What to Do the Night Before an Exam (and What to Avoid)

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By Lyla Dar, Content Writer, Shuhari Tuition
Edited by Zayna Dar, Founder, Shuhari Tuition

The night before an important exam can be stressful, and you may feel the pressure to be ‘productive’ right until the moment you go to bed, or worse still, tempted to pull an all-nighter. A last-minute dip in confidence and exam anxiety can lead to an urge to frantically cram.

The truth is, the final twenty four hours before an exam are far less impactful than the days and weeks leading up to it when you did all the heavy lifting. The spike in stress is completely normal, but at this stage, your priorities shouldn’t be on learning new content.

Here are some of the useful dos and don’ts in the run-up to your exam.

Don’t: compare yourself to friends

It’s not uncommon for students to compare the amount of revision they’ve done with their friends and get stressed if it feels like they’ve done more than you. However, it’s important to remember that everyone works at their own pace. It’s more about the quality of the revision you do than the quantity and there’s no single ‘correct’ way to revise. What works best depends entirely on how your brain processes and retains information.

Effective revision for one student may mean revising in short, focused sessions well in advance while another student may prefer longer, more intense study sessions closer to the exam. Hearing that someone else studied for four hours last night doesn’t automatically mean they’re learning more than someone else studying for two. As long as your revision method is helping you process and retain information, it’s important not to feel discouraged by friends who take a different approach.

Don’t: stay up late to study

The night before your exam you might be tempted to sacrifice your sleep and cram last-minute revision. While it can feel like a productive use of your time, tired brains recall less in exams. In fact, sleep deprivation has been shown to impair regions of the brain that control problem solving, critical thinking, and complex reasoning.

Lack of sleep also spikes cortisol levels, the stress hormone which can worsen pre-exam jitters. Naturally, you may lose some sleep if you fall asleep later or wake up earlier because of anxiety, but avoiding traps like doomscrolling or burning the midnight oil can help maintain a better quality of sleep. This ensures you’re well rested and prepared for your exam the following day.

Don’t: fixate on your exam

Sometimes, dedicating your evening solely to revising can increase anxiety and overthinking. For exam anxiety not to become all-consuming, allow yourself time to rest and recharge. This may look like stepping away from your desk and doing some light stretches or going on an evening walk.

Preparing a warm bath, reading a book, or watching a comfort show are just a few of the ways you can give your mind and body a break and a chance to recalibrate. Integrate small self-care rituals into your bedtime routine, such as using calming scents or listening to a relaxing playlist. This gives you something to look forward to and can feel rewarding after an intensive study period.

Do: pack your bag

To save time and reduce stress in the morning, it can be useful to pack your bag the night before. The last thing you want to be doing on the morning of an important exam is to be searching frenetically for a protractor that you can’t find. It’s also worth laying out your school uniform the night before so that you’re not faffing around in the morning. Being organised is a valuable skill to learn not only in the context of exams, but in life in general.

Use the list below to double-check you have all the equipment you need:

• Clear pencil case

• Black pens

• Pencils

• Rubber

• Pencil sharpener

• Ruler

• Scientific calculator (if permitted)

• Compass

• Protractor

Optional

• Highlighters

• Water bottle with label removed

Do: eat a balanced meal

Depending on your body’s response to stress, some students experience an increase in appetite around exam season while others experience a decrease. Sometimes, when we’re feeling mentally overloaded, our bodies seek comfort, and food often becomes that outlet. However, it’s also possible that when you’re feeling emotionally taxed you lose your appetite because anxiety diverts blood away from your digestive system.

The night before your exam, try to eat a balanced, easy-to-digest meal made up of carbs, lean protein, and vegetables. This combination leads to better sleep quality and stabilises your blood sugar levels, which sustains your energy for the big day. Nourishing foods with brain-boosting proteins such as fish and lentils are healthy choices to support your energy levels.

Staying hydrated is also important to reduce headaches and avoid fatigue. Even if you’re not feeling hungry, a small but nutritious meal at least three hours before you go to bed puts you in a stronger position to focus and recall information the next day. Before bed, try a warm mug of milk or herbal tea to calm you down.

Do: remove distractions for the night

The night is often the time when our minds race the most because we aren’t bombarded with distractions that occur throughout the day. Our electronic devices can be a double-edged sword because they can provide a welcome break from studying, but the blue light they emit notoriously suppresses melatonin, the hormone we need to fall asleep.

Try putting your phone out of arm’s reach, or if you think you’ll be tempted, in a separate room. This helps break the unconscious habit of reaching for your phone, allowing your mind to wind down naturally and helping your body’s internal clock prepare for restful sleep.

Staying up late can fuel spiralling thoughts and anticipatory anxiety, which is particularly common among students who tend to ruminate. If you do keep your phone nearby, try guided meditation to ease your nerves. Mindfulness and breathing exercises have been scientifically proven to calm your nervous system and reduce anxiety. When you focus on your breathing, bodily sensations, or surroundings, you interrupt negative thought patterns and help your brain stay calm.

The art of slowing down

By the night before your exam, the most important work has already been done. At this point, squeezing in one more revision session at midnight can be counterproductive. Trust the effort you’ve put in will pay off, even if nerves try to convince you otherwise.

Exam season can feel overwhelming, but with the right strategies in place, you can walk into your exam feeling calm and grounded. Sometimes, the most productive thing you can do is put your notes away, get some rest, and remind yourself that you’re more prepared than you think.