Why sleep quality is important during exams
Did you know chronic sleep deprivation, which many teenagers experience during exams, can have serious consequences to academic performance?
Matric students across the country are currently writing their final exams. The additional stress and anxiety associated with exams can lead students to pull “all-nighters” or not sleep to cram for tests.
Unfortunately, those all-nighters can have a negative impact on your teen’s grades. Better sleep could be the answer to higher exam scores.
What sleep requirements do teens have?
Teenagers require eight to ten hours of sleep per night.
Our circadian rhythms, also known as internal body clocks, govern our natural sleep schedule. Unfortunately, this circadian shift occurs during adolescence. The change in sleep schedule can have negative consequences such as poor mood and concentration, as well as increased feelings of depression.
Sleep deprivation can develop quickly or gradually if you consistently shorten your sleep regularly. A week of missing one hour of sleep per night results in the same cognitive impairments as a single all-nighter. Most students sleep only about six hours per night during finals, so they are definitely sleep-deprived.
During finals week, no one has more on their plate than teens writing matric. It’s important that parents do everything they can to improve their children’s sleep during this time.
Here are six tips to help your child get more sleep during exams.
Allow your child to nap
Students who nap more often have higher grade point averages. Research shows napping immediately after learning something can improve memory of the material by 11%. However, there is a fine line between napping just enough and napping excessively. Your teen should limit naps to 20 to 30 minutes and schedule them to end by late afternoon. Otherwise, they might have trouble sleeping later that night.
Help them maintain a regular sleep schedule
Every day, encourage your teen to go to bed and wake up at the same time (including weekends). Inconsistent sleep has been linked to lower grade point averages, whereas consistent sleep can improve academic performance.
Ensure they have a quiet sleeping environment
Create a quiet and dark sleeping environment for your teen by putting up block-out curtains in their room and buying them earplugs if external noise is a concern. Weighted blankets may also help some teens relieve anxiety, although they can be hot during summer months.
Limit Smartphone use after bedtime
Because of the blue light they emit, electronics can trick your teen into staying up past their bedtime. Ensure they turn off their phone at least 30 to 60 minutes before going to bed.
Encourage daily physical activity
Even if it’s just a brisk walk around the block, daily exercise has been shown to improve sleep quality. Because your teen will be pressed for time during exams, encourage them to do a few minutes of cardio as soon as they wake up. This will give them an extra energy boost, while also assisting in the realignment of their circadian rhythms and improving their sleep.
Limit your teen’s intake of caffeine
Because exams are so exhausting, it’s natural for your teen to crave energy drinks, coffee, and snacks whenever they need a pick-me-up. Unfortunately, these will almost certainly disrupt their sleep. Be mindful of your teen’s caffeine consumption during exams. Limit their intake to 400 mg per day and encourage them to stop drinking coffee and other caffeine rich beverages at least eight hours before bedtime.
