Reduce exam stress naturally with daily exercises, good sleep, healthy diet; here's how

How to improve concentration for studying: Sleeping well, eating right, and staying active are the three pillars that work together to boost cognitive function, emotional resilience, and physical well-being (Image: Canva)

Exams are stressful, there’s no escaping that. As students prepare for their exams, the pressure to perform well often leads to sleepless nights, skipped meals, and long hours of uninterrupted studying. But what if the secret to acing exams wasn’t just about cramming facts but about supporting your brain and body with the right habits? Experts say that maintaining good sleep, nutrition, and exercise routines can not only reduce exam anxiety but also boost memory, focus, and mental resilience.

Exam time brings with it a blend of mental and emotional strain. The constant cycle of studying, revising, and worrying about performance takes a toll on both the mind and body, says Dr Arun Chowdary Kotaru, Unit Head & Senior Consultant, Respiratory Disease & Sleep Medicine, Artemis Hospitals.

“Chronic stress triggers the release of cortisol, a hormone that, in high amounts, impairs memory and learning ability. Academic success is not just about studying hard. Sleeping well, eating right, and staying active are the three pillars that work together to boost cognitive function, emotional resilience, and physical well-being,” he adds.

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Sleep: Proper sleep is crucial for neuroplasticity, the brain’s ability to form and reorganise synaptic connections, which is essential for learning and memory consolidation. According to the National Sleep Foundation, the hippocampus, responsible for memory, relies on slow-wave sleep (deep sleep) to function optimally. Lack of sleep disrupts this process, derails the body’s circadian rhythm, increases cortisol levels, and weakens the prefrontal cortex, the part of the brain that controls decision-making, focus, and emotional regulation.

“Just one night of poor sleep can impair attention span, slow reaction times, and heighten anxiety," suggests Dr Kotaru, stressing that 7–9 hours of uninterrupted sleep is ideal. “Simple habits like maintaining a consistent sleep schedule, avoiding blue light from screens before bedtime, and practising relaxation techniques such as meditation can improve sleep quality, helping students feel more refreshed and mentally sharp,” he adds.

Nutrition: The brain uses about 20 percent of the body’s total energy, which makes nutrition an essential factor in exam performance. A diet rich in omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, supports synaptic plasticity, the brain’s ability to process and retain information.

“Sustained energy release from complex carbohydrates, whole grains, legumes, and vegetables, prevents the energy crashes that lead to mental fatigue and poor concentration. Antioxidant-rich foods like blueberries and leafy greens fight oxidative stress, protecting brain cells from damage, while micronutrients such as iron, magnesium, and vitamin B12 play critical roles in neurotransmitter synthesis and oxygen transport to the brain,” says Dr Kotaru. A balanced diet during exam season about avoiding junk food and giving the brain the right fuel it needs to think clearly and perform well under pressure.

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Exercise: Physical activity may seem like a distraction during exams, but in reality, it’s one of the best ways to boost cognitive performance. “Exercise increases blood flow to the brain, delivering oxygen and nutrients essential for neurogenesis, the creation of new brain cells. Aerobic exercises like running, swimming, and cycling help release brain-derived neurotrophic factor (BDNF), a protein that promotes learning and memory. Even short bursts of activity, such as a 10-minute walk or a quick stretch break, can improve levels of dopamine and serotonin, boosting mood, motivation, and mental clarity. Regular exercise helps regulate stress hormones, reduce anxiety, and improve sleep quality, creating a positive feedback loop that benefits academic performance,” explains Dr Kotaru.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.