Learn
Learn
Sleep is part of preparation, not a reward after it. The NHS says cramming all night before an exam is usually a bad idea, and suggests about half an hour of wind-down between study or screens and bed. A small study found that after about 36 hours awake, people remembered fewer pictures two days later. It tested pictures, not exams, so treat it as a hint. Still, many people find that a rested mind recalls more and panics less. Tonight, pick a time to close the books and let your body slow down. If your mind keeps racing, a gentle word game or body scan may help you drift off.
Practice
Wind down with a slow body scan, or play the word-picture game in bed.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
Stays on this device. Not saved or sent anywhere.
Ready when you are. You can finish the practice later and come back.
This program is for everyday exam stress. If worry or low mood lasts for weeks, or you feel hopeless about a result or your future, please talk to someone you trust, a doctor or a counsellor. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.