- Apr 21, 2025
Sleep During Exam Season: Don't Let Stress Steal It!
Important exams often lead students into stress, sleepless nights, and physical exhaustion. Yet many people still choose to ignore this and focus on cramming as much as possible, thinking it's the most time-efficient way. This is a critical misconception.
Maintaining good sleep during exam season is essential. Let CHUS walk you through practical tips to improve sleep for students - and important insights for parents too.
The Unseen Consequences of Sleep Deprivation During Exams
1. Physical decline and weakened immunity
Lack of sleep during exam season prevents the body from recovering properly. The immune system takes a hit, making fatigue worse and illness more likely. For students, late-night study marathons also negatively affect skin and appearance - adding even more stress.
2. Decreased learning performance
Insufficient sleep during exam periods leaves the mind foggy, memory impaired, and processing speed reduced. Worse yet, the prefrontal cortex - responsible for critical thinking, information organization, creativity, and language - functions less effectively. You might study more, but learn less.
Exam sleep is heavily affected by stress
3. Mood and behavioral disturbances
Sleep-deprived students often become irritable, withdrawn, tearful, or impulsive. If prolonged, this can lead to behavioral issues and feelings of hopelessnes.
4. Falling asleep on exam day
This is a serious but often overlooked outcome. Every exam season, there are students who over-cram and accidentally oversleep - or worse, doze off during the test due to extreme fatigue. A terrifying consequence indeed when lack of sleep during exam.
Sleep loss during exams brings serious consequences (Image: Thanh Nien Newspaper)
How to Maintain Sleep Quality During Exam Season
As graduation and entrance exams approach, no matter how rushed your revision is, sleep should never be sacrificed. Here are some simple but effective ways to ensure enough rest during exams:
1. Light movement with sunlight exposure
No need for heavy workouts. Just 15–20 minutes of early morning walking helps the body relax and sunlight reduces stress, making it easier to sleep during exam season nights
2. Limit screen light exposure
Blue light from phones strains the eyes and delays sleep. One of the most overlooked but useful exam sleep hacks: avoid scrolling until you pass out - it really doesn’t work!
3. Avoid caffeine after 2 PM
Opt for water, fresh juice, or mild teas instead. Too much caffeine late in the day severely disrupts sleep later that night.
4. Eat enough - but eat right
Nutrition matters, but before bed, avoid greasy, spicy, or sugary foods that upset the stomach. A healthy gut makes for quality sleep during exam.
Healthy habits to protect sleep during exam season
5. Take power naps
If you’re sleepy during the day, go ahead and nap for 15–20 minutes. It won’t hurt your nighttime sleep and can help recharge your energy.
6. Use the Pomodoro method
Try the Pomodoro technique: study 25 minutes, rest 5. This boosts focus and saves time - leaving more room for quality sleep during exam days. You can find more about this method on the Pomodoro websites.
7. Deep breathing
Can’t fall asleep? Deep breathing helps calm the nervous system. For those struggling to sleep due to stress, breathing exercises often work better than tossing and turning.
8. Relax your way
Read a few pages of your favorite book, listen to soothing music, or doodle something random. These relaxation tricks help the body feel safe—essential for quality sleep during exams!
Use psychological techniques to support restful sleep during exams
What Parents Should Do When Their Child Can’t Sleep from Stress
- Proper nutrition: Never let your child study on an empty stomach. Besides full meals, warm milk or fruit slices can help them relax and improve sleep during exam week.
- Allow occasional treats: Snacking is often frowned upon, but during stressful exam periods, a little indulgence isn’t the end of the world. Try healthy snacks like oatmeal cookies, dried fruit, or quality dry foods.
- Create a positive atmosphere: Avoid academic talk at the dinner table. A cheerful environment indirectly supports better sleep.
- Upgrade their living space: A scented candle, soft night light, or calming essential oils can create a cozy mood. These small gifts from parents offer both comfort and care during this stressful time.
- Observe your child: Exam stress reduces sleep quality and weakens immunity. Keep an eye on your child’s health and mood so you can respond in time.
Parents should support their children with care - not pressure
How to Reduce Exam Stress
Instead of setting the goal “get into a top school,” try breaking it into more realistic daily goals: understand two history lessons, solve two math problems, and sleep before 11 PM. Completing these small goals triggers dopamine - the “happy” chemical - and significantly reduces exam stress.
Remind yourself: exams are only part of the journey. Learn to pause, breathe, and trust that your efforts matter - even on days that don’t go perfectly. Don't let stress take over your sleep during exam period.
And remember: the real winner in exam season isn’t who studies the most, but who stays the sharpest during those critical moments on the test.
Exam stress can't be eliminated, but don't let it overwhelm you! (Ho Chi Minh City Government Newspaper)
Conclusion
High-quality sleep during exams is the key to high performance. The better you sleep, the faster you learn, the longer you remember, and the more confidently you test.
CHUS hopes these insights have helped you find the most effective ways to rest deeply and reduce stress this exam season. Take care of your body and mind to achieve your best.
And finally, we hope CHUS's wellness products, and gift can support you in getting through this crucial sprint with more ease and love!
