“SLEEP is for the weak.”

That was my mantra for a good part of the past year, which marked my International General Certificate of Secondary Education (IGCSE) exam year. It was a serious and stressful time right from the start.

I wish I could say I spent most of my days studying, but between juggling extracurricular activities, social commitments and tuition classes, there was simply little time for self-revision while the sun was still up.

As a result, I found myself burning the midnight oil most days of the week.

I relied heavily on coffee to fuel these late-night learning sessions, often arriving at school looking like a “living zombie”.

It wasn’t easy; I could feel the toll it took on my concentration during lessons. Still, I brushed aside my body’s signals and studied even harder at night to catch up on anything I missed in school. I was determined not to sacrifice any aspect of my schedule.

As my mock exams approached, anxiety and nerves kicked in. I was plagued by doubts over whether I had done enough revision.

Looking back, I don’t think any amount of revision would have quelled those fears. Yet, I continued my late-night revision right up until the night before my last mock paper.

I wasn’t alone. Many of my classmates studied past midnight too, which only pressured me to push on rather than take a break. If everyone was doing it, it had to be fine, right?

Boy, was I wrong.

Seeing my mock results last September was a real wake-up call. While they were decent by regular standards, I was upset with myself for fumbling on questions that I should have breezed through.

I was ridiculously careless and had even misread a couple of questions. I had my facts straight and had done my revision – so what went wrong?

I learnt the hard way that sitting for an exam as a sleep-deprived teenager, fuelled by adrenaline and brimming with nerves, was a perfect recipe for disaster.

As students, we may be inclined to ignore our biological limits and bulldoze through the days and nights, but losing even one to two hours of sleep each night can quickly accumulate and prove detrimental.

Sleep deprivation negatively impacts cognitive skills and emotional well-being, leading to decreased productivity, poorer memory retention and reduced concentration. Of course, being more irritable and prone to anxiety does not help the situation either.

Exams can be scary, and it is easy to feel guilty about indulging in an extra hour of sleep. However, it is crucial to remember that sleep deprivation helps no one, least of all yourself. Getting a good night’s rest does not make a student lazy.

I found that restoring my circadian rhythm – my body’s natural clock – by sleeping early allowed me to wake up without an alarm and feel more alert.

I took advantage of this newfound energy to revise in the mornings before school. These sessions turned out to be far more efficient than my nightly ones.

Fixing your circadian rhythm is fairly simple: just be mindful of your light exposure before bed. Try to avoid using gadgets for at least an hour before bedtime, as the UV light from devices can trick your brain into thinking it is still daytime, making it harder to fall asleep.

Additionally, having a detailed study schedule helped me feel more prepared for exams and reduced my pre-exam anxiety. I felt reassured knowing I could complete my revision and still get a good night’s sleep. However, this only works if you adhere to the schedule; otherwise, it may have the opposite effect.

I also made time for leisure activities, like reading and painting, which helped me unwind. This can vary for everyone, so find something that helps you relax – even if it is just listening to music.

Implementing these changes made me more confident and alert during my IGCSE exams in October and November.

When I received my IGCSE results last month, I was extremely pleased to see that I had performed to the best of my ability, scoring 8A* and 1A. It was a gratifying moment.

Consistency is key, so I encourage all students, regardless of age, to start early. Don’t wait until exams are just around the corner to practise good habits.

The importance of sleep is often overlooked. We need to step back and reassess our priorities to ensure we get adequate rest for optimal performance.

Kannchana, 17, a student in Kuala Lumpur, is a participant of the BRATs Young Journalist Programme run by

The Star’s Newspaper-in-Education (Star-NiE) team. For updates on the BRATs programme, go to facebook.com/niebrats.

With the theme of the article in mind, carry out the following English language activities.

1 List the study methods that worked for Kannchana. Which of these methods can you incorporate into your routine as a student?

2 What are your goals for the new school year? Share them with the class, along with the mantra you plan to adopt.

The Star’s Newspaper-in-Education (Star-NiE) programme promotes the use of English language in primary and secondary schools nationwide. For Star-NiE enquiries, email starnie@thestar.com.my.