Exam periods require you to be focused, and there's often a lot of stress and a heavy workload which often stands in the way of a good and restful night's sleep. So what can you do to sleep peacefully, get enough rest and ace your exams?
1. A good bedtime routine
In the evening before you go to bed, you should try and avoid any kind of stimulation, like going on your phone or laptop, playing video games, or watching an action movie. It's also recommended that you stop studying at least an hour before going to bed. Instead, you should read a book (one which has nothing to do with your exams), meditate or do some breathing exercises. You could also go for a short walk or take a hot bath to clear your mind.
2. A regular sleep cycle
It's important to listen to and respect your sleep cycle. Students often prefer to study late in the evening and ignore the signs of tiredness; this is a big mistake! When you're tired, your brain doesn't have the energy it needs to retain information. At this point, it makes no sense to keep studying, your brain won't retain any information. If you go to bed late, you'll be too tired to get up early and study the following morning. It's better to go to bed early enough on a regular basis and continue learning the next day when you're well-rested.
It is well-known that physical exercise and sports are good for your health. After exercising, your body has more energy and your memory is improved. One of the best solutions to sleeping problems is to exercise in the morning, as exercise increases energy and alertness. So, if you exercise at night, you'll have more energy when you fall asleep, and that's certainly not the desired effect, especially if you're having trouble falling asleep. Therefore, it's better to do some physical activity at the beginning of the day.
Read our blog on how sports help you study
to learn more about the benefits of regular exercise.
4. Have a healthy diet
It's no secret that food plays an important role in your overall health. Therefore, you should pay close attention to what you put into your body. Particularly during exam periods, there's a temptation to eat everything that comes your way, whether it's sweets or soft drinks, which often contain a lot of sugar and lead to fluctuations in blood sugar levels. You should stop drinking sugary or caffeinated drinks at around 4 p.m. This means no more energy drinks or coffee! It's also healthy to eat at regular and fixed times each day and to have a healthy and balanced diet to promote digestion. Fatty and sugary foods are difficult to digest, and poor digestion makes restorative sleep difficult. Therefore, it's best to eat a light meal in the evening.
5. Get enough sleep
It is recommended that you get at least seven hours of sleep to keep your body and mind well-rested. So, it's crucial to ensure you get enough sleep during exam periods. Sleep is essential to maintain your full ability to concentrate and learn. When you sleep, your brain stores the information it has received during the day, so sleep makes remembering easier. Restful sleep also helps you to be less stressed the next day. If you need to, you can take short naps, which are better than coffee or energy drinks. Such a short nap lasts between 20 and 30 minutes and allows the body to recover and recharge its batteries.
6. Beware of blue light
You come into contact with artificial blue light from screens on a daily basis. This light can have negative effects such as headaches and blurred vision. It also "tricks" your body into stopping the natural production of melatonin, which slows down sleep. So, setting a blue light filter on all screens can work wonders.
If you follow all of this advice, you're guaranteed to improve the quality of your sleep during whatever busy time you're going through. With restful sleep and good learning methods, nothing can stop you from passing any exam!