Healthy living blog

How to make sure you’re getting enough sleep during exam period

Exam period is defined by high stress, increased caffeine intake and poor sleep patterns.
Getting enough sleep is super important to ensure you are at optimal concentration during exam period! It can be a time where you feel pressured to stay up until the early hours of the morning to cram in the final hours of study. However, when you’ve had 3 or 4 hours of sleep or maybe even none at all, you’re definitely NOT going to be performing at your best. Sleep during this stressful time should be at the top of your priority list. Getting 8-9 hours per night is going to be vital to maximise your concentration and reduce the likelihood of hurting those exam marks! The difference between grades could be to do with the amount of sleep you’re getting.

Effects of not getting enough sleep

Poor sleep habits can negatively affect us during a time where concentration is critical. Shifts in sleep schedule can lead to feelings of poor mood, lack of concentration, cravings for high processed foods and caffeine, and increased feelings of depression.

Tips and tricks to wind down

Here are some tips and tricks that can assist you with maintaining positive sleep habits during exam time:

  1. Limit your intake of caffeinated drinks
    Caffein can heighten feelings of stress and anxiety, which are feelings that are already enhanced during exam period. Stick to one coffee per day. Try to have this in the morning instead of the afternoon, otherwise you won’t feel like going to sleep at a reasonable hour!
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  3. Make your bedroom a place of rest
    Studying at a desk in your room is quite common and is totally fine to do, however try to limit your time in your bedroom as it is a place of rest. Change up the scene and sit at the dining table or go to a library where it can change your headspace for a place of a rest to a place of work!
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  5. Don’t use your phone right before you go to sleep
    Limit the amount of time you spend on your phone at night. It can switch our brains on and reduce the likelihood of tiredness.
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  7. Have a set routine
    Maintaining a routine such as showering, brushing teeth, getting into PJs and then into bed at approximately the same time each night can create a positive sleep habit and help your body to wind down.
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  9. Make time for sleep
    Sleep is so important and should be prioritised. Make sure you go to sleep around the same time each night. Find a bed time and a wake up time that allows you have the recommended 8-10 hours of sleep per night.

 

In summary, look after yourselves during exam period and listen to your body. Your marks will thank you later!

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