Sleep and exam success: Why rest is your secret weapon this revision season

As exam season approaches, it's normal to feel overwhelmed. Whether you’re preparing for GCSEs, A-Levels, or university finals, stress and anxiety can take over – and your sleep is often the first thing to suffer. But while burning the midnight oil might feel productive, sacrificing sleep could actually sabotage your performance.

In fact, a good night’s sleep might be the single most effective revision strategy you’re yet to prioritise.

Why exam stress keeps you up at night

When you're stressed about upcoming exams, your brain activates its ‘fight or flight’ system – releasing a hormone called cortisol. While a small amount of cortisol helps you stay alert during the day, high levels can disrupt your ability to fall and stay asleep.

This is a biological response designed to protect us from danger. A few hundred years ago, cortisol might have helped someone escape a hungry bear, but today, it’s more likely to keep students tossing and turning at 3am worrying about tomorrow’s exam paper. But the thing is, your brain can’t tell the difference between an ancient threat and modern-day exam stress – and there lies the problem.

Why sleep is crucial for memory, learning, and focus

Sleep isn’t just rest – it’s your brain’s most important revision tool. During the night, your body cycles through different stages of sleep. Deep sleep helps repair the body, while light sleep and REM sleep play key roles in consolidating memories and processing information.

This means the content you revise during the day is actually embedded into your memory during sleep. On top of that, sleep helps regulate your emotions, sharpen your concentration, and improve recall – all of which are essential for exam season.

A recent study by the University of Cambridge and Fudan University even found that children who slept the longest had the best brain function and the largest brain volume – further evidence that quality sleep is essential for mental performance.

If you’re struggling to get a full night’s shut eye, here are five expert-backed tips for sleeping well during exam season

Our head of sleep science, Hannah Shore, explains that getting quality rest isn’t just about switching off the lights – it’s about creating habits and an environment that support your natural sleep cycle.

Here’s how:

1. Stick to a routine

Routines can be hard, especially for students. But during exam season try to go to bed and wake up at the same time each day – even on weekends. This routine trains your body to release the right hormones at the right times, making falling (and staying) asleep much easier.

2. Wind down before bed

Cramming right before bed might seem helpful, but it stimulates your brain and keeps stress levels high. Instead, stop revising at least an hour before you plan to sleep. Use that time to do something relaxing – such as breathing exercises, meditation, a warm shower, or even watching a comforting TV show.

3. Create a sleep-friendly space

Your bedroom should be cool, dark, and clutter-free. If you’re using your room to revise, make sure to pack everything away at the end of the day so your brain doesn’t stay in study mode. Your bed should feel like a calm, safe space – not a revision station.

4. Give yourself enough time

Teenagers typically need more sleep than adults – around 8-10 hours per night. Don’t assume you can survive on less just because you’re busy. Sleep isn’t lost time; it sets you up for the day ahead and helps you perform your best.

5. Don’t force sleep

If you're lying awake and can't drift off – whether it's 10 pm or 3 am – don’t just stay in bed worrying. Get up and start your wind-down routine again. It might only take 30 minutes, and you’ll be far more likely to fall asleep than if you spend that hour staring at the ceiling.

Sleep. It’s not a luxury, it’s a necessity

As Hannah puts it:

“Sleep isn’t a luxury during exam season, it’s a necessity. Students who prioritise rest will give themselves the best chance at success.”

So while revision is essential, don’t underestimate the power of a good night’s sleep. Your brain needs it to function, your memory depends on it, and your mental health benefits from it.

Looking for more expert-backed sleep advice? Explore our sleep tips, product guides, and resources to help you rest better, on our sleep journal.

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References

ITV News - Could longer sleep improve your child's test results?