As schoolchildren and university students in South Africa prepare for and begin to write their year-end exams, it’s important for them (and their parents) to ensure they get quality sleep. By prioritising sleep, students are more likely to perform well academically and be able to manage stress during exams, as well as their physical and emotional well-being.
A balancing act
Restonic sleep expert Dr Alison Bentley explains that sleep is crucial for memory formation, consolidation, and recall. She emphasises that although there may be a need to strike some sort of compromise around how many hours are spent studying versus sleeping, there is a tipping point. Too much compromise on the sleep side of the equation can significantly impair one’s ability to concentrate, focus, and retain information.
“Learning is about memory formation and sleep is a critical part of creating and consolidating memories,” Dr Bentley says. She says that while different people have varying ways of committing information into their brains (e.g. some people learn by hearing; others by seeing), everyone needs sleep to “bank” that information and to be able to recall it when required.
This is why poor sleep can hinder focus, memory retention, and problem-solving skills, which are crucial for exam performance. Dr Bentley says it’s worth putting this into a (simplified) maths equation to demonstrate the effect of compromising on one’s sleep.
“Let’s say that you are not sleeping well because you’re anxious about exams, and because of that, you can only get 50% of the information that you need to get into your brain. Then, let’s say you cut your sleep shorter because you think you should give yourself more hours to study, but less sleep means you compromise your ability to consolidate information into your memory. So, because of poor quality sleep, you’ve only put in half the information you needed to, and now because you’re not getting enough sleep, you can only ‘bank’ 50% of that information. When you get to your exam, you can actually only recall 25% of the information you need to. That doesn’t make sense at all, and yet that’s what lots of us do.”
Supporting your child
One of the best ways parents can support their children through exam periods is to help them get good sleep (which means enough sleep as well as good quality sleep).
Dr Bentley says it’s important to understand that different people function better at different times of the day. Some will study more effectively at night, while others find morning studying suits them better. Parents should be conscious of whether their child is a night owl or a morning owl and support them in developing a sleep and study routine that works for their body clock.
They should also think carefully before turning to sleep medications. While some people (particularly those who get so anxious that they cannot sleep at all the night before an exam) may benefit from a sleeping tablet, some medication does compromise memory formation, so it’s best to speak to your child’s doctor about their particular needs.
Getting the basics right
It’s much easier for students to sleep well before and during exam season if they already have good sleep habits in place. Parents can assist with putting the basics in place:
- Invest in a quality, comfortable bed that offers your child the right support for their growing body. “Younger (and therefore lighter) children tend to find plush or medium beds more comfortable, while older teens or young adults who are heavier might find a firmer bed a better fit,” says Dale Harley, Marketing Executive at Restonic. “You might also want to think about your child’s sleeping position and their height. A single bed is great for young kids, but if you have a lanky teen or young adult in the house, you might want to size up.”
- Ensure the child’s bedroom is conducive to sleep – cool, quiet, and dark. “Eliminate distractions, such as loud noises or excessive light, and remove electronic devices from the room, as screens can disrupt sleep patterns,” says Harley.
- Limit intake of caffeinated beverages and sugary snacks, especially in the afternoon and evening, as these can interfere with falling asleep.
- Encourage relaxation before bed. Help children wind down with calming activities like reading, light stretching, or listening to soothing music. This prepares their minds and bodies for restful sleep, rather than stimulating them with screen time or intense studying.
- Harness the power of naps. Dr Bentley says that taking a 30min nap can help to consolidate the information your child has been studying. “They might want to study for two hours and then nap to bank that information,” she says. Find out what works for your child and support them in that, even if it’s different to what works for you.
- Model good sleep habits. “Parents should demonstrate the importance of good sleep by maintaining healthy sleep routines themselves, creating a household culture that values the power of sleep,” says Harley.
For more sleep info and advice, visit the Restonic SA website or listen to the episode on studying and sleep from the Power of Sleep with Restonic podcast series.
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