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Not Sleeping Well Due To Exam Stress? Here Are Some Remedies

Feb 25, 2022

Posted by : Admin

Most students and parents will agree that exams are stressful, especially summative tests like Class-12 board exams. You need to complete the syllabus, practice problems, revise answers and stay on top of your health, so that you don’t end up falling ill on exam dates–not an easy task, especially when you're not sleeping. It's hard to keep up with your healthy habits and focus on studying before an exam without getting enough sleep every day. So, are you losing sleep due to exam stress and anxiety? Then this blog is for you.

Exam Stress: Why do you Fail to Sleep on the Night Before Exams?

Students need at least 7-8 hours of sound sleep every day for healthy living. However, most students fail to fall asleep at night or suffer from disturbed sleep patterns before exams. It can happen even if you are not struggling with studies. Loss of sleep at night is one of the significant symptoms of exam stress.
 
It has been observed that the primary reasons behind the lack of adequate sleep before exams are:
 
  • The habit of studying till late at night 
  • Excessive peer interaction and peer pressure (fear of missing out)
  • Lack of adequate physical activities like outdoor games
  • Misconceptions about cognition, leading to long hours of cramming
  • Taking irregular and brief naps during the daytime

Exam Stress Relief: Why do You need Quality Sleep?

Sleep is vital at every stage of life; from the time you are a new-born to when you become a senior citizen. It’s a crucial part of your life and affects how you work, think, and interact with others. Several clinical research studies have shown that sleep is intricately connected to various hormonal and metabolic (especially, anabolic metabolism) processes in the body. Sleep deprivation, sleep disorder, and circadian misalignment can cause metabolic dysfunction through sympathetic overstimulation, hormonal imbalance, and subclinical inflammation. Lack of quality sleep can also cause exam stress and anxiety.
 
However, you don’t need to worry. If the upcoming Class-12 exam is driving away your good night’s sleep, here are some remedies to help you deal with exam stress.

Exam Stress Remedies for Quality Sleep

In case you are wondering how to hit the bed and fall asleep right away, these are the simple solutions to exam stress relief and good sleep:
 
  • Set a bedtime
  • Avoid food before bed
  • Ensure comfortable sleeping conditions
  • Get into a comfortable sleeping position 
  • Engage in calming activities before bed
 
Read on to know more.
 
Set a Bedtime
 
You must get an average of 7 to 8 hours of uninterrupted sleep every night. It ensures that your body is replenished and refreshed for the day ahead, and you are able to stay alert throughout your studies during the daytime. One of the easiest ways to ensure quality sleep at night is to discipline your body and mind regarding the time to go to bed. Set a specific bedtime and do not deviate from the routine. You might find it difficult to fall asleep in the first few days, but slowly, your body and mind will get habituated, and you will fall asleep without significant effort by your bedtime.
 
Avoid Having Food just Before Bed
 
Having your dinner just before going to bed is neither good for your digestion nor healthy for quality sleep. Remember that eating carb-rich food creates a lot of instant energy, preventing you from calming down and falling asleep. On the other hand, sleeping slows down the body’s normal functioning, like digesting food and internalising nutrient molecules, causing a lack of nutrition and weakness. Eating too much or too close to bedtime can disrupt sleep patterns and leave you feeling more tired than ever.
 
 
Ensure Comfortable Sleeping Conditions
 
One of the biggest enemies of sleep is screen time. As a student preparing for board exams, you can barely live without checking class notes and study materials on computers and smartphones. Also, the global pandemic has made smartphones and tablets an unavoidable part of student lives. However, checking screens (like bright smartphone displays) before going to bed can interrupt your sleep. So, do not take phones to your bed and avoid checking screens (TVs, phones, and computers) before bedtime.
 
Another sleep-inducing condition is quietness and the absence of light in the bedroom. Your bedroom should be dark enough so that there's no light coming into your eyes while you're trying to fall asleep. Heavy curtains are suitable for blacking out outside light. Keep rooms well-ventilated. Lack of enough oxygen in the air can wake you up from sleep too. Be careful if you live in a cold place and use a room heater at night. Similarly, freezing ambient air in an air-conditioned room can also disturb sleep. Try to set the AC temperature to 24 degrees Celsius or above.
 
Do not forget to wear loose, comfortable clothes during sleeping.
 
Get into a Comfortable Sleeping Position 
 
Some people find that they sleep better on their stomach or side, while others prefer being on their back or side. Try different positions and figure out what works best for you! Whichever be your desired sleeping position, always try to keep your spine balanced and supported–it helps to keep muscles relaxed and spinal tissues stress-free. Use comfortable pillows and mattresses.
 
Engage in Calming Activities Before Bed
 
As a student appearing for Class-12 exams, it might be difficult for you to calm your mind before bed, especially if you are struggling with exam stress and anxiety. Some of the practical techniques you can try to calm your mind before bed include:
 
  • Writing daily journal/diary
  • Reading storybooks
  • Reciting a mantra or prayer
  • Meditating
  • Taking a bath
  • Listening to soothing music
 
Sleeping Improves Cognitions
 
It is natural to study for long hours just before exam dates and cram your lessons due to the fear of forgetting things at the last minute. And in such a situation, you might think that sleeping for long can hamper your efforts. However, it doesn’t help! Sleeping rejuvenates your brain cells, improving your cognition and ability to recall things. Long hours of study cause cognitive fatigue, disturbing alertness. It can even cause you to make minor mistakes. So, you should never undermine the importance of a good night’s sleep before your exams. Good health and mental agility can always help you to overcome exam stress. 
 
In case you are losing sleep over your higher education goals or what you will do once your school days are over, check out RNB Global University’s website here. No matter where your interest and aptitude lie, you will surely find the right course to pursue.  
 

Read - Worried About Your First Year in College? Here Are the Key Steps for Preparing

 

 

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