Don’t skip sleep to pass exams
If you’re amongst those preparing for exams this season then don’t fall asleep at the wheel before you’ve read our top tips to help you maximise your time, minimise your stress levels, and increase positivity. We know it’s not easy carving out a successful academic path when you have Game of Thrones re-runs or Blur’s new album to listen to, but it turns out the simplest thing you can do to help your future exam-taking self out is get a good night’s sleep!
Trying not to bog you down too much with numbers relating to the percentage of students who stay up cramming for exams instead of investing in a good night’s sleep… more than half of teens (56%) admit to regularly cramming all their revision into one night. The side effects of which can be detrimental to getting a decent sleep, as 18% struggle to fall asleep, 28% often wake up throughout the night, 28% wake early and 10% suffer a combination of all three.
Lisa Artis of The Sleep Council told us that ‘a worryingly high number of teenagers are not getting as much sleep as they need to function and perform at their best in the build up to exams. They are sacrificing sleep to study when in fact they will be more mentally alert cramming in extra sleep rather than more revision’.
The mounted stress piled on by external sources would be less intimidating if able to improve sleep patterns by cutting cramming from a revision plan. A good night’s sleep triggers changes in the brain that boasts memory, allowing more space for the information learned the day before.
Don’t underestimate the power of the desk. Too many teenagers use their beds as study apparatus. Separating the bed from study will aid the differentiation when hitting the pillow after a long revision session. 82% of teenagers confess to using their bed as a preferred study location because they reckon it’s a great place to spread out their papers and books.
Whilst cramming in bed, the current exam-taking generation aren’t studying in silence. Listening to music, eating chocolate and drinking energy drinks are factors which teenagers have admitted fuel their study time. All factors go hand in hand with the lack of sleep accrued during nerve wrecking study slots.
‘The most common way teenagers stay awake to study is by listening to music (52%), eating chocolate (34%) and drinking energy/caffeine drinks (26%). And almost half (46%) find themselves snacking more often when revising’.
So, without further ado, here are a few tips recommended by The Sleep Council to see you through the most stressful weeks of the academic year:
Be prepared
This goes beyond having a set of sharpened pencils. Draw up a rough revision timetable ensuring all subjects are covered and with adequate times allocated.
Get physical
Blow off steam by walking, running or getting involved in sport. Exercise provides an outlet for mental stress.
Prioritise
Set priorities and work on the most urgent first. A busy revision timetable can be overwhelming but break it down and digest manageable chunks as they come.
Practise a relaxation technique
Channel your inner Buddha or yoga goddess to create a sense of calm. Deep breathing with your eyes closed is a simple remedy to avoid or decrease stress.
Change the scenery
Persistence is key while studying but a change of scenery can reduce stress levels. Head to the great outdoors for some fresh air or a walk. Spruce up your bedroom when you can’t break away for too long.
Socialise
A little! Getting together with friends is a great way to keep you engaged. Chat about how you feel. Being surrounded by those going through a similar situation can boost your confidence.
Eat well
It’s natural to want to eat your feelings during periods of stress but eating healthily is the way to go. Ditch the chocolate and crisps and have easy-to-eat snacks such as nuts, fresh fruit or raw vegetables to hand.
Positive self talk
Be your own cheerleader. Thoughts, feelings and behaviour are all connected, so it’s important to monitor self-talk, focus on the present, set realistic goals and remain appropriately optimistic.
Finally, sleep well
As proven above sleep is essential in allowing your brain to function to full capacity. Most teenagers need eight to nine hours sleep a night so no cramming!
Work your socks off, hit the hay early and reap the body benefits of munching bananas to gain your best exam results. Wishing the best of luck to all of you book worms out there!
The research for The Sleep Council was conducted by Atomik Research from 4th March – 6th March 2015, by an online sample of 1,000 teenagers aged 13-18 based in the UK.
