Only return to the room when you feel sleepy again. Instead, employ the 15-minute rule: if you can’t sleep after what feels like 15 minutes, get up, leave the bedroom, and read or relax somewhere else. If you can’t drop off, don’t stay in bed trying to force yourself to sleep. Meditation and breathing exercises can also help. Sitting and ruminating over thoughts of the day will keep the brain active, so try keeping a notebook by your bed to write thoughts down before sleep instead. There’s some truth in the old saying that taking a problem to bed means you wake up with the solution - but don’t let the problem keep you awake. Read more tips on exercising for exam success. Instead, use those few hours to create a relaxing bedtime routine – perhaps by having a bath with lavender oil, or sitting and reading a book. As such, try to avoid exercising within two hours of bedtime. However, the endorphins released from exercise can also impair sleep. Have a bedtime routineĭoing exercise is a great way to relax during the exam period, as it causes the release of endorphins and improves your mood. Read more about Surrey's sleep and electronic devices research. Light can also make you feel more alert, again training the brain to perceive the bed as a place of cognitive arousal. Without melatonin, although you can sleep, the sleep you achieve will be light and non-refreshing.
This light influences the body’s internal clock (circadian rhythm) and delays the release of the ‘sleep hormone’ melatonin. LCD screens on phones and tablets emit light that is blue enriched.
Don’t use your smartphone in bedĮlectronic devices emit noise and light both will stop you sleeping. This can make it hard to initiate sleep, so remove all distracting items from the bedroom area. Make your bedroom a place of restĬhecking emails or doing some last-minute revision in bed may stop your brain associating the bedroom as a place of quiet rest and, instead, the bed becomes associated as a place of cognitive arousal. Remember caffeine isn’t just in coffee – it’s also in things like tea, chocolate, and fizzy drinks. Limit caffeinated drinksĪlthough the impact of caffeine varies from person to person, try avoiding all sources of caffeine from 3pm and adjust if needed. Read more tips about what to eat during exams. It’s thought that certain foods help sleep turkey, milk, bananas, and walnuts all contain tryptophan, which the body uses to make melatonin. Although you should try not to go to bed hungry, try to have a big dinner before 7pm and then a smaller snack in the evening if you are still hungry. Watch what you eat and whenĮating late meals because you have been studying all day will alter your internal clock and impair sleep. The extra half an hour is important - we often forget about the time it takes to brush teeth, set the alarm clock and so on.
This time becomes the scheduled time to switch the lights out. When you have to get up at a certain time, count back the number of hours you want to sleep and then add half an hour. The most important thing is to remember to schedule time for sleep. Read our tips and advice to help you wake up fresh and prepared every morning. Getting enough sleep is vital to feeling and performing your best, which makes a good night’s rest particularly vital around exam time.
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