Sleep
Sleep! It’s so important that you get enough sleep, especially when you are stressed. Even if you have lots of studying to do, prioritize yourself and your wellbeing. In most cases, getting enough sleep the night before your exam is more helpful than staying up late or pulling an all-nighter to cram.
It’s the work the weeks before the exam that count, cramming the night before won’t do much
Try not to go on your phone before bed. The light on your screen will prevent you from having a good night’s sleep and you may scroll through social media for hours without realizing it
Teens and pre-teens need 8-9 hours of sleep. Not enough sleep can lead to
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Cranky kids
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Weight gain
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Inability to concentrate
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Slower response time
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Weakened immune system
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Lack of growth
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Increased feelings of stress and anxiety
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Being tired
Many things can prevent you from getting a good night's sleep, such as busy schedules, homework, tv, cell phone and computer use, sleep disorders.
SO WHAT CAN BE DONE?
1. Have a Bedtime Routine
Have a bath, soothing drink, going to bed at the same time each night, try a relaxed breathing exercise, get up around the same each day (even on the weekends)
2. Take Care of Your Body
Eliminate caffeine after 4 o'clock, avoid spicy meals or going to bed hungry, add elements of physical exercise to your day
3. Sleep only at night
4. Make your room a pleasant place to be
Use a night light, keep it clean and tidy, introduce pleasant smells (e.g. lavender), comfy bedding and pillows.
IN GENERAL
** Avoid Screen time at bedtime, watching tv in bed, napping during the day, exercising close to bedtime, heavy or spicy meals at bedtime.
** Try- Regular daily activity/exercise earlier in the day, set aside some time to discuss worries prior to the bedtime routine in order to give time to process and discuss solutions to encourage a positive start to the next day, Relaxation exercises leading up to or during bedtime routine.