Sleep is good for exams?

“How to stay in the best condition for exams?”

“How to get the brain to rest when you are short on time?”

“How not to fall asleep when revising?”

The science of sleep

Adequate sleep is necessary for physical and mental health. If the brain doesn’t get enough rest. There will be negative effects to autonomic nervous system, immune system and endocrine system. When these systems get disrupted, it will affect sleep creating a vicious cycle. A full night’s sleep is formed alternately by non-rapid eye movement and rapid eye movement, when you sleep soundly which is in the stage of deep sleep, your body will release more growth hormones, repair itself as well as strengthening your immunity. Adolescents aged between 12 to 18 need 8.5 to 9.5 hours of sleep every night.

Sleeping is good for exams?

Sleeping is very crucial for protecting the brain. Getting enough sleep before study helps the brain get ready for creating new memories. Getting enough sleep before study can further strengthen memories and reduce memory loss. If you want to study and sit for exams with a clear mind, then you have to arrange yourself with a good sleep every night.

Tips of sleeping well during exams

Dealing with anxiety and worries

During exams, anxiety and worries are common causes of poor sleep. One will easily think about the past, “I did poorly in exams, I’m frustrated” or about the future, “What if I can’t get good grades in exams?”. You can’t change the things in the past. Your future examination results depend on your current efforts. You can write down your anxious thoughts on papers and put them into drawers. Let yourself relax and have a good sleep, deal with it tomorrow after waking up.

Sleeping routine

Staying up late revising can make people forget what they have learnt easily and lead to insomnia. No matter it’s a school day or holiday. Go to bed and wake up regularly every day, maintain a consistent sleep schedule.

Get more sunshine

Sunlight is very crucial for regulating your sleep-wake cycle. When you go to school in the morning, try to walk under the sun, get yourself 30 minutes of sunlight.

Avoid caffeinated drinks

Avoid having drinks with caffeine after mid-day.

Get yourself moving from time to time

If you feel sleepy in the afternoon, consider revising in a standing position or walk around. If you need a nap, 20 minutes is enough for feeling refreshed. Or else it will affect your sleep at night.

Avoid being too full or too hungry

Dinner should be finished three hours before sleep. Avoid eating too full or too less.

Stop using electronic devices before sleep

Stop using electronic devices one hour before sleep to stay away from the lights emitted from screens, particularly blue light which will affect sleep.

Do relaxation exercises before sleep

Do some relaxation exercises before sleep, such as taking a warm bath, stretches, and some stretching exercises.

Avoid revising on bed

Bed is for sleep only, avoid doing homework, revising, playing mobile phones or watching television on bed.

Pay attention to sleeping environment

Sleeping environment has to be kept dim, quiet, well-ventilated and at a comfortable temperature.

Go to bed when you feel sleepy

If you can’t fall asleep after 20 minutes in bed. Get up and do some relaxing exercises in a dimly lit environment till you feel sleepy.