How to Manage Your Sleep During this Exam Season

We can all agree that exam seasons are super hectic! A mixture of emotions goes through you, especially nervousness. Then, you may also want to revise a few chapters and strengthen your preparation. However, amidst all this, it is crucial to make sure you sleep for at least 8 straight hours.

A good night’s rest helps store your memories and maximize your performance. But the question of the hour is how do you manage sleep during the exam season? Well, don’t worry, we got your back. We bring you all the answers ahead!

8 Ways To Manage Sleep During The Exam Season

These are simple and easy ways. Try a couple of tips to help you out.

1. Make Time For Sleep

The very first thing you must do is schedule time for sleep. During your exam season, chances are you have a ton of portions to cover. So, come up with a proper timetable for the day. Be realistic with your study schedule too. Remember, overloading your mind won't help you. Instead, set aside time for your studies, a bit of relaxation, and seven to eight hours of sleep.

2. Room Must Be an Ideal Sleep Environment

As a student, most of the time you tend to study and sleep in the same room. But try to steer clear of your bed. And, if that's not ideal. Make sure you prepare your room before bedtime.

Once you are done with your studies, remove any clutter from the bed. Keep your books and other stuff in their designated place. Your bed should be inviting and not give you any stress. Keep your room cool and dark so you can snooze with ease.

3. Have A Relaxing Bedtime Routine

Don’t simply shut your books and lie down and try to go to sleep. You need to let your mind relax, even during the exam season. How do you do that? Well, all you have to do is come up with tactics that calm you down. It not only curbs any residual anxiety you may be going through but also prepares you for a good night’s rest.

Here are a few things you can try:

• Read a Book: No, we aren’t talking about re-opening your textbooks. But you can read something that you find relaxing. It helps you settle down.
• Bedtime Story: Even as children, we have all enjoyed listening to stories. It is such a soothing activity. You can try several apps available today.
• Guided Meditation: Sometimes, overthinking gets the best of us. And this isn’t something you need right before your exam. Here, guided meditation can be incredible to steer your thoughts in the right direction.
• Music: Music can be a great tool to calm yourself. You can even try relaxing sounds if that helps.
  
  

4. Say No To Screens Before Bed

The blue light from your mobile phones or tablets can hinder your sleep and affect the melatonin production that’s produced in the brain. Now, melatonin is a sleep hormone, which is crucial to help you fall asleep. So, at least an hour before bed, make sure you put your electronics away.

5. Limit Caffeine

During the exam season, may rely on caffeine and energy drinks. While a cup or two of coffee keeps you active and helps you stay focused, overdoing it is not good for you. Caffeine stays in our system for almost 10 hours. So, it's always best to limit caffeine intake after 3 pm.

That’s not all. There’s also the risk of coffee jitters. The symptoms include shaky hands, a rapid heart rate, and an anxious feeling. Again, this occurs because of drinking too much coffee.

6. Eat Healthy

Eating at odd times can impair sleep. Try to have your meals on time. And, if you have a late-night study session and feel hungry, opt for healthy snack options. A glass of milk, banana, or even walnuts contains tryptophan. They will not only satisfy the hunger but can also induce sleep as tryptophan is used to make melatonin, the sleep hormone.

7. Plan Power Naps

As you tackle the demands of exam season, consider adding power naps to your routine, 20 to 30 minutes of daytime snooze. These short breaks can help combat fatigue without disrupting your nighttime sleep.

Short naps can be great and help refresh your mind. They also boost alertness and focus for your upcoming study sessions. Find a quiet spot, set an alarm, and indulge in a quick rejuvenating nap.

8. Have A Positive Mindset

Having a positive mindset is key during exam season. Make sure you organize tasks, break them into manageable steps, and set realistic goals. Remember to celebrate small victories and recognize your hard work.

When you approach challenges with a positive outlook, it not only reduces stress but also improves the quality of your sleep. A calm mind is more likely to enjoy a shuteye, aiding your ability to face the next day's tasks with renewed energy and focus.

Conclusion

These are a few things you can try to relax and sleep during the exam season. But remember, it’s okay to mess up your sleep schedule at times. Don’t let that worry eat you. Instead, try to do better the next day. And just as important as studying is, sleep is also crucial because it plays a major role in boosting your academic performance.

When you sleep well, it improves concentration and problem-solving skills, which are essential for learning and exam preparation. Quality sleep also takes care of your emotional well-being and reduces stress and anxiety levels associated with exams.

And lack of sleep means you become fatigued and this won't help you. Why? Because it harms your focus and leads to unnecessary mistakes.

If despite everything, sleep eludes you, your mattress might be the culprit. Here, you need one that supports you every time you toss and turn, keeping you absolutely cozy. Enter The Sleep Company.

The Sleep Company mattresses come with SmartGrid Technology, which is one of a kind. It is firm when you need support and soft when you need comfort. This amalgamation makes sleep your best friend and ensures you can rest easy and fully recharge yourself to face the examination.

Your journey to refreshing sleep starts with the right mattress!