The best food for the brain is sleep, so you’ll need a lot of sleep during exam times. When you’re tired you will find it difficult to concentrate and learn.

So, how much sleep do you need? Well, when you’ve had the right amount of sleep you don’t feel tired, not too much and not too little. Most teenagers need between 8 and 9 hours sleep a night.

Try and get good quality sleep. So, don’t sleep with your books all over your bed or with lights, music or the computer on. For the best sleep, make sure your room is quiet, comfortable and dark.

If you stay up late studying and don’t get enough sleep, you may need a ‘power nap’ in the afternoon. A short sleep of 30 minutes may give you some energy before you start revising, but keep it short – you don’t want to spend all afternoon in bed!

Tips to help you sleep

  • Have a regular bed time. Try to go to bed at the same time every night, if possible 8 or 9 hours before you have to wake up.
  • Do plenty of exercise. Don’t do exercise just before bedtime, but regular exercise earlier in the day can help your body sleep at night.
  • Don’t drink caffeine (colas, tea or coffee) in the afternoons and evenings. Drink water, fruit juices or herbal teas.
  • Have a milky drink just before bedtime.
  • Relax before you go to bed. When you have finished studying, read a book, listen to music, watch TV or have a bath to help you relax.
  • Turn off lights, your computer, mobile and any other electrical devices in your room.
  • When you wake up, open the curtains to get lots of natural light in your room. This will help you feel more awake in the morning.


How many hours of sleep do you usually have on a school night? Is it enough or do you think you need more sleep?


Tylin's picture
Tylin 16 March, 2017 - 07:23

It is great to know this information. I myself usually sleep for 7 hours only per day and I realized that I am facing the big trouble sleeping. Getting not enough sleep face many kind of problems. In fact, when I did not sleep for one day, my brain did not work well and I saw the traffic light, I thought that it was a TV.

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rina123's picture
rina123 8 January, 2016 - 13:31

I usually sleep 8 hours at night and I don't take a nap. As usual, I think this is enough. But when the final exam is coming near, I'll sleep about 5 or 6 hours and become a night owl.

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saba's picture
saba 15 September, 2013 - 17:15

at school nights i sleep for7 or 8 hours and i think it's enough but on weekends ao holidays i sleep more!

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Natalija's picture
Natalija 11 September, 2013 - 14:28

I usually get 8-9 hours, and it's enough, I never feel tired. When I don't get enough sleep, I can't function well whole day long, so I go to bed earlier.

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Toma English's picture
Toma English 10 September, 2013 - 23:21

on school nights ,, it depends on what period of school I am ,, If I'm a morning Period I may sleep at 10 and wake up at 6 am ,, If I'm an afternoon period I may sleep at 12am and wake up at 9am ,, or maybe I don't wake till the time of preparing myself for the school time "12pm" :D

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Sizar Torres's picture
Sizar Torres 26 August, 2012 - 21:53

These Tips are definitely right.
It's so strange! while I have an exam I feel very very very sleepy.
But in holidays I can stay awake till 2 or 3 am!
Unfortunately almost every time when I have exams I won't have time to sleep more than 5 hours.

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