A/L tan bul tanna thar a ni...

Vawiin khan nula pakhat ka hmu a. A/L atan a inbuatsaih thu a sawi... mahse ni khatah darkar hnih chauh a mu thin! Chu thu ka hriat chuan mak ka ti takzet a, ka lungngai hle bawk. Engtin nge naupangin hetiang taka lehkha zir a, mut a mut tawk loh hnuah exam a ziah theih ang?

Mahse he unaunu chauh hi a ni lo, kan unau tam tak A/L ti leh Sri Lanka-a campus kal mekte hi nangmah ang hi an ni. Exam tura inbuatsaih nan zing thlengin an mu a, mut theihnghilh an ni. Hun kan harh tam poh leh kan zir thei zawk niin kan ngai. Mahse, chu chu thudik a ni em? Science thar ber hian thawnthu danglam tak a sawi!

Awle, mut tam hi i taksa tan chauh a tha lo va, i thil zir tawhte "lock in" leh exam-a i tih that nan pawh a pawimawh hle! Chawlh mai ai chuan mut hi i thluak a thawkrim em em hun a ni. Ni khat chhunga i thil zir tawhte i inzawmkhawm leh awmzia i neih hian a ni.

Chuvangin, he thawnthu hi chu A/L unaunu anga muhil zawng zawng tan a ni. I hriatrengna leh exam result tihsan nan mut chakna (superpower of sleep) i hman theih dan tur i lo en ang u. Mut leh hriatrengna inzawmna mak tak hi hriatthiam hi i zirlai theihna zawng zawng hawnsakna hmasa ber a ni.

Mut leh hriatrengna inzawmna: Thluak chhunga Science

Mut a pawimawh em em chhan hrethiam tur chuan kan thluak in a zir dan leh a hriatreng dan hi han thlir hmasa ila. Zirna hi vawi khata thil thleng ni lovin, multi-step process a ni. Harvard-a zirchiangtute sawi dan chuan stage pathum a awm a, chungte chu acquisition, consolidation leh recall te an ni. Hriatna neih chu class-a ngaihthlak te, lehkhabu en te, practice te a ni. Recalling tih awmzia chu exam ang maia hriatrengna atanga chhanna ziak thar leh tihna a ni. Mahse, chu pahnih inkarah chuan tumahin an ngaihven vak loh, mahse a pawimawh em em stage pakhat a awm a, chu chu consolidation a ni! Chutah chuan mut chu superstar a lo ni ta a ni.

Consolidation chu hriatrengna thar, la siam kim lote lak a, hriatrengna awm reng, awm reng anga chantirna a ni. I computer-a file save ang maiin han ngaihtuah teh. I save loh chuan a bo tawh. Chutiang chu a ni. Mut hi ‘save’ button hmet hun tha ber a ni. I mut lai hian i thluak hi a off mai lo va, nitin i thil zir tawhte chu process turin a thawkrim hle! Nature Neuroscience-a zirchianna chuan mut laiin hriatrengna tihchak hi i thil zir tawhte chu replay leh inrualremna active process a ni tih a tarlang. Zirna laiin neurons activate tawhte pattern chu a thawk leh a, a bik takin deep sleep (slow-wave sleep - SWS) laiin. Hetiang kalphung hi hippocampus atanga tan a ni a, chu chu thluaka hriatrengna siamna atana pawimawh ber a ni. He replay hian hriatrengna inzawmna a tichak a, zawi zawiin thluaka hun rei tak chhunga library awm thei neocortex-ah a transfer ta a ni.

Hei hi memory consolidation mai a ni lo. Chutih lai chuan thluak chuan, "Okay, hei hi a pawimawh a, hei hi i vawng reng ang u. Hei hi a pawimawh lutuk lo, thenkhat chu i paih chhuak ang u," tiin a thlang a. Chu chu inzawmna pawimawh tak takte a tichak a, a tul lote a tichak lo tihna a ni. Hei hian thluak peng hrang hrang thawh ho a ngai a, thluak wave bik pawh hman a ni bawk. Deep sleep (SWS) leh REM sleep, thluak mumang leh tlan lai te hian chanvo hrang hrang an nei vek a ni. SWS hi thil dik leh thil thleng (declarative memory) tihngheh nan a pawimawh a, REM erawh chuan thiamna (procedural memory) leh emotion nena inzawm hriatrengna tihngheh nan a pui thung. Hei hi Psychological Bulletin-a zirchianna lian tak tihchhuah chuan a nemnghet lehzual a ni. Zir zawha i mut chuan i hriatrengna a chhe ngei ang tih a sawi. Chuvangin, mut hi ‘downtime’ mai a ni lo va, zirlai leh ngaihtuahna (cognitive function) atana thawhpui pawimawh tak, active tak a ni!

