[Asia Economy Reporter Chunhee Lee] The 2023 College Scholastic Ability Test (CSAT), scheduled for the 17th of next month, is now just a little over a month away. Since it is a day to pour all the long-term efforts into one day, maintaining the best condition in advance is essential for the CSAT day condition. Professor Tae-yeop Lee of the Department of Child and Adolescent Psychiatry at Seoul Asan Medical Center stated, "To have a clear mind on the CSAT day, preparation should start early, including managing sleep time and patterns as well as psychological stability," and presented methods to achieve this.

The first is creating a sleeping environment that helps with deep sleep. Deep sleep is one of the most important ways to maintain optimal condition. For this, it is good to consume foods in the evening that do not burden digestion, maintain an appropriate temperature environment of 18?22 degrees Celsius during sleep, and wear comfortable and pleasant pajamas. Falling asleep while playing English listening tests or using a smartphone while lying down can interfere with deep sleep.

Secondly, it is important to maintain a sleep pattern similar to usual and get enough sleep. As the CSAT approaches, some students tend to reduce sleep to increase study time. However, reducing sleep can actually interfere with studying or taking the exam. Conversely, increasing sleep time suddenly or going to bed early and waking up early on the day before the exam may disrupt the sleep pattern and cause poor sleep. Professor Lee advised, "It is desirable to sleep at least six hours, and if you have been going to bed late and waking up late, it is better to adjust your wake-up time to before 7 a.m. from now on."

Energy drinks or excessive caffeine intake can also harm your condition. Coffee and stimulants may have temporary awakening effects but can negatively affect the body and disrupt sleep rhythms, causing more fatigue the next day. When tired, it is better to eat a piece or two of fruit, drink a glass of cold water, do light stretching, or listen to a song instead of consuming caffeinated drinks.

Short naps within 30 minutes or light exercise are also beneficial. If you want to maintain concentration well in the afternoon, a short nap of about 30 minutes during lunchtime helps. However, to avoid feeling sleepy until the afternoon, take naps at the same time every day and wake up with stretching or similar activities. Light aerobic exercises such as walking or jogging may seem like a waste of time at first but help with memory and condition management.

Excessive late-night snacks or health tonics can also harm condition management. Late-night snacks can cause insomnia and worsen digestive diseases such as indigestion, reflux esophagitis, and functional gastrointestinal disorders. When truly hungry, it is better to lightly satisfy hunger with some fruit or warm milk. Also, eating foods not usually consumed as health tonics for the CSAT is not recommended. Health foods tend to be oily and hard to digest, which can make condition management difficult.

On the other hand, it is good to have breakfast. This is because the fasting state during the night continues until daytime. Professor Lee said, "There are quite a few claims that morning concentration and learning efficiency are related to breakfast," and advised, "You must eat breakfast that includes sufficient carbohydrates and fresh vegetables."