Sleep hygiene: inadequate sleeping can negatively affect your studying
Sleep hygiene is essential to effective exam preparation. During examination periods learners may be tempted to sacrifice sleep in order to study for longer hours, but inadequate sleep can negatively affect concentration, memory, mood, decision-making and overall academic performance.
Good quality sleep helps learners consolidate what they have learned, manage stress more effectively, and approach exams with greater alertness, confidence, and emotional balance. Therefore, sleep should not be viewed as wasted study time, but as an important part of a successful exam preparation strategy.
Sleep hygiene refers to the healthy habits, behaviors, and environmental factors that help you get a good night’s sleep. You can also regard it as a daily prep work you do to train your brain and body to relax, fall asleep easily, and stay asleep through the night.
Benefits of good sleep Improves brain function and memory: Sleep helps your brain organize information, store new memories, and clear out waste. This process makes it easier to focus, learn, and solve problems. Regulates mood and mental health: Resting gives your mind time to process emotions. Not getting enough sleep can make you feel stressed, irritable, or anxious, while good sleep promotes a stable and positive mood.
Strengthens the immune system: While you rest, your immune system releases proteins called cytokines that fight off infections, germs, and inflammation. Good sleep helps you get sick less often. Protects heart health: During deep sleep, your heart rate and blood pressure drop. This rest lowers the strain on your heart and reduces your risk of high blood pressure and heart disease.
Supports weight management: Sleep helps balance the hormones that control hunger. Lack of sleep can increase your appetite and increase strong cravings for sugary and high-calorie foods.
Reduces the risk of motor vehicle accidents and related injuries or death. How to promote good sleeping habits Going to bed and getting up at the same time every day even during weekends. Keeping your bedroom quiet, relaxing and at a cool temperature.
Block out light with dark curtains or a sleep mask. Relaxing bedtime routine e.g. read a book, meditate, do yoga, have a shower. Turning off electronic devices at least 30 minutes before bedtime. Avoiding large meals and alcohol before bedtime. Avoid caffeine in the afternoon and evening. Exercising regularly and maintaining a healthy diet.
Use the bedroom only for sleeping so that your mind is conditioned for that. It is essential for high school students to get at least 8 hours of good quality sleep every night, even during exam times. Developing healthy sleep habits such as maintaining consistent bedtime, limiting screentime before bedtime, and creating a quiet and comfortable sleeping environment, helps the brain and body recover from the demands of studying.
Cheers. Stay healthy, clean and of sound mind.
Letshsego Lovedelia Benjamin is a highly qualified Health and Wellness practitioner who holds a Bachelor of Social Science (B. Soc. Science)
Her extensive medical background is anchored by foundational qualifications in General Nursing and Midwifery. Additionally, she has earned advanced specialized diplomas in Community Health Nursing, Psychiatric Nursing, and Occupational Health Nursing.
Contacts email: letshego.benjamin@gmail.com