Engvangin nge zirlai i tan chuan mut hi game-changer a nih?

He mut leh hriatrengna inkara science hi theory mai a ni lo va; exam leh assignment hmachhawn tur zirlai zawng zawng tan practical impact lian tak a nei a ni. Mut hian zirlai a nghawng dan i hriatthiam chuan mut that hi chak lohna a ni lo va, acing exam atana strategy tha tak a ni tih i hrechhuak ang. I mut tlem huna thil thleng hian lehkha zir hma leh i zir zawh hnuah pawh a nghawng che a ni.

Lehkhabu i hawn hma emaw, class i kal hma emaw pawh khan zankhuain i mu ang tih han ngaihtuah teh. A hmaa ka sawi tawh ang chiah hian zir chiannaah hian zirlai hma zankhuaa mut hian harsatna lian tak a awm tih ka hmuchhuak a. Engati nge? A chhan chu thluak chau tak chuan zirna hmasa ber, hriatna neih hi a ti famkim thei lo. Harvard mite sawi angin, i mut tlem chuan i concentration chu zero-ah a tlahniam thin. Chuvangin class-a sawi chu i lu-ah a lut lo va, lehkhabu chhunga thil awmte chuan awmzia a nei lo va, thil thar hriatthiam a har hle. Chumi awmzia chu i thluak kha i thawh that hmain i charge hmasa phawt a ngai tihna a ni a, a nih loh leh chu charge tel lo chuan data thar a save dawn lo!

Lehkha zir zawha muthilh chu thil inang a ni a, a pawi zawk pawh a ni mai thei. "Aw, zing thlengin ka zir a, tunah chuan ka lu-ah a awm vek tawh," tiin i ngaihtuah mai thei. Mahse i tih tak tak chu chu memory consolidation process mak tak chu i tibuai a ni. Mut laiin nerve cell replay tur leh connection siam tur te hi a thleng lo. Phên dangin sawi ila, i rilruah i thawhrim em em thilte chu i delete ang mai a ni! Harvard chuan zir zawh hnua mut hmasak ber hi hriatrengna siam hun pawimawh ber a ni a, chu hun remchang chu i hloh chuan dik takin i siam leh thei tawh lo a ni, a ti. Chuvangin, muhil lova lehkha zir chu essay type a, save lova khar ang mai a ni a, thawhrimna zawng zawng a bo vek!

Thil pawimawh dang chu mut dan pangngai hi a ni. Exam hma zan i mut that pawhin, a hma kar emaw thla emawa i mut that loh chuan a pawi lo. npj Science of Learning-a zirchianna chuan exam hma kar khat emaw thla khat emaw chhunga i mut dan hi a hma zan aiin i grade nen a inzawm tlat tih hmuhchhuah a ni. Chumi awmzia chu nitin mut thatna hlawkna chu hun kal zelah a pung zel tihna a ni. Zirlaite tihsual tlanglawn tak chu kar khat chhungin lehkha zir turin tlai lama mut a, chumi hnuah kar tawp chawhnu thleng mut hi a ni. Hei hi "social jetlag" an ti a. Ram dang pan a, i body clock chu off balance a paih ang mai a ni. He mut roller coaster hi thluak tan a buaithlak hle a, hriatrengna a tibuai bawk. He zirchiannaah hian mut quality hian zirlai grade hmun li a\anga hmun khat (25%) vel a nghawng tih hmuhchhuah a ni. A nghawng dan chu han ngaihtuah teh!

Zirlai hian engzat nge mut a mamawh tak tak?

Okay, mut hi a pawimawh em em a nih chuan engzat nge mut i neih tur? Mimal inkara danglamna tlem a awm laiin, hriselna lama pawl lian thenkhat chuan a tha ber nia sawi an awm. CDC (US-ah) sawi dan chuan sikul kal thei naupang, chu chu kum 13-18 inkar te hian hriselna tha an neih theih nan ni khatah darkar 8 atanga darkar 10 inkar (darkar 24 chhungin) mut a ngai a ni. NSF (National Sleep Foundation) pawhin hetiang bawk hian an sawi (kum 14-17 inkar tan darkar 8-10).

NSF chuan campus chhunga awm puitling thalai (kum 18-25) te chu zan khatah darkar 7 leh darkar 9 inkar mut turin a rawt a ni. He range hi sikul kalte aiin a hniam deuh laiin, campus-a harsatna i tawh lai hian i lu a sang reng theih nan, i mood a control theih nan, leh i taksa a hrisel theih nan nitin he target hi thlen a pawimawh hle. Hengte hi rawtna mai a ni lo va, hei hi i thluak hnathawh thatna atana physiological requirement a ni a, a bik takin i thil zir tawhte hriatrengna atan. I phone charge ang bawkin i thluak hi nitin mut hmanga recharge a ngai a ni!

