From the Research
For exam-related anxiety the night before major tests, practicing good sleep hygiene and relaxation techniques, such as deep breathing exercises, gentle stretching, or reading, is often the best approach to improve sleep quality and reduce anxiety, as evidenced by recent studies 1, 2. The most recent and highest quality study on sleep physiology and sleep hygiene suggests that achieving 7 to 9 hours of sleep, maintaining a consistent sleep/wake schedule, and adopting a contemplative practice can promote better quality and duration of sleep, with corresponding health benefits 1. Additionally, relaxation techniques, such as deep breathing exercises or progressive muscle relaxation, have been shown to be highly effective in reducing symptoms of anxiety in adolescents and young adults, with a pooled effect size of -0.54 (95% CI -0.69 to -0.40) 2. Some key points to consider when trying to improve sleep quality and reduce anxiety include:
- Limiting screen time 1-2 hours before bed
- Avoiding caffeine after mid-afternoon
- Creating a cool and dark sleeping environment
- Implementing a calming pre-sleep routine
- Avoiding prescription sleep medications like Ambien or Lunesta before exams, as they may impair cognitive function the following day
- Considering longer-term solutions like cognitive behavioral therapy for insomnia (CBT-I) if anxiety persists regularly. It's also important to note that while supplements like melatonin, L-theanine, or magnesium glycinate may be helpful in promoting relaxation and improving sleep quality, they should be used under the guidance of a healthcare professional and in conjunction with good sleep hygiene practices.