Being a teenager can feel overwhelming at the best of times, add exams to the mix and you can really start to feel overloaded. Across the UK many teenagers will be busy preparing for exams. This can be a stressful and anxious time navigating revision, potential higher education options or planning ahead for life after school.
Did you know that stress can effect your mood? It can also impact anxiety, making it harder to switch off, relax, and get the good quality sleep your body and mind need. When sleep suffers, everything else feels harder.
Poor sleep can affect concentration, drain your energy, and even impact your mood. Research shows that young people who sleep well learn more effectively, show increased emotional regulation, and experience improved physical and mental health.
A bit about the science
The hormone that plays a big role in sleep is cortisol, which is often called the ‘stress hormone.’ Cortisol is released in the morning to help us wake up and prepare for the day’s activities. Our bodies also create cortisol when we are stimulated. This can be from stress, anxiety or when we are excited.
If you’re a teen, lots of activities can create cortisol in the body such as gaming, watching TV or exercising – that’s why everyone says to avoid being on your phone in bed! If we have too much cortisol in our bodies before bed, it can stop us falling asleep. If exams are causing anxiety, this can create cortisol in our bodies making sleep more difficult.
The Power of Sleep – Tips to sleep better
Talk to someone
If you are feeling stressed about exams, it can be helpful to find a way to express how you are feeling and talk with someone you trust about what is making you feel this way. Do this earlier in the day, so you don’t bring those feelings to the bedroom. This may be a parent, carer, friend or family member, teacher or confidante at your school. There are also some resources at the end of this blog.
Relaxation techniques
Find ways to be calm before bed using relaxation techniques, yoga or mindfulness. Our website has some handy tools here.
Exercise
Exercise can help stress and anxiety, this is because physical activity boosts endorphins, the brain’s feelgood chemicals, which can help lift your mood. These chemical changes help your body relax, making exercise a powerful way to relieve stress.
To ensure it doesn’t impact your sleep, make sure you do your cardio exercise earlier in the day (at least 2 hours before bed), and keep the nighttime for more gentler, strength-based exercises.
Turn off tech
Being on social media or gaming before bed might feel like downtime, but it keeps your brain active. Being stimulated can produce cortisol, making it harder to relax.
Try and put your phone away at least an hour before you go to bed, switch off notifications, and try not to check it overnight. Even better, try and keep it out of your bedroom.
Wind it down
Having a wind down hour can be really useful for the whole family, not just you. The hour before bedtime is your chance to transition from day to night. Listen to music, have a bath, read, do some gentle stretches; whatever helps you relax. Keep it low-key, low-light and low-stress.
Watch What You Eat, Drink (and Inhale)
Some of what you eat and drink can really affect your sleep, even if you don’t notice it straight away. Avoid caffeine (coffee, chocolate, tea, cola, energy drinks) after lunchtime as it can stay in your system for hours.
Avoid sugary snacks late in the evening as they can give you more energy when you don’t want it. Vaping and smoking can also affect your quality of sleep as nicotine is a potential stimulant, causing insomnia and disrupted sleep.
If you can’t sleep before exams we can help!
Our website is packed with handy resources. We’ve also put together some other helpful resources on sleep and support around mental health and wellbeing, contact:
SAMH: Check out our Managing Good Sleep guide, we’ve partnered with Scottish Action for Mental Health (SAMH) to provide young people with essential tips for better rest and brighter days. It’s packed with practical advice to help you sleep better.
Breathing Space: 0800 83 85 87 | breathingspace.scot Confidential out of office hours telephone line for people experiencing low mood anxiety or depression.
Samaritans: 116 123 (Freephone) | samaritans.org To talk about anything that is upsetting you, you can contact Samaritans by phone, webchat or email 24/7.
Shout: Text ‘Shout’ to 85258 | giveusashout.org A 24/7 crisis text service, free on all major mobile networks, for anyone in crisis anytime, anywhere.
Young Minds: youngminds.org.uk Provide young people with the tools to look after their mental health.
