Spring is in the air and we’re loving it in Camp Sleep Well. The birds are singing, buds are blooming and the sun is starting to reappear. With May just round the corner it means bank holidays and lighter evenings for us to enjoy. But for some, it also means sleepless nights and sweaty palms as exams are looming. We’ve pulled together our top tips for surviving exam season and reducing stress with a great night’s sleep…
Teenagers can miss out on vital sleep as they cram in last minute revision. In the month leading up to exams, the number of teens who have just five to six hours of sleep a night doubles to 20%*. Lack of sleep results in forgetting little everyday things. So those who pull all-nighters doing last minute revision are likely to forget most of what they stayed up to study. We know getting a great night’s sleep helps improve health, moods, thinking, memory and immunity. You brain keeps working when you’re asleep, consolidating what you’ve learned through the day. So really try to get your eight-a-night to maximise your chances of remembering facts and figures in the exam.
Stress can affect people in different ways. A staggering 83% of teens admit stress and worry affects their sleep*. What you do in the half an hour before you sleep directly affects your quality and quantity of sleep. During exams, having a healthy bedtime routine is more important than ever. Check out our 30 tips for a healthy bedtime routine for inspiration here. As well as having a bath, reading a book, dimming the lights and getting ready for the next day, why not have a warm cup of milk? Sleep Well is a natural milk drink designed to help all ages relax and get a better night’s sleep. Our gorgeous drink is made with whole Jersey milk, honey and valerian – the herb that’s been helping people relax and sleep for 2000 years.
Create a Space
According to UK Sleep Council, 82% of teens do last minute revision in bed. While there’s no denying the bed is more comfortable than the kitchen chair, if you spend all day revising in bed then your brain stops associating it as a place of rest and sleep. Our Sleep Specialist Dr. Neil Stanley adds, ‘the bedroom should be a sanctuary reserved for sleep. A place that is pleasant and relaxing.’ So keep your study books out of the bedroom.
Nutrition experts say that healthy eating can make a real difference to revision. So what brain-boosting snacks should you stock up on? Well, it’s no secret that nuts and berries are highly nutritious. Nuts are full of good fats and magnesium, which can help keep stress levels low. And berries are full of vitamin C to help keep your immune system running smoothly.
One of the best ways to stay focused is to keep hydrated. Whilst revising for exams, and ideally during the exam if allowed, it’s important to drink plenty of water. The NHS recommends you drink around 1.2 litres a day. If you don’t like the taste of plain water, try adding a slice of lemon or fresh mint and cucumber to give it a bit of a twist!
* Research by the UK Sleep Council