Sleep, food, and test-week readiness

Seven to ten days out

Protect a realistic sleep opportunity. Most adults need at least seven hours, but individual needs vary.
If your work schedule permits, move sleep and wake times toward the test schedule gradually instead of making one dramatic change.
Use a dark, quiet, cool sleep environment and a repeatable wind-down routine.
Eat ordinary, nutrient-dense meals built from foods you already tolerate. Plan ahead so overtime does not turn every meal into an improvisation.
Keep caffeine use stable and early enough that it does not interfere with sleep. Sensitivity varies; more is not automatically better.

Finish heavy studying and hard physical training early. Use a short review rather than a marathon session.
Prepare food, water, clothing, documents, travel, alarms, and authorized equipment.
Avoid unfamiliar supplements, extreme diets, alcohol, intentional sleep restriction, or a large caffeine increase.
If you work nights or rotating shifts, plan your sleep window, light exposure, household interruptions, and transportation rather than relying on willpower.

Use your normal breakfast or pre-test meal if timing allows; choose familiar foods and portions.
Hydrate normally and follow any specific instructions for a physical or medical component. Do not force excessive fluid intake.
Use the caffeine amount your body already knows, if any. The FDA notes that 400 mg per day is generally not associated with negative effects for most adults, but sensitivity and medical considerations differ.
Arrive early enough to handle normal delays without creating hours of idle anxiety. The official reporting time and site instructions control.
If symptoms, a health condition, medication, heat, or exertion create concerns, get individualized guidance from a qualified clinician.