School exams are one of the most stressful times for teens and parents.

Frith Thomas, from Irvine Partners, says that there are various, easy ways to guide a child through exams and the challenges that come with them.

She says that getting enough sleep is crucial when teens are writing exams, with eight hours a night being the minimum. Reports state that losing one hour of sleep every night could lower your IQ by one point.

“Ensuring a good sleeping condition is very important. A comfortable mattress can make all the difference to the way your child feels when they wake up. A good mattress supports our bodies as we sleep, keeping our spines in a neutral position,” says Teljoy CEO, Jonathan Hurwitz.

Thomas adds that drinking water has to be the most important because dehydration can lead to tiredness, headaches, and poor concentration. 

With exams taking place in our summer heat, parents are also urged to ensure that their children are drinking lots of water.

Adding to that, revision is also beneficial. Good revision techniques are crucial for exam success. "If facts are learned quickly, they’re forgotten quickly, because they are in the short-term memory. Regular revision allows you to remember facts for a long time, as they’ll be entrenched as part of your long-term memory.

“Parents should give their children time to study, now isn’t the time to enforce house chores and tasks. Rather ensure your child’s energy is put into studying. And be mindful of noise,” Thomas said.

Also, exercise serves as a great stress outlet during exams - even if it is just a half-hour walk. 

It should be a moderate form of exercise, though, not an exhausting one. Exercise gives the brain an oxygen boost, and releases various brain-boosting hormones like dopamine, which positively influences learning and attention, and serotonin, which boosts mood and helps regulate sleep cycles.

"Taking regular breaks is also important because spending hours and hours studying without a break can result in a frustrated, exhausted child. 

“Our attention starts to flag after about 40 minutes, so regular breaks should be set within the study timetable. During the break, encourage activities that allow the brain to take a break from thinking and remembering."

Thomas added that eating healthy snacks and maintaining a healthy diet is crucial because the brain is the greediest organ in the body, so make sure their overall diet is based on starchy foods like bread, rice, and pasta, with added dairy, meat, and vegetables.

"On the day your child writes an exam, keep the house calm and positive. 

"Make sure your child eats a protein-rich breakfast soon after waking, such as scrambled eggs and toast. Other protein-rich foods include cottage cheese, yogurt, nuts, and whole-grain cereal with milk."

Helping your child will go a long way in making them feel confident about tackling the stressful exam period.

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