“Sleep is an investment in the energy you need to be effective tomorrow.” – Tom Rath
This quote highlights that sleep is not a waste of time but an essential investment in health and productivity. Like monetary investments generate returns, quality sleep revitalises students’ energy, improves concentration, and boosts decision-making skills.
How many hours of sleep do students need?
Studies indicate that -
1. Children in the age group 6-12 years need 9 to 12 hours of sleep for physical growth, cognitive development, and emotional regulation.
2. Adolescents (13 – 18 years) need about 8 – 10 hours per night for memory retention, academic performance, and emotional well-being during growth spurts.
3. Young adults (18 – 25 years) need 7 -9 hours of sleep to enhance cognitive functioning, focus, and overall mental health during demanding academic years.
Especially during exams, students need an optimum level of sleep to consolidate learning, enhance focus and memory, improve problem-solving ability, boost energy, reduce stress and anxiety, avoid mental fog, and perform their best.
What is sleep deprivation?
Sleep deprivation for students occurs when they consistently get less sleep than needed, often due to late-night studying, stress, or poor time management. Exam time often brings immense pressure, leading students to stay awake late into the night, revising endlessly or worrying about their performance.
Do students get enough sleep?
A study conducted with 940 university students found that around 59% were identified as poor sleepers, and their sleep quality notably worsened during exam periods. 1
Research shows that 95.3% of college students reported sleeping less than the recommended 7-8 hours, particularly during exam periods. Approximately 54% of students indicated that they struggled to concentrate during exams because of inadequate sleep, which directly impacts their ability to remember information and achieve academic success. Furthermore, another study found that students who averaged at least 8 hours of sleep often achieved better results in their final exams. 2
Overtired students often find it difficult to recall lessons and maintain focus, highlighting the cognitive difficulties brought on by insufficient sleep. 2
A study carried out at MIT involving 100 students revealed a correlation between improved sleep quality, longer sleep duration, and consistent sleep patterns with higher academic grades. The researchers discovered that sleep accounted for 25% of the variance in students' academic performance. 3
Here are some ways students can incorporate sufficient sleep into their routine during exam season:
Focus on quality sleep
1. Establish a sleep-conducive environment by ensuring the room is dark, quiet, and cool, with minimal distractions.
2. Go for comfortable bedding and limit screen exposure at least one hour before bedtime.
Have an active lifestyle
An active lifestyle with a healthy diet helps students sleep well by promoting physical fatigue, which naturally enhances sleep quality. Regular exercise regulates the body's internal clock, reduces stress, and improves mood, making it easier to fall asleep. Additionally, staying active boosts overall health, creating a positive cycle of energy, rest, and productivity. Engaging in activities such as deep breathing, meditation, or light stretching can calm the mind before sleep.
Lay out a practical plan
1. Develop a timetable that designates specific times for study sessions, reviewing material, taking breaks, exercise, and relaxation to promote better sleep quality.
2. Prevent the stress of last-minute cramming and overloading by distributing the study sessions across multiple days.
3. Avoid last-minute rush and finish assignments early to ensure adequate rest.
Develop a clear routine
Establish a consistent bedtime and wake-up time each day. Consistent planning reinforces a healthy sleep-wake cycle for optimal focus and energy. While teenagers and young adults should aim for 7-9 hours of sleep, parents of students between 6-12 years should actively encourage and help them to sleep for a minimum of 9 hours.
Enhance sleep with smart naps and caffeine-free evenings
Students can use power naps wisely by limiting them to 15–20 minutes during the day to recharge without disrupting nighttime sleep. Short naps improve focus, energy, and memory retention. Additionally, avoiding caffeine drinks in the evening is crucial, as caffeine stimulates the brain, delaying sleep onset and reducing sleep quality.
Sleep management apps
There are several sleep management apps that can significantly benefit students by helping them improve their sleep quality, manage stress, and establish better sleep routines. Some of the well-known ones include Sleep cycle, Calm, BetterSleep, Twilight, White Noise Lite, Pzizz, Sleep Genius, SleepTime+, Headspace, Sleep as Android, SleepScore, and Insomnia Coach, to name a few. 4
Summary
Prioritising sleep is a key strategy for students striving to excel in their exams. Adequate rest not only boosts academic performance but also supports overall mental and physical health. As exam time approaches, establishing good sleep routines helps students tackle their studies with a clear mind and renewed focus, fostering success.
Disclaimer
The blog is curated by referring to various credible sources and does not necessarily reflect the opinions or positions of QS I-GAUGE. The information provided is for general informational purposes only, readers are advised to conduct their own research and seek professional advice before making any decisions.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC10487416/ 1
https://futurumcareers.com/8-hours-sleep-better-exam-results 2
https://www.nature.com/articles/s41539-019-0055-z 3
https://bcbstnews.com/bluehealthsolutions/12-apps-for-improving-your-sleep-stress-level-and-more/ 4
Read more
https://www.linkedin.com/pulse/prioritizing-sleep-during-exams-ranjit-kumar/
https://www.sleepfoundation.org/school-and-sleep/final-exams-and-sleep
https://longevity.stanford.edu/lifestyle/2024/01/10/sleep-and-academic-excellence-a-deeper-look/
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