The consolidation of these two factors can increase test performance

Preparing for the Enem (National High School Exam) requires dedication, focus and, above all, a body functioning at full steam. In addition to intensive studies, nutrition and sleep play a fundamental role in ensuring maximum performance in the test. In this way, a balanced routine, with healthy habits, can make all the difference.

Food is the basis of our body, providing the energy necessary for daily activities and for the proper functioning of the brain. During the preparation period for Enem, it is essential to maintain a diet rich in nutrients that promote focus, memory and disposition.

With this in mind, Janaína Avila Amaral, nutritionist and coordinator of the Nutrition course at Faculdade Anhanguera, lists some recommendations on how to eat before the test. Check it out!

A balanced breakfast with fruits, whole grains and proteins is essential to ensure energy and maintain focus during studying.

Eat foods rich in fiber and carbohydrates, such as oats, sweet potatoes and whole-grain breads, which provide energy gradually.

Add eggs, lean meat, fish and legumes to your diet as they are important for muscle repair and brain health.

Rich in vitamins and minerals, these foods help fight stress and mental fatigue.

Don’t forget to drink water! Dehydration can cause lack of concentration and tiredness.

Just like food, sleep is essential for students to perform well during exams, as it is through sleep that memory consolidates learning. During sleep, the brain processes the information acquired during the day, fixing the content studied. Therefore, it is recommended that students sleep between 7 and 9 hours a night, in a quiet and dark environment.

According to Márcia Fernandes Pinheiro, psychologist and coordinator of the Psychology course at Faculdade Anhanguera, sleep deprivation can lead to difficulty concentrating, irritability and impaired cognitive performance.

Below, the specialist lists some factors that can help candidates get a good night’s sleep:

Establish regular bedtimes and wake-up times, even on weekends. This helps regulate the circadian cycle and improves sleep quality;

A dark, quiet and cool room makes it easier to relax and stay asleep;

The blue light emitted by cell phones and computers can interfere with the production of melatonin, the sleep hormone. Try to avoid using electronic devices at least 1 hour before bed;

Relaxing activities, such as reading or meditation, can help calm your mind after an intense day of studying.

When combined, a healthy diet and quality sleep enhance cognitive performance. Students who follow a balanced routine are able to process information more easily, reason better and face stress more calmly.

By Camila Souza Crepaldi