Toefl exam esentials 6 potx

HOW TO USE THIS BOOK TO GET A TOP SCORE 17

specific actions can help you limit stress. The result will be that

you will feel more relaxed when you sit down to take the exam.

Here are seven ways to better handle stress.

1. Get plenty of sleep. Most adults need seven to nine

hours of sleep a night. Being deprived of sleep will

make you less able to cope with stress, less able to

concentrate, and less likely to perform well. If you have

a hard time falling asleep, try these tips:

■ Keep a regular schedule. Go to sleep and get up at

the same time every day.

■ Take a relaxing bath or read a book.

■ Stay away from caffeine after lunchtime (coffee, tea,

cola, and chocolate may contain caffeine).

■ Exercise earlier in the day (at least two to four hours

before bedtime). A tired body will need more sleep

(but a workout just before bed will keep you awake).

2. Eat well and exercise. Good nutrition and regular

exercise are important for your complete health. Stay

away from high-sugar, high-calorie, low-nutrition

snacks and meals. Instead of donuts, potato chips, or

cookies, for example, try low-fat yogurt, fresh-squeezed

fruit juice, or carrot sticks. Also, try to fit some exercise

into your busy schedule—even a brisk walk can

improve your mood, reduce stress, and boost your

energy level.

3. Study. Review and improve your skills ahead of time

and you will feel calm and confident when you walk

into the testing room. If you fall behind in your study

plan, do not worry—just try to get back on schedule.