It is necessary and recommended to sleep well to perform better in your SSC Board Exam 2019. The circadian rhythm should not be disturbed to perform the cognitive functions effectively for the brain.
And, an adequate sleep of 6-8 hours is recommended for the students to perform well in the academics and maintain their general health.
Sleeping is the natural repetitive state of rest for the mind and body. The sleep-wake cycle is generated spontaneously with the periodicity of a day. During this circadian rhythm, the brain doesn’t shut off, but it oversees the biological maintenance to keep the body in running condition, growth, repair and prepares you for the day ahead.
Henceforth, a relatively stable schedule is necessary to maintain this rhythm of the body. Apart from personal well-being, sleep is necessary for an appreciable and successful academic life. It helps for cognitive functions such as memory consolidation, decision-making, awareness, critical thinking, and, so forth.
As per the studies, increased daytime sleepiness, late bedtimes, and the decreased nocturnal sleep are negatively associated with the academic studies. It is stated that an adequate sleep of 6-8 hours per day is essential and anything less than this will lead to poor academic performance.
But, as a general trend, we notice that the SSC Board students tend to study whole night and day during the revision holidays as an effort to imbibe the whole academic year syllabus. It is also observed in students studying professional courses, and other competitive or board exams.
However, we as a parent or the teacher must encourage our students to have adequate sleep for their academic success. Let’s understand about the sleeping pattern and academic performance more based on research studies, share with our SSC Board students and help them to get a fruitful good night sleep.
Sleeping Pattern and Academic Performance:
In the student-led survey conducted by Kendel Coughlin and Alexis McGowan, the students were asked their average sleep hours per night. Upon analysis, it was found that lack of sleep had a significant impact on their academic performance and general health.
The optimized sleep pattern is found to enhance the neuro-cognitive and academic performance of the students. The students who had at least 7 hours of sleep per night reported an increased focus in studies. They scored better academic grades.
On the other hand, the students who had lesser sleep found challenging to focus on the next day. Sleep deprivation led to daytime sleepiness and a decreased attention which affected the performance level.
In addition to a fall in the academic performance, it may lead to sleep disorders in due course. A few of the sleep disorders includes-Insomnia, restlessness, all-night cramming, sleep apnea, stress, fever, and, etc.
Henceforth, it is recommended to sleep well to prevent oneself from sleep disorders and perform well in the academics.
How to Sleep Well and Perform Better in SSC Board Exam 2019:
A healthy and routine helps you in the long run. It is recommended to follow them, have a good night sleep and also perform well in the academics. A few of the recommendations include as mentioned below.
Schedule Your Sleep:
The sleeping pattern may vary from students to students. A few of them would prefer to sleep from 10 PM to 6 AM with/without an afternoon nap, or Midnight 12 AM to 6 AM with/without an afternoon nap. Still, a minimum of 6 hours sleep is found to be compulsory.
Be regular in your sleep timings and do not disturb the biological clock.
Regular physical exercise also influences your sleep time. It is recommended to keep yourself active by walking, jogging, playing, or any other physical activity. A lazy body finds challenging to have a sound or an uninterrupted sleep.
The caffeine is a neuro-stimulant which activates the brain. So, it is recommended not to have caffeine before bedtime. It alters the regular sleep timing as you lay awake even when lying on the bed, but find yourself lethargic to get up in the morning.
The breathing techniques help you keep the breath flow comfortable and reach every cell of the body. Naturally, it relaxes your mind, enhances the concentration and memory power during studies, and record them during good night sleep.
Positivity in thoughts is necessary to keep the wandering mind calm. Otherwise, even if you go to bed by 10PM, you may not sleep. Your mind keeps thinking unrelated and unwanted things, eventually delaying the sleep. A delay in routine sleep leads to the heaviness of mind and body the next day and abrupts your daily activity.
It is recommended to make a study plan and follow it throughout the academics. You may try online practice tests as you finish studying the academic chapters and excel in the chapter then and there itself.
This will not burden you during the exam season and less burdening leads to less stress, which means sound sleep.
In a Nutshell:
It is highly recommended to sleep well to perform better in the SSC Board Exam 2019. And, having a healthy style of living coupled with regular sleep helps you to live better.
Eat Well! Sleep Well! Study Well!
Take online practice tests regularly and beat the exam heat!
Do Well in the Exam!