can sleep help with exams?

You’ve probably heard of – or are maybe even guilty of yourself – staying up to the early hours of the morning fuelled by coffee or energy drinks to squeeze as much studying into the day as possible.  

You may not be surprised that this is not a productive study technique. But how important is sleep to your exam prep exactly? 

why is sleep important? 

• It helps improve memory. During sleep, your brain consolidates memories, making things you’ve learnt easier to recall. 
• It reduces stress and anxiety, as adequate sleep regulates stress hormones promoting emotional resilience  
• It improves focus and concentration, setting you up for a better performance during exams or studying and improving your ability to process what you learn. 

As well as benefits to your mental health, regulated sleep can help with improving your immune system and lowering the risk of chronic illnesses. 

how can I improve my sleep? 

So, you understand why you need a good night’s sleep, but getting the right amount of shut eye isn’t always easy. Here are a few tips for improving your sleeping routine: 

craft a consistent sleep schedule

Our bodies thrive on routine. Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle for easier falling asleep and waking up feeling refreshed. 

create a relaxing bedtime routine 

Wind down before bed with calming activities like reading a book, taking a warm bath, or practicing light stretches. Avoid stimulating activities like watching TV or using electronic devices for at least an hour before bed. The blue light emitted can disrupt melatonin production, a hormone that signals sleepiness. 

create the perfect sleep environment 

Make your bedroom a sleep haven. Keep it cool, dark, and quiet. Invest in blackout curtains, earplugs, and a comfortable mattress and pillows. Remove distractions like electronics from the bedroom to encourage relaxation and sleep. Avoid using your bedroom for activities like studying. This can trick your brain into associating your bedroom with wakefulness, making it harder to fall asleep and achieve restful sleep. 

disconnect from your devices

Disconnecting from technology can be a challenge. However, the blue light emitted from electronic devices can disrupt sleep patterns. Turn off screens like TVs, laptops, and phones at least an hour before bed. Consider using blue light filters on your devices or setting them to night mode in the evening. 

still struggling to catch those Z’s? we might be able to help. 

Sometimes there’s something going on beneath the surface. If you’re still struggling to sleep after making changes to your routine, it might be due to mental health issues like anxiety, or conditions such as insomnia.  

You can access free mental health support through our partnership with Qwell. Alternatively, contact us and we’ll help you get the support you need.