7 sleep tips for exam success shared by the University of Surrey
Individual needs vary, but research shows that 7 to 9 hours of sleep every night is important for every human being. Students whose exams are near need to check out these 7 sleep tips to succeed in their exams shared by the University of Surrey.
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Make time for sleep: It is important to have a schedule for sleep and stick to it no matter what. When you have decided on a certain time to get up, count back the number of hours you want to sleep and then add half an hour. You need to go to sleep at that time for a good night's sleep.
Watch what you eat and when: Always remember to eat your dinner two hours before bedtime. Certain foods, such as turkey, milk, bananas, and walnuts, are thought to help you get good sleep. These foods contain tryptophan, which the body uses to make melatonin.
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Limit caffeinated drinks: Students need undisturbed sleep during exams. Limit your caffeine intake. It is advised to avoid all sources of caffeine from 3 PM only. Caffeine includes coffee, tea, chocolate, and fizzy drinks.
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Don’t use your smartphone in bed: Before you prepare to go to bed, it is highly advisable not to use devices that emit noise and light. LCD screens on phones and tablets emit blue-enriched light, which influences the body’s internal clock (circadian rhythm) and delays the release of the ‘sleep hormone’ melatonin.
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Clear your head before bed: It is important to go to bed peacefully. If you sit and go over your thoughts of the day, your brain will be active, which can hamper your sleep cycle. To avoid this, keep a notebook by your bed to write thoughts down before sleep instead. Meditation and breathing exercises can also help.
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Don't exercise before bedtime: Exercising is good for your health, but try to avoid exercising within two hours of bedtime during your exam period. Exercising releases endorphins which can impair sleep.
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One night of bad sleep won’t hurt: Don't stress yourself if you do not get one night of good sleep. Sleep is an autonomic function – you can’t force yourself to sleep, so worrying about not sleeping or the effect of not sleeping on the following day will impair sleep.