Students across the UK have today
recieved their A level results and are hoping to secure a place at
their chosen college or University. But what about the students who
don't make the grade? 


A record number of applicants gained
places at UK universities through UCAS Clearing last year*,
following a decrease in the number of A-grades awarded,
o while some will be celebrating, others
will be feeling disappointed with their grades. 


The UK's leading bed manufacturer,
Silentnight, and sleep expert, Dr Nerina Ramlakhan, offer advice
for students losing sleep over their exam results this

1) Resist the temptation to

Don't dwell too much on your
situation. Understand that you have not achieved what you aimed
for, then look at how you can move forward and what you can do to
make the best of the situation. Don't sabotage your options or your
health by spending long periods, alone, wallowing on your results.
Interact with people, talk to teachers, friends and family to help
you through. 

Value yourself enough to move

2) Practise 'the worst possible

We can become overwhelmed and
stressed when we don't think a situation through properly and dwell
on the worst case scenario. Use your imagination to ask yourself
'what's the worst that could happen?' and write out all the
possible alternatives, even if they seem a little

Once you have done this, reflect on
any positives that can come out of the situation. 

Many successful people look back at
their failures and realise the positives that have come out of the

3) Manage your own

Recognise your limits and realise
that there is another option out there for you. If possible, set
yourself realistic targets, learn how to ask for help and find out
about other options to change your path.  

Stop being so hard on

4) Treat yourself

Whether you got the grades you
wanted or not, take the time to treat yourself and do something
nice to cheer yourself up. Whether it's going to your favourite
restaurant, visiting a friend or watching your favourite film, make
sure you do something you enjoy to take your mind off your

Stay optimistic and focus on
positive things, eg getting a compliment, getting a seat on the
train etc. Research shows that people who practise this sort of
exercise are healthier and more able to cope with stress and

5) Put your results into

Stay grounded, don't panic and take
deep breaths. Talk to yourself and reassure yourself that
everything will be ok. Boost your self-belief and be constructive
and positive in your outlook. 

6) Sleep

Sleep allows the body and the mind
to rebalance. There is a temptation to go out, have late nights,
and have a blow out to get the emotions out of your system. This is
fine, but make sure you get the balance back in your life. Eat
healthily, exercise and try to stick to a bedtime routine to ensure
your body and mind can wind down and relax. Try to have at least
one hour free from technology and social media before you go to bed
to allow yourself to switch off. 

Advice for parents:

1) Don't just blame your

It's easy to say the classic lines
'if you had spent more time on your studies than going out /
playing football / on Facebook…' but at this stage, blaming your
child is not the right approach. Listen to how they are feeling, be
diplomatic and encourage them. Share stories of your own failures
to help them realise everyone fails at some things in

2) Manage their reactions

Everyone reacts differently to
failure, some people become withdrawn, some become angry or
destructive, and others simply try to forget about it and move on.
It's important to deal with the situation, let your child cry,
shout, sulk, hide away in their room and don't force situations on
them too quickly. They may not feel like socialising with family,
helping around the house or even eating with you. Let them have
their privacy until they are ready to get back into

3) Destructive vs constructive

Keep your eye on the destructive
'poor me' venting - your child will experience this for a while but
you should encourage them to accept the situation and look at how
they can move on from it. 

Constructive venting is when your
child reaches a point of acceptance, still feels sorry for
themselves, but is able to see the options open to them. This is
the stage you want to get them to, to help them accept and move

4) Communicate 

Although your child may not feel
like talking to you immediately, it's essential to communicate to
them, to let them know you are there when they are

When they do want to talk, suggest a
change of scenery eg going for a bike ride, a walk to the pub, or
for lunch somewhere they like. The change can be refreshing and
shift the dynamic, and encourage them to talk as they are out of
their usual context. 

5) Sleep 

Now is a stressful time for parents
too and it can be upsetting to see your child going through this
situation. Resist the temptation to wallow and try to remain
positive. Make sure you set a good example by exercising, eating
healthily, reduce caffeine and sugar and get enough sleep. Feeling
tired can increase your stress levels and may cause you to think
and react irrationally so try to keep a level head and remain as
optimistic as possible. 

For more sleep tips and for
information on Silentnight's range of beds, visit


The full Silentnight range is
available in furniture retailers and bed stores around the