Authored By Mr Anil Kapasi, Managing Director & Co-Founder, Arihant Academy
As exam season approaches, a familiar panic sets in: “I’m not ready.” For many students this leads to last-minute cramming, all-nighters and multitasking. Yet the short-term gain of extra hours often produces long-term losses like dizziness, blanking out during tests, poor retention and, in many cases, burnout. Understanding the science behind sleep, stress and study and adopting simple routines can protect both marks and mental health.
Why last-minute cramming backfires
A student wellbeing survey in India found nearly three-quarters of Grade 12 students sleep fewer than seven hours, often because of late-night studying and screen use. These figures explain why so many students feel exhausted yet anxious to “get more study time” the strategy simply erodes the cognitive machinery needed for success.
Students frequently believe that extending wakeful hours before an exam buys them learning time. In reality, sleep plays a critical role in stabilizing and consolidating new memories. Research summarized by sleep and health experts shows that inadequate sleep impairs attention, working memory and the brain’s ability to store factual information exactly the functions exams require.
Beyond cognition, chronic academic pressure pushes many students toward burnout. Recent reviews find burnout is widespread across student groups and driven by heavy workloads, poor time management and persistent high-stakes pressure.
What an all-nighter actually does
Pulling an all-nighter may feel heroic, but it’s counterproductive. Acute sleep deprivation reduces vigilance and decision-making, increases reaction time and makes it harder to form new memories. The result? You may “know” material while awake, but you’re less able to retrieve it reliably under exam stress.
Practical ways to avoid burnout (and still cover the syllabus)
Here are evidence-backed, actionable steps students can adopt in the weeks and days before exams.
1. Plan backward from exam day. Break topics into small daily goals. Even 25–50 minutes of focused study followed by 5–10 minute breaks beats eight hours of distracted, last-minute reading.
2. Prioritize sleep as study time. Schedule 7–9 hours nightly where possible. Sleep consolidates learning — think of it as part of your study routine, not optional downtime. Short naps (20–30 minutes) can restore alertness without causing grogginess.
3. Use active recall and spaced repetition. Practice retrieval (flashcards, past papers) rather than passive re-reading. Spacing topics across days improves long-term retention far more than marathon cramming.
4. Keep screens and stimulation in check before bed. Late-night device use is linked with shorter sleep and worse mood which is common in students during exams. Limit screen time an hour before sleep; use the time for light review or relaxation.
5. Build micro-rituals that signal rest. A short wind-down routine (stretching, deep breathing, reading a non-academic book) helps shift the brain from “study” to “sleep” mode, improving sleep quality.
6. Practice stress-reduction techniques. Mindfulness and brief, structured breathing or grounding exercises reduce perceived stress and can lower burnout symptoms. Trials and meta-analyses among student populations show mindfulness-based interventions improve resilience, lower anxiety and reduce learning burnout.
7. Ask for help early. If a topic is fuzzy, seek a teacher, peer or tutor sooner rather than later. Confusion left until the night before increases panic and promotes ineffective studying.
8. Schedule ritual breaks and social time. Short, regular breaks for light exercise, fresh air or a chat with family keep mood and motivation steady. Overworking without breaks accelerates exhaustion.
For parents and teachers
Encourage structured revision schedules, promote sleep hygiene, and normalize short failures and questions not perfection. School systems and families that reduce all-or-nothing high-stakes pressures can lower long-term mental-health risks linked to excessive exam stress.
Exams test knowledge, not stamina for sleep deprivation. Planning, focused study methods, consistent sleep and simple stress-reduction practices make learning stick and protect wellbeing. Swapping one all-nighter for a week of planned, restorative study may not feel dramatic but it’s the smarter route to both good marks and a sound mind.
