SoME ‘SlEEp hygIEnE’ STEpS for AdulTS

> Turn your bedroom into a ‘sanctuary’. Free from electronic devices, textbooks, revision aides and other exam-related paraphernalia. If you use your room to study in, ensure all school work is packed away every night and not visible from your bed.

> Establish a nightly routine — from a warm bath and a cup of warm milk/ herbal tea to using a scented pillow spray and listening to calming music. Create an environment which is comfortable and free from anything exam-related.

> Improve your diet. Do not skip meals or opt for ‘fast food’ to save time. Wholesome meals and healthy snacks help keep blood sugars stable and are all ‘fuel’ for the brain.

> Avoid stimulants — Limit cigarettes and caffeine consumption during the day and refrain from both at least six hours prior to bedtime. This includes fizzy drinks and chocolate. > Exercise on a regular basis — even a walk around the block can ‘freshen’ the brain, provide a welcome pause for thought and help keep things in perspective.

> Tech-free time. Ensure at least one-hour of tech-free time before bed. Remove any temptation by leaving phones and tablets outside of your room at night as their noise and light can interfere with sleeping. LCD screens on phones and tablets emit light that is blue enriched. This light influences the body’s internal clock and delays the release of the ‘sleep hormone’ melatonin.” > Maintain a regular sleep pattern — go to bed and get up at the same time every day, including at weekends, and do not nap! Irregular sleeping has a delayed release of the sleep hormone melatonin, which helps to set both the sleep and wake cycles for the body by as much as three hours.