Pulling an 'all-nighter' to revise
will have a negative impact on exam results


Put down the coffee! Pulling an
all-nighter to study for exams 'won't work' because sleep is vital
to memory, a team of experts have discovered. 
The
study by Brandeis University in Massachusetts has found that memory
neurons, that are responsible for converting short-term memories
into long-term ones, work most effectively when a person is
asleep. 


exam sleep


 


This research reinforces what
scientists have long known - that sleep, memory and learning are
deeply connected. It is well documented that sleep is critical in
converting short-term memories, into long-term memory, a process
known as memory consolidation, however just how that process worked
has remained a mystery. 


Our resident sleep expert, Dr Nerina
Ramlakhan, has compiled some top tips for helping students prepare
for exams and lower stress levels:


- Engage a different part of the
brain 
 


Give yourself a break by doing
something totally different with your brain such as juggling, using
a hula-hoop or even playing darts. Again, it helps to empty
the working memory.


- Awareness


Pay attention to any 'unusual'
symptoms that have started to pop up such as headaches, insomnia,
IBS, appetite changes, skin problems, tearfulness, anxiety or
depression. These could be signs that you are not
coping.


- Manage
perfectionism
 


Recognise your limits and know when
you are going over them. If possible, set yourself realistic
targets, learn how to ask for help and learn how to say no when the
pressure starts to reach unhealthy levels. Stop being so hard on
yourself!


- Avoid nutritional
stress


Eat healthily and stay well
hydrated. Snack healthily to maintain blood sugar levels so that
your brain is able to absorb information. Avoid caffeine after 2pm
so that you can optimise sleep quality.


For more sleep tips visit our Sleep
Toolkit here


Source:
http://www.dailymail.co.uk/health/article-3048637/Want-pass-exams-coffee-Pulling-nighter-won-t-work-sleep-vital-memory.html