We all know that sleeping is one of the most important things you can do for your brain to function better, especially during exam time.
Here are some Dos and Don’ts to help you get a good night sleep during exams:
- Get up at the same time each day – this helps your body clock run smoothly. If you can stick to a fairly regular waking and sleeping time, your body will become accustomed to it. Avoid the temptation to try to make up for a poor night’s sleep by sleeping in.
- Get regular exercise each day – there is good evidence that regular exercise improves restful sleep. Exercise before dinner or in the morning works best
- Be comfortable and relaxed – it’s hard to sleep when you are cold. Warm hands and feet are particularly important. If you have uncomfortable pillows, mattress or bedclothes, consider replacing them. You will spend the next eight hours in bed and you don’t want to be uncomfortable. A warm bath about an hour before bedtime may promote sleep.
- Make the bedroom a restful place – this means keeping the room
cool, keeping noise and outside light to a minimum and leaving distracting things such as beeping watches or clocks out of your bedroom.
- Use your bed only for sleep -Some people use the bedroom as a lounge, by studying, watching tv, and doing tasks like ringing people. You need to try and avoid this and make sure that bed is associated with sleeping. The brain makes connections between places (the bedroom) and events (sleeping) and you need to reinforce these.
- Get as much natural light as you can – natural light is important for the body to produce melatonin which is a sleep-promoting substance. Sunlight early in the day is particularly helpful in synchronising your body clock.
- Understand your sleep need – most people need between seven and nine hours sleep each night, but this includes naps and time spent dozing in front of the television.