Is your teen struggling to sleep during exams?

Now that exam season is well underway your teen may find switching off and sleeping difficult.  As a teacher I used to struggle to sleep the night before my subject exams and also around results day, as a parent I am already finding this tenfold let alone how the kids themselves are doing!

Chloe has never really had an issue sleeping, so is early to bed and late to rise kind of girl.  She is usually  asleep by 10pm and although her fitbit reports that she can be restless at night she generally  sleeps well and gets a good 9+ hours a night.  She is a lot like me in that respect!.  However since exams have started she is having a little more difficulty switching off and dropping off.  She then is also finding that she is waking a few times in the night.  Therefore we have been looking at ways to help her sleep better as being tired on the day of exams is not good.

Here are some techniques you could use to switch off those negative and repetitive thoughts in the evening.

• Turn all forms of electrical stimulation off. TVs should not be on in the bedroom it is a place for sleep. Mental stimulation before shuteye will only fuel the analytical mind.
• Phones and tablets should be charged and placed in another room outside the bedroom! Let’s be honest, how many of us look at the phone first thing in the morning, last thing at night and if we wake.
• Be conscious of your breathing, lie on the sofa on your back and be aware of your breathing. Slow it down and control deep, slow inhalations, hold for a second, then exhale slowly and with control
• Avoid or cut down on stimulants in tea or coffee especially in the evenings as they interfere with the process of falling asleep.  Why not swap them for a mug of warm milk or caffeine-free tea before hitting the hay.
• Try to squeeze in a couple of sessions of yoga every week to increase mind-body awareness and keep stress levels to a minimum.
• Deep breathing, writing a journal, reading, listening to relaxing music or having a foot massage. The key is to find something that makes you feel relaxed then repeat it each night to help you release tension and fretful thoughts.

Rescue Remedy sent Chloe a few products to try in the run up to and for during exams. The Rescue Remedy Spray 20ml has been a huge hit with her and she is using it during the day before going into an exam. She find it just takes the edge of and relaxes her.  It is a great product for teens as it is all natural and just enhances the natural sleep patterns. RESCUE Night is a combination of the famous five RESCUE® essences (Bach™ Original Flower Essences Star of Bethlehem, Rock Rose, Cherry Plum, Impatiens, Clematis) and the Bach Original Flower Essence White Chestnut.

The second product Chloe has been trying is New Nordic Melissa Dream – Pack of 40 Tablets which is suitable for young people from age 12 upwards.  Containing natural & herbal ingredients – plant extracts calm the body & mind; Lemon balm extract help maintain a restful sleep. Additional ingredients include Thiamine, which contributes to normal psychological function and Vitamin B12 that contributes to normal functioning of the nervous system. This has been useful at night and is worth a try if your teen needs to develop good sleep habits.

I am also promoting lots of calming things before bed like a relaxing bath, comfy socks and winding down before bed.  Food is very important during exams so the fridge is well stocked with lots of fresh and healthy options.

Did you struggle to sleep during exams times?  Do let me know in the comments below.

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