The 2026 college entrance exam is approaching

In the final sprint phase

It’s not just about knowledge储备

But also about state management

What to eat?

How to sleep?

How to stay calm?

Keep this practical guide

To steadily face the exam

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Pre-exam diet: Eat this way for better performance

The National Health Commission recommends controlling food intake before the exam. It suggests that candidates eat at home or in school cafeterias during the exam period. If eating out is necessary, choose正规 and fully licensed dining establishments.

Second, ensure adequate nutrition. Both physical and mental energy consumption are high, so daily staple foods must be sufficient to supply energy to the brain.

Avoid refined grains for all staple foods. Mixing in some coarse grains can reduce blood sugar fluctuations and maintain the candidate’s condition.

Breakfast: include some multigrain porridge, corn, or potatoes, paired with milk and eggs.

Lunch: add fish, shrimp, or soy products, eat plenty of vegetables, and use fruits, nuts, or dark chocolate as snacks.

Dinner: have light, easily digestible food to ensure a good night’s sleep.

Drink notes on exam day

Dairy products, soy milk, plain water, and other liquids should be consumed 1 to 2 hours before the exam. Avoid excessive drinking close to exam time; give the body enough time to metabolize fluids to prevent frequent bathroom visits during the exam. After the exam, replenish fluids promptly, drinking 1500-2000 ml of water daily.

Coffee and other energy drinks are only suitable for candidates who usually consume them. On exam day, moderate consumption is acceptable, but avoid overconsumption, which can cause heart palpitations, hand tremors, and difficulty concentrating.

Sugary drinks and fruit juices have diuretic effects, and large amounts can lead to frequent urination. Avoid them on exam day.

Don’t believe in so-called “miracle diets”

On social media platforms, many bloggers suggest that eating certain supplements or foods can quickly improve memory and focus, reduce insomnia and anxiety, and make the brain work like a “miracle,” helping children rapidly improve their scores.

Nutrition experts explain that relying on certain supplements or foods for “super performance” is unrealistic. “Brain-boosting superstitions” are not advisable. Improper consumption can cause adverse reactions, doing more harm than good.

In the critical pre-exam dietary plan, “safety and stability” are always the top priority. Nutritious, balanced, and easily digestible home-cooked meals are far more effective than fancy supplements and snacks. Candidates and their families should maintain a normal mindset and avoid suddenly drastically changing the candidate’s daily diet. If adjustments are needed, they should be made gradually based on the candidate’s usual eating habits to avoid gastrointestinal upset.

Pre-exam sleep: Sleep well to do well

Maintain regular sleep before the exam. Ensure sufficient sleep time, ideally going to bed before 11 PM, and take a 20 to 30 minute nap at noon to stay energetic. Keep the bedroom quiet and dark before sleep, set the air conditioner to a moderate temperature, and promote falling asleep quickly.

“I can’t sleep tonight, how will I do tomorrow?” This is the most anxious question for countless candidates and their families before the college entrance exam. In fact, being unable to sleep before an exam is a normal physical reaction. Worrying excessively about “not sleeping” is more harmful than “not sleeping” itself.

If you can’t sleep the night before the exam, try these methods:

Repeatedly checking the time can worsen anxiety. Place the phone or clock where you can’t see it.

Do monotonous tasks: read a boring text, fold a few paper airplanes, or listen to a calm weather forecast. But avoid using your phone.

Leave the bed and sit in the living room or at your desk for a while. Do something relaxing, and return to bed only when you feel sleepy. Don’t force yourself to stay in bed, as this can create a conditioned reflex of “bed = anxiety.”

Staying calm is a bonus

As the exam approaches, nervousness and anxiety are completely normal. When anxiety strikes with obvious physical discomfort, such