Sleep smart: How to recover and stay fit despite exam stress

‍A lot is different in the academic world — the canteen has strange opening hours, the photocopier has a life of its own, and sleep? Sleep seems kind of optional. But let's be honest: At the latest when you catch yourself dreaming with open eyes while studying for the next exam (or worse, dozing off to yourself in class), it becomes clear that a good night's sleep isn't just a luxury. It is essential for survival. This article addresses the problem and not only gives you scientifically based tips, but also a few practical life hacks to finally get out of the university bubble refreshed — or at least to reduce coffee consumption.

‍Why sleep is the secret MVP of your studies

‍Sleep is like an invisible mentor helping you achieve your learning goals. Research shows that while you sleep, your brain sorts and stores all the clever theory from lectures and books — your private cloud for knowledge, so to speak. That's called “memory consolidation,” and yes, it's as important as it sounds. A solid sleep rhythm makes the difference: Your concentration increases, you can think logically, and — surprise! — you suddenly understand what that one slide really means in a statistics lecture. Sound like magic? It's science.

‍What actually happens when you don't get enough sleep?

‍Okay, it's getting dark here. Lack of sleep is your brain's nemesis. Imagine your head is like an old laptop: Without enough sleep, it slows down, crashes, and makes weird noises (okay, maybe not that last one). Studies show that not getting enough sleep reduces your ability to solve problems, creativity and decisiveness. Don't forget: lack of sleep makes you irritable. Suddenly every little thing gets you excited — the person sitting next to you is clicking too loudly, the light in the library is too bright, and why is everyone breathing so loudly?

‍Sleep is no accident: Your cycle is key

‍A sleep cycle lasts approximately 90 minutes. During this time, your body goes through various phases: light sleep, deep sleep (where the body repairs itself), and REM sleep (where your brain takes care of everything like an overmotivated intern). When you wake up in the middle of a phase, you feel like you've been run over by a train. This explains why 6 hours of sleep can sometimes be better than 8 hours — provided you get up at the end of a cycle.Pro tip: Apps like Sleep Cycle can help you track these phases. Or you simply listen to your body — it's already getting in touch (often when it's too late).

‍The art of sleep hygiene — yes, it's a real thing

‍Sleep hygiene sounds like something your grandma invented, but it's a legitimate concept. It's about creating an environment and routine that puts your body into “sleep mode.”

‍Stay cool: Keep your room cool — 18 degrees is ideal.

‍Lights off, cell phone off: Darkness signals to your brain that it is time to shut down. And no, TikTok doesn't count as relaxation.

‍Routine is everything: (please) always go to sleep at the same time. Your body loves rituals, even though your head resists them.

‍Nutrition and exercise: Your sleep energizer

‍Sure, coffee is your best friend, but it becomes an enemy after 4 p.m. Instead: Drink water (yes, boring but helpful) and don't eat right before bed. Heavy meals are also a no-go — the kebab at 11pm may be tempting, but your stomach won't thank you for it. Exercise also helps, by the way. And I don't mean the sprint to the last lecture. Yoga or stretching is the perfect way to cool down before bed.

‍What to do when nothing helps anymore?

‍Sometimes even the best routine doesn't help. Then it's time to investigate the causes. For a week, write down when you sleep, what you eat, and how much time you spend watching Netflix. Sometimes the culprit is quickly found. If you still get stuck, don't be afraid to seek professional help. Sleep doctors or psychologists can help you.

‍Conclusion: Sleep smart

‍In the end, sleep is not a hindrance but a resource. And hey, the better you sleep, the less you have to fret about sleepy opportunities. So, pull in the tips, implement them — and who knows? Maybe you'll rock the next exam so refreshed that your fellow students think you've secretly taken tutoring.