Aim for 7-8 hours of quality sleep each night.
Make sure you stay hydrated by drinking plenty of water throughout the day.
The journey of becoming a UPSC aspirant is difficult and demanding. The path to success in the Civil Services Examination is undeniably challenging, requiring not only scholarly dedication but also one’s physical and mental well-being. Amidst the ocean of study material and tireless preparation, UPSC aspirants must prioritize their health. Balancing mental sharpness with physical vitality is not just a choice but a necessity on an arduous journey. Here are some essential health tips that aspiring civil servants should keep in mind to ensure a balanced and sustainable approach to their UPSC exam preparation. By adopting these health tips, candidates can increase their study efficiency and maintain overall health.
1. Maintain a balanced diet
A balanced diet is the foundation of good health. Include a variety of fruits, vegetables, whole grains, lean proteins and healthy fats in your diet. Make sure you stay hydrated by drinking plenty of water throughout the day.
2. Regular exercise
Include regular exercise in your daily routine. Even a short daily workout or brisk walk can help improve blood circulation, boost energy levels and reduce stress. Physical activity is also helpful in maintaining focus and concentration.
3. Adequate sleep
Sleep is important for cognitive function and memory consolidation. Aim for 7-8 hours of quality sleep each night. Establish a consistent sleep schedule to regulate your body’s internal clock, enhancing overall health and concentration during study hours.
4. Manage stress
UPSC exam preparation can be stressful, but managing stress is essential for peak performance. Practice relaxation techniques like deep breathing, meditation or yoga to reduce stress and promote mental clarity.
5. Take a break
Prolonged study sessions can lead to burnout. Plan your study schedule with short breaks to avoid mental fatigue. Use the break to stretch, take a walk, or engage in activities that relax your mind.
6. Limit screen time
Sitting in front of a screen for long periods of time can strain your eyes and cause headaches. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps in reducing eye strain.
7. Social engagement
Maintain a healthy social life. Conversations with friends and family provide emotional support and can serve as an important stress reliever. Discussing study topics with peers can also increase understanding.
8. Mindful Study Techniques
When it comes to study hours quality matters more than quantity. Practice mindfulness during your study sessions by focusing on the task at hand. This approach not only improves understanding but also reduces study stress.
