Revision? Consider sleeping on it.
Here’s why sleep is vital for your teen's study sessions and how you can assist as a parent.
Scientific research has well-documented sleep’s role in effective revision and exam performance. Norman J, one of our tutors pursuing his PhD in sleep science at Leicester University, shares compelling reasons why sleep is indispensable for learning and tips for securing those essential 8 hours of sleep during the exam period.
Why is sleep essential?
Sleep rejuvenates the body and prepares the brain to absorb new memories upon waking. Our brains are bombarded with information throughout the day, and sleep helps embed these memories for long-term retention. Moreover, sleep reduces cerebral noise, facilitating the acquisition of further knowledge the next day.
During sleep, the brain processes and reinforces the day’s memories. Research suggests that this mechanism enhances memory consolidation during sleep. For instance, a study found that individuals who played Tetris during the day were likelier to dream about it, correlating with improved performance when they played again.
Thus, as the school term progresses and fatigue sets in, prioritising sleep is crucial for effective learning and maintaining a positive outlook. While a night of good sleep won’t recap a year’s lessons, a consistent sleep schedule greatly enhances focus, memory retention, and mood. Adequate rest also boosts confidence and resilience, which are vital as exam pressures mount.
Ensuring a peaceful and restful night's sleep every night.
Although last-minute cramming might suffice for regular tests, it falls short for significant exams. Cramming late disrupts memory recall and concentration, adversely affecting performance. The brain also struggles to assimilate new information late at night.
Even diligent daytime study can be undermined by high-stress levels, which may impair sleep and disrupt revision. Anxiety can lead to restless nights, which in turn can reduce concentration and memory, creating a cycle of increased stress and diminished sleep.
Establishing a routine of consistently 8-10 hours of sleep per night during the revision period is vital to excelling in studies and exams.
Top tips for a good night’s sleep:
Avoid caffeinated beverages after midday and limit yourself to one per day.
Disconnect from smartphones and laptops at least an hour before bedtime to signal your brain that it's time to unwind.
Try to keep a consistent bedtime routine, even though occasionally a late-night TV show might be tempting.
The art of napping.
Finally, teenagers everywhere will be thrilled to know that napping is beneficial for revision. Naps enhance alertness, improve memory retention, and boost creative problem-solving. Harvard University neuroscientists found that participants who napped after navigating a virtual maze performed better in subsequent trials, especially if they dreamt about the maze during their naps.
While controlling dream content is tricky, incorporating short, tactical naps into the revision schedule can be highly effective. Ideally, naps should last 5-15 minutes and be timed to align with natural energy lows in the afternoon. Setting an alarm is wise to prevent oversleeping, which can disrupt nighttime sleep.
Seek advice from those who’ve succeeded
Online tutoring can significantly assist your teen with challenging subjects and study techniques. Our tutors, all UK university alumni, have firsthand experience with the exams your teen is facing. They offer guidance, clarify complex concepts, and help organize revision plans to alleviate stress and enhance learning. Explore our online resources and consider recommending them to a parent seeking extra support for their child.
Best of luck, and sweet dreams!
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