Wellness Program

Sleep

It is no secret that sleep impacts performance in almost every aspect of life, including test taking. But just in case you doubted it, researchers from two Belgium universities (Ghent and KU Leuven) surveyed 600 first-year students. When the researchers compared the students’ sleep habits with exam results, they found that students who slept better performed better on tests (Baert, Omey, Verhaest & Vermei, 2014). The results are not surprising. Therefore, to perform well, you need to sleep well. The following are helpful suggestions to improve your bedtime routine before the exam.

✓ Turn off your electronics: A study conducted at Brigham and Women’s Hospital in Boston, Massachusetts showed that not only does the blue light of an electronic screen prevent you from getting a good night’s rest, but it also causes changes in your biology by reducing your levels of melatonin (Chang, Aeschbach, Duffy & Czeisler, 2014). Therefore, turn off the electronics a few hours before bed, or use a blue-light filter such as Apple’s Night Shift.

✓ Pick a schedule and stick with it: It is tempting to sleep in. Don’t. Sticking to a sleep schedule regulates your body’s internal clock. This kind of regulation can help you fall asleep and stay asleep. Part of your schedule should include a relaxing bedtime ritual, such as reading or meditating.

✓ Exercise: Exercise is not just a means of managing stress, it also helps to increase the quantity and quality of sleep.

✓ Prep your environment: People sleep better under certain circumstances. For example, if a room is too hot, it is difficult to get to sleep. If you have distractions, such as light or noise, it will most likely impact your ability to sleep. The National Sleep Foundation suggests using blackout curtains, ear plugs, and/or white noise machines (such as fans or humidifiers) to limit distractions (sleepfoundation.org).

What Dr. Arshadi’s students say about his Transformation Program