Eat, sleep, study, repeat:
Sleep expert advises how to thrive during the exam season
Exam season is often the most stressful time of year for students across the country. The tendency to lose sleep, increased screentime and caffeine consumption, and unhealthy snacking, can often have counterproductive effects on exam performance.
Sleep is the most important revision tool you can have. A well-rested mind makes for a productive memory, and so Lisa Artis, sleep expert and deputy CEO of at Viva client The Sleep Charity, has compiled some top tips for a good night’s sleep.
- Put in the prep: Having a structured revision plan and ticking off everything you can reasonably accomplish in one day is the best way to ensure you’re not going to bed worrying about a list of tasks you’ve yet to accomplish.
- No all-nighters! Most people need at least six to eight hours of sleep every night, and pulling an all-nighter to cram in revision will do more harm than good. Lack of sleep will only heighten your stress levels and make your brain feel ‘fuzzy’ while you’re trying to think of those important answers.
- Time for P.E.: Physical exercise is a good way to shake off anxiety. Going for a walk, run, or taking part in a sport can exert some energy and help you get ready for a better night’s rest.
- Don’t force it: Try and stick to your usual bedtime routine as much as possible, as going to bed hours earlier than usual can make you feel even more restless. It’s also important to have a tidy and calm dedicated sleep space, so if you can, try not to revise in your room.
- Socialise – a little: Getting together with friends is another healthy way to blow off steam and chat to others who are in the same boat. Sharing how you’re feeling can work wonders for calming your mind, which can help you drift off feeling lighter and less anxious.
- Positive self-talk: Ruminating in negative thoughts about your progress can only make you feel worse, and so monitoring your self-talk, focusing on the present, setting realistic goals, and remaining appropriately optimistic can help take some of the weight off the stress of the season, helping you to unwind more easily.
The Sleep Charity provides a free hotline run by a team of specialist-trained sleep advisors to offer tips, advice and practical strategies for a good night’s sleep.
Call the National Sleep Helpline by The Sleep Charity in association with Furniture Village, for advice and support on 03303 530 541 or visit thesleepcharity.org.uk
Or visit their teen-specific advice website: https://bit.ly/TSC-teen
Struggling to get a decent night’s sleep? Click here to download The Sleep Charity’s free eBook – Understanding Your Sleep. There are lots more resources to help with sleep, including advice for children, over 50s, shift workers and how to cope with jetlag by clicking here.
About The Sleep Charity: The Sleep Charity, incorporating The Sleep Council, provides advice and support to empower the nation to sleep better. We campaign to improve sleep support and access to high quality information, raise awareness of the value of a good night’s sleep and promote understanding around the complexities of sleep. We want everyone to share our vision that sleep is a vital component of health and wellbeing and that everyone living with sleep issues should have access to effective, consistent, evidence-based support.
