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Sleep Smart to Score High: The Key to Better Exam Performance

Students studying for the exam

Are you one of those who believe in burning the midnight oil during the exam time? Well, as much as you believe that little or no sleep for a few days or weeks won’t have any impact or memory while you continue to use those extra hours for that extra revision, research indicates otherwise. Your parents and elders in the family are right when they emphasize on the importance of at least 8-9 hours of sleep every day. A good night’s sleep helps in learning as your brain is fully rested which in turn leads to having high concentration levels and will help you focus better.

Below are some tips that can help you maintain a healthy sleep schedule during exams:

  1. Prioritize sleep and establish a routine– Try to get 8-9 hours of sleep every night. Go to bed and wake up at the same time every day. A consistent schedule will help your body to reinforce your sleep-wake cycle
  2. Create a restful environment– Make sure your bedroom is quiet, dark, and cool. Consider using blackout curtains, eye masks, or earplugs if needed.
  3. Limit screen time– Try to avoid using a computer, tablet or phone at least an hour before your sleep time. The blue lights emitted by these devices can hamper your ability to sleep.
  4. Be mindful of your diet– Avoid large meals and caffeine at least a few hours before your bed time. Having large meals or caffeine just before bed time can cause discomfort in sleeping and disrupt a good night’s sleep.
  5. Hydrate yourself– Drink enough fluids to stay hydrated. However, limit fluid intake in the evening to avoid waking up at night for trips to the bathroom.
  6. Manage your stress and anxiety: Board exams can be stressful, yet it is important to manage your stress for a good sleep. Techniques like deep breathing, yoga, or writing down your worries in a journal can be helpful.

Remember that sleep is crucial for your brain’s processing and memory consolidation. It’s not just a break from studying. A well-rested mind functions better and is more focused, attentive, and capable of better performance.

Author: This blog has been written by Padmavati Gopalan.