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The Sleep Fixer's top tips for beating exam stress and sleeping well.

We are coming to the end of exam time but if you are struggling with your sleep as a result then let me give you some helpful tips.

Sleep impacts every single

area of your life and if you aren’t getting enough of it then every part of your life is affected, from learning and concentration to friendships and dealing with stress.

Did you know that around 25% of children and young people between the ages of 12 months and 18 years have real sleep problems. 66% of teens say poor sleep negatively impacts their mental health. Exam time can be really stressful and stress has a profound effect on sleep and can cause a vicious cycle of poor sleep/lack of concentration/low mood which is exactly what anyone doing exams tight now wants to avoid.

Here are my tips for having good sleep whilst getting through the last few exams:

  • Keep waking up at the same time each day.

  • Make sure you expose yourself to natural daylight. So, sit by a sunny window, and get out in the garden. This will boost mood and suppress the sleep hormone melatonin during the day.

  • Take some form of exercise each day - even if it is just a walk.

  • Take regular breaks between revision.

  • Keep regular meal times, this helps to stabilise the circadian rhythm.

  • Try to avoid revision at least 2 hours before sleep.

  • Wherever possible revise outside of the bedroom environment.

  • Do something that you find relaxing in the hour before bed.

  • Plan your revision schedule in advance and time block so you know you have time for everything alleviating stress.

  • Darken your environment an hour before the time in which you fall to sleep to increase melatonin production, making sleep come more easily.

One for luck…..

  • Grey scale is a really simple hack you can use on your phone making it black and white and less appealing!

Remember if you are really struggling with your sleep and you need extra help get in touch with me here…

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