Mahse, thudik chu eng nge ni? Kan unau tam tak hi an sawi angin an muhil lo. Harvard data atanga a lan danin American college zirlai zinga 11% chauh nitin mut tha tak an ni. 40% vel chuan kar khatah ni hnih chhung chu an hahdam leh thin! Kan ramah hian a danglam vak lo tur a ni, a dik em? Hetianga mut theih lohna hian hahna a thlen mai bakah, zir leh hriatrengna a ti tlem bawk. Chuvangin lehkha zir tam kan duh a, mahse hah vangin kan ti tha thei lo. Chuvangin, mut kan mamawh zat hriat leh mut kan tlakchham nasat zia hriatthiam hi zirlai nunah hlawhtlinna kan neih hmasak ber a ni.

Practical Tips: Kan hriatrengna tichak turin kan mut hi i ti tha zawk ang u!

Okay, tunah chuan mut a pawimawh zia i hre ta. Mahse, engtin nge zirlai te, assignment te, leh ṭhiante nêna inhmuhna karah i tih theih? Thil lian tak a ni lo. Nitin inthlak danglamna tenau tlemte i siam chuan i mut dan quality leh quantity pawh i ti tha thei a ni. Tichuan i thil zirte chu i hre reng ang a, i taksa pawh a hrisel zawk ang. I tana tha tur tips thenkhat chu hetiang hi a ni. Heng thilte hi han ti ve teh...

• Hun bituk i siam ang u: Hei hi a pawimawh ber a ni! Nitin hun khata mut leh a ruala thawh dan thiam rawh. Kar tawp lamah pawh inthlak danglamna lian tak tak siam suh. Tichuan chu "social jetlag" buaina chu a lo chhuak dawn lo. Taksa natural clock (circadian rhythm) hian hna a thawk tha ang a, mut leh harh a awlsam zawk ang.
• I mutna pindan chu mutna hmun siam rawh: I mutna pindan chu mutna hmun a ni tur a ni. Thim, ngawi reng, leh a lum deuh deuhin dah rawh. I mamawh chuan blackout curtain, earplugs , leh white noise machine hmang rawh. Mattress leh pillow te chu a comfy em tih enfiah rawh. Tichuan i thluak chuan, "Mut hun a ni tawh" tih a hre ta.
• Bedtime Routine tan : Mut hma minute 30-60 chhungin thil hahdam tak ti rawh. Hei hian lehkhabu tak tak chhiar (i phone-a ni lo!), tui lum taka inbual, a nih loh leh light stretching engemaw zat tih te pawh a huam thei.Thil engemaw ti la, hla thlamuanthlak tak ngaithla la, mindfulness/meditation practice rawh. Mut hun hnaih lutukah lehkha zir emaw, harsatna sawiho emaw suh!
• Screen chu a hlauhawm hle: Chu blue light monster chu paih bo rawh... Phone, tablet, computer leh TV atanga blue light lo chhuak chuan mut tirtu hormone melatonin chu a tichhia a ni. Chuvangin, mut hma darkar khat tal chu dah bo rawh. I bânsan thei lo a nih chuan a tlem berah chu zan mode chu on rawh.
• I ei leh in chungchangah fimkhur rawh: Zan/zanah caffeine awmna in tur coffee, tea, energy drinks, leh cola te in loh tur. Nicotine (cigarette) pawh hi a tichaktu a ni. Taksa an tichak a ni. Mut dawn hnaihah i pum khata ei leh tui glass chanve in pawh a tha lo. Hrisel lohna an thlen thei a, zanah an kaitho thei bawk.
• Fimkhur takin mut rawh: Ni tlai emaw, rei tak emaw mut hian zan mut a harsat phah thei a ni. Mahse nilengin mut rei vak lo (minute 20-30 vel) hian i rilru a tiharh thei a, zan lama i mutnaah nghawng nei lovin i performance a tichak thei bawk. I tan a thawk tha em tih en turin han en ve teh.
• Stress i thunun ang u: Exam pressure, thiante nena buaina, in lama buaina... Heng zawng zawng hi i rilruah a tlan kual lai hian i muhil thei lo. Chuvangin, nitin stress tihtlem dan tur practice rawh. I rilru tihthianghlim dan... Diary ziak la, thawk thuk tak exercise la, yoga ti la, mi rintlak tak nen inbiakna nei rawh. Chhun lama i rilru i tihfai hian zan mut a tibuai lovang.
• Exercise la, mahse i hun hman dan en reng rawh: Nitin exercise hi mut quality atan a tha lo. Mahse, mut atanga darkar tlemte chhungin intense workout ti suh. I taksa a tichak thei a, i mut a tikhawtlai thei bawk. Zing emaw tlaiah emaw exercise lak tum ang che.

