Feb 18, 2024
Why sleep hygiene is crucial for students preparing for competitive exams like JEE
By Vinod Agrawal
Aspiring candidates preparing for renowned academic competitions, such as the Joint Entrance Examination (JEE) in India, often encounter a highly stressful environment due to intense competition.
Often overlooked, sleep hygiene is a concept that incorporates a host of practices and habits that can considerably influence the quality and duration of one’s sleep. Sleep is an essential element of well-being encompassing various factors, including the quality of the sleep environment and the consistency of sleep patterns. Unfortunately, many students overlook the significance of sleep owing to their focus on academic success.
Some of the crucial benefits of embracing good sleep hygiene by students include-:
Cognitive enhancement
Sleep is crucial for cognitive function. During sleep, our brains consolidate new knowledge and experiences, improving memory retention and understanding of complex subjects. As a result, students who prioritise getting adequate sleep tend to have sharper cognitive abilities. This can be a powerful factor in mastering tricky topics included in competitive exams.
Reduced stress and anxiety
Preparing for competitive exams can be a daunting task that often leads to feelings of stress and anxiety. Unfortunately, they can have a negative impact on a student’s ability to learn and perform to the best of their abilities.
Getting enough sleep is crucial for managing stress and anxiety. It helps balance the body’s hormones and regulate brain activity, positively influencing mental health. Research has shown that students who consistently get enough high-quality sleep are better equipped to cope with the pressures of exam preparation.
Elevated mood
Getting enough quality sleep can have a significant positive impact on how we feel emotionally. Well-rested individuals tend to feel happier and more motivated. This mental state promotes productive studying and a positive learning attitude. Contrarily, not getting enough sleep can cause a student to become irritable and lose motivation, hampering exam preparation.
Steps to enhance sleep hygiene
Uniform sleep schedule
Establishing and maintaining a consistent sleep schedule is vital to regulating our sleep-wake cycle for optimum sleep quality. Students preparing for prominent exams like JEE should ensure a uniform sleep pattern, even on weekends.
Furthermore, activities like listening to soft music and reading a book during bedtime can set the foundation for quality sleep. Moreover, avoiding using smartphones and TV before going to bed is essential to avoid disrupting a peaceful sleep.
Regular exercise
Consistent physical activity adds significantly to your sleep quality. However, aspirants should avoid vigorous exercise close to bedtime, as it is counterproductive to sleep.
Students should take regular breaks throughout the day, as extended study sessions can lead to fatigue, impacting focus.
Also, completing the study sessions 2-3 hours before bedtime would give enough time for unwinding and relaxing. Lastly, in the case of prolonged sleep problems, students shouldn’t shy away from seeking professional guidance, as underlying medical conditions may demand treatment.
To accomplish the desired results, students and educational institutions must embrace a holistic approach to exam preparation, recognising that physical and mental well-being are paramount for academic excellence and a thriving career.
The author is the managing partner and head, FIITJEE Dwarka center.
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