Preparing Body and Mind 

With a few weeks to go until the exams this is the perfect time to explore the optimum conditions for performance. These are Sleep, Exercise and Nutrition. The good news is that students can exercise agency and control of these and mealtimes can be fulfilling for everyone.

SLEEP

On average we spend over 20 years of life sleeping and the benefits are still underappreciated. The National Sleep Foundation recommends nine to ten hours sleep per night for teenagers but many report getting less than this. The test of whether or not a student is getting enough sleep is in how they feel during the day. Well slept and rested, a student will be more alert and able to concentrate in school and when studying. Here are five reasons why sleep is so important. 

1. The human brain weighs about two per cent of overall body weight but it uses up to 20 per cent of the body’s energy. Sleep time is when it rests and recharges. 
2. There are strong links between good sleep habits, optimal cognitive functioning and academic success. A well-rested brain is better able to encode and consolidate information and the human brain carries on working while we are asleep. 
3. Our brain produces waste just as our bodies do. When we sleep those toxins are washed away. 
4. Sleep regulates our hormones and affects our food choices. Research shows that after a poor night’s sleep, people make poorer food choices, often craving more sugar and carbohydrates. 

Quality sleep benefits our mood. Lack of sleep can make us snappy and short tempered and we are also more likely to forget positive learning experiences.

How can we improve sleep hygiene? 

• Sleep is regulated by a chemical called melatonin. The process of releasing 

melatonin at night happens earlier for adults than it does teenagers. This may explain why teenagers feel more tired in the morning. Because they need more sleep than adults, getting to bed earlier will help regulate this chemical, especially the night before exams or other formal assessments. 

• Try to ensure that students don’t deprive themselves of sleep during the week, expecting instead that they will ‘catch up’ at weekends. That confuses the body clock even more.

• Encourage the student (and all children) to switch off the screens one hour before bed. This includes phones, tablets and computers. All of these produce light that mimics daylight. Any screen that is backlit falls into this category. If a student likes to read an e-book at night make sure that they use the ‘unlit’ setting. 

• Help the student to create a bedtime routine that allows the brain to get ready for sleep. In the hour before bedtime, avoid caffeine, exercise, a big meal, loud music, and screens that mimic daylight. Instead, try activities that are more relaxing, such as mindfulness or light meditation, listen to relaxing soft music, read for pleasure, have a bath and put a drop of lavender oil on the pillow. This process is known as consciously easing the body into a better sleep routine. Blackout blinds and heavy curtains are a good idea too, especially in the longer summer evenings where daylight lasts longer.

• Avoid long naps during the day, that is, naps that last more than 60 minutes. Napping can help restore mental and physical stamina but, done for too long, the student will enter a deep sleep and wake up feeling groggy. 

EXERCISE

Exercise is crucial for maintaining good physical and mental health. It increases oxygen to the brain and gives us more energy. When we engage in vigorous exercise, endorphins or ‘happy chemicals’ are released in the brain, giving us a feeling of euphoria. 

A brisk outdoor walk can be good for clearing the head and thinking through challenges; Yoga and Pilates are great for relaxing body and mind while engaging in team sports can act as a stress reliever and also provide social opportunities for young people. 

How Exercise Affects Memory and Focus

Amongst the many benefits of exercise, two include improving memory and cognitive function. 

According to a study at Harvard Medical School, exercise changes the brain in ways that protects memory and thinking skills, directly and indirectly. Exercise acts directly on the body. It encourages the production of chemicals that affect the growth of new blood vessels in the brain and it impacts on the overall health of new brain cells. It also acts directly on the brain itself. Many studies have suggested that the hippocampus – the part of the brain that controls thinking and memory – is larger in people who exercise than in those who don’t. Exercise can also indirectly boost memory and thinking by improving mood and sleep, and by reducing stress and anxiety – all of which are required for success in exams. 

45-60 mins of daily exercise is beneficial during exam time. This can be highly structured – built into the daily study routine at specific times – or done on a more ad hoc basis. 

Going for a ‘Learning Walk’ Not all students participate in school-sport or extracurricular sport. Going for a walk is also beneficial, whether indoors or outdoors. Walking has a powerful consequence on our mental state and thus can improve wellbeing and performance. Even 5-10 minutes can provide pick-me-up time for the rest of the day. This is why office workers are now encouraged to take walking breaks and why exam preparation routines should include physical activity. 

NUTRITION

Even though the human brain weighs just two per cent of your body weight, it consumes up to 20 per cent of energy. Therefore, the brain and body need fuel to survive and thrive. The type of fuel is essential. If a student feels hungry, they will find it hard to concentrate, thereby making it more difficult to learn and remember information. By eating the right foods, energy levels can be maintained. Therefore, a balanced diet is important. Eating too much sugar, for example, will cause blood sugar levels to spike and then dip. Water is also essential and its benefits are endless. Aim for around 2 litres of water per day but, above all, encourage students to listen to their own bodies, which will tell them when more water is needed i.e. when they are fatigued, craving sugar or have decreased urination.  

During exam time, which is when we experience stress, our bodies need even more fuel.

Here are a few brain boosting foods and, remember, variety is best.

Sources of Protein 

These foods are high in protein and will help students feel fuller for longer. 

• Oily fish (high in omega 3)
• Eggs/Milk/yogurt
• Nuts 
• Chicken
• Lentils 

The human body uses protein for a multitude of processes: to build and repair tissues, to make enzymes, hormones, and other body chemicals and it is an important building block of bones, muscles, cartilage, skin, and blood.

Sources of Carbohydrate

Carbohydrates should be the body’s main source of energy in a healthy, balanced diet. These are broken down into glucose (sugar) before being absorbed into our blood. Glucose is used by the body for energy and fuels our activities: whether that involves a run or sitting an exam. 

These foods release energy slowly and smoothly:

• Vegetables
• Salads
• Fruit
• Oats 
• Wholegrain Cereals
• Baked Potatoes (with Skin)
• Rice
• Pasta
• Avocados

Beware of Energy Drinks 

Energy drinks are marketed for their perceived benefits as a stimulant, for improving performance and increasing energy. They can be a tempting option for students taking exams. However, they come with many risks, primarily related to caffeine content, as highlighted in recent work by the World Health Organisation. 

Overconsumption of energy drinks is linked to severe health problems in young people. They have no nutritional value, and some contain four times as much caffeine as a cup of coffee. Drink a bottle of water instead. 

Breakfast First, Business Next 

Researchers conducted a study that compared three student groups: those who ate breakfast, those who skipped this meal and those who drank a glucose drink instead. These groups were then tested on their concentration and memory and they completed self-reports on how they were feeling.

The results are in…

Missing breakfast leads to low blood sugar levels, which generates other effects such as low mood, irritability and fatigue. Left to their own devices, and especially if they are running late, students might be tempted to miss breakfast or have a substitute. If that is someone in your life, encourage them to try a healthy shake instead of a glucose drink. And remember: having a healthy breakfast has a positive effect on cognitive functioning, particularly between 11 o’clock and mid-day. Think about fuelling the brain for exams because it really is a case of ‘breakfast first, business next’. 

Good luck to all students in the lead up to the exams.

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