Nitin heng tips tlemte pawh hi i practice chuan i mut danah danglamna lian tak i hmu ang. I thluak hian hna a thawk tha zawk ang a, i zirlai i hre reng ang a, exam pawh i tuar thiam zawk ang. Chuvangin, mut hi cut theih thil a ni lo va, i zirlai leh i nun pumpui atan a pawimawh hle.

A tawpah chuan

Thuziak hi a chiang a ni lawm ni? Mut hi zirlai nunah pause button mai a ni lo va, zirlai leh hriatrengna nena inzawm tlat, thil tih theih loh tak a ni. Deep sleep, REM sleep-a memory-building magic atanga research-in a tarlan angin mutnain exam result a nghawng dan thlengin thil pakhat a chiang a, chu chu mut hi acing exam-na atana hmanraw pawimawh tak a ni! Zirna atan hun tam zawk i mamawh tih ngaihtuaha mut chu chu thil tum thlenna kawng chu titawp mai a ni. A chhan chu i thluak thil thar lakluh theihna, i thil zirte vawng reng thei leh a tul hunah hriat nawn leh theihna a ruksak a ni.

Chuvangin, unaute u, uluk taka zir, hriatrengna, leh exam pass i duh chuan zirna tha leh mut chu i thil ngaih pawimawh ber zingah i dah hmasak phawt a ngai a ni. I mut lai hian i thluak hian hriatrengna a tichak a, harsatna a chinfel sak a, a tuk atan a buatsaih che tih i hriatthiam chuan mut hi phurrit ni lovin, investment ropui tak a ni tih i hrechhuak ang. A chunga kan sawi tak tips te hi i practice a, i mut that chuan i thluak super power i hmang thei ang a, i hriatrengna a sharp ang a, i zirlai a awlsam ang a, i exam chauh ni lovin i nun pawh i tichangtlung thei ang. Chuvangin, mut hah kha bansan la, mut hi i thian tha ber ni rawh. I thluak chuan lawmthu a sawi ang che!

Thuhmahruai

Okano, K., Kaczmarzyk, JR, Dave, N., Gabrieli, JDE, & Grossman, JC (2019) te chuan an ziak a ni. College zirlai zingah mut thatna, hun rei zawng leh mut dan inang lo hi zirna lama hlawhtlinna tha zawk nen a inzawm a ni. npj Science of Learning , 4 (1), Article 16. A rilru a hah lutuk chuan a rilru a buai em em a, a rilru a hah lutuk chuan a rilru a buai em em bawk a

Natna dona leh venna hmun (CDC) te. (n.d.) tih a ni. Middle leh High School Zirlai te mut thin . CDC page kaihhnawih atanga lak chhuah (eg, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Harvard Medical School, Mut Damdawi lam Division-ah a awm a. (n.d.) tih a ni. Mut leh Hriatrengna . https://sleep.hms.harvard.edu/education-training/public-education/mut-leh-hriselna-zirna-program/mut-hriselna-zirna-88 atanga lak chhuah a ni

Klinzing, JG, Niethard, N., leh Born, J. (2019) te chuan an ziak a. Mut laiin systems memory consolidation awm dan. A rilru a hah lutuk chuan a rilru a buai em em a. 22 (10), 1598–1610. A rilru a hah lutuk chuan a rilru a buai em em a. 10.1038/s41593-019-0467-3

National Sleep Foundation (NSF) chuan a ti a. (2020, October 1). Darkar Engzat Nge Mut I Mamawh Tak Tak? https://www.thensf.org/darkar-engzat-a-mut-na-i-mamawh tak tak/ atanga lak chhuah a ni.

Newbury, C. R., Crowley, R., Rastle, K., leh Tamminen, J. (2021) te chuan an ziak a. Mut tlakchhamna leh hriatrengna: Zirna hma leh zir zawh hnua mut tlakchhamna chungchanga zirchianna Meta-Analytic Reviews. A rilru a hah lutuk chuan a rilru a buai em em a. 147 (11), 1215–1240. A rilru a hah lutuk chuan a rilru a buai em em a, a rilru a hah lutuk chuan a rilru a buai em em bawk a. (PMC kaltlangin hmuh theih a ni: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )