What To Do the Night Before an Exam

The night before an exam can make a real difference to how well you perform. It’s easy to feel pressure or worry that you haven’t done enough. Many students try to revise late into the night, but this often does more harm than good.

The most effective approach is simple: stay calm, prepare carefully, and protect your rest. This guide explains exactly what to do the night before an exam so you can feel organised, relaxed, and ready to perform at your best in the morning.

Key Takeaways

• The night before an exam is for consolidation, not cramming.

• Focus on light revision, healthy habits, and good sleep.

• Get everything ready for the morning so you feel calm and in control.

• Sleep is essential: it helps your brain store and recall what you’ve learned.

Introduction: Why the Night Before an Exam Matters

What you do the night before your exam has a bigger impact than most students realise. Even after you stop revising, your brain keeps working. During sleep, your brain processes and strengthens what you’ve learned, making it easier to recall the next day.

Research from the Sleep Foundation (opens in a new tab) shows that students who get enough sleep before an exam perform better than those who stay up late studying. A calm, organised evening helps you think clearly, remember key points, and feel confident when you sit down to write.

The night before your exam isn’t the time to squeeze in new information. It’s about protecting your focus, managing stress, and setting yourself up for success. 

A Step-By-Step Evening Routine to Follow

Here’s a simple plan to help you stay calm, focused, and ready for exam success. You can adjust the times to fit your own schedule.

5:00–6:00 pm – Light Revision

• Review key summaries, flashcards, or topic notes.

• Focus on main ideas and any areas you’ve struggled with - not new material.

• Use active recall by covering your notes and testing yourself.

• End with a topic you know well to boost your confidence.

6:00–7:00 pm – Take a Proper Break

• Eat a balanced meal with protein, whole grains, and vegetables.

• Avoid heavy or sugary food that could make you tired.

• Drink water, but limit caffeine and energy drinks.

• After eating, step away from screens. Try a short walk, gentle stretching, or talking to a friend or family member who will help you relax.

7:00–8:00 pm – Final Quick Review

• Do one last short session if you feel it will be helpful. Use summary sheets, flashcards, or past paper questions.

• Keep this session relaxed and focused on familiar material.

• Stop revising at least an hour before bed to help your brain switch off.

8:00–9:00 pm – Get Organised

• Pack everything you’ll need for the morning: student ID, pens, pencils, calculator, and watch.

• Include a water bottle and a light snack (if allowed).

• Check your exam timetable and travel details.

• Lay out your clothes for the morning so you’re not rushing.

9:00–10:00 pm – Wind Down and Relax

• Avoid screens and bright lights that make it harder to sleep.

• Try reading, stretching, or listening to calm music.

• Practise slow, steady breathing to relax your body.

• Aim to be in bed by 10:00–10:30 pm to get a full night’s rest.

Smart Revision Techniques for the Night Before

Never fall into the trap of feeling that the night before your exam is about learning everything again. Instead, remind your brain of what it already knows. Spend your time focusing on short, active tasks that strengthen recall without adding pressure.

Here are some great methods to use:

• Active recall: Cover your notes and test yourself instead of re-reading them.

• Blurting: Write down everything you remember about a topic, then check what you missed.

• Flashcards: Use them for key terms, quotes, and definitions.

• Mind maps: Summarise big ideas on one page so you can see how topics connect.

• Past paper questions: Choose one or two short questions to practise structure and timing.

Keep these sessions short, around 30 minutes per activity, and finish with a topic you know well to build confidence.

For more ways to strengthen recall, see our guide to improving memory and concentration.

What Not to Do the Night Before an Exam

The night before an exam can feel stressful, but it helps to remember that doing less is often more. Avoiding these common mistakes will keep you calm and ready for the day ahead.

Avoid:

• Staying up too late: Sleep helps your brain process what you’ve revised. Try to rest well rather than study through the night. Never be tempted to pull an all-nighter. One of my students once fell asleep halfway through an exam after trying that approach - it simply doesn’t work.

• Starting new topics: Learning unfamiliar material now can be confusing. Focus on what you already understand instead.

• Too much caffeine: Energy drinks and late-night coffee can make it harder to fall asleep. Drink water or herbal tea instead.

• Scrolling or gaming late into the night. Give your mind a chance to switch off. Try reading, stretching, or listening to calm music instead.

• Skipping dinner or water. A balanced dinner and good hydration support focus and memory.

These small choices make a big difference. When you look after your body and mind, you give yourself the best chance to perform well.

How to Calm Your Nerves and Get Into the Right Mindset

Feeling nervous before an exam is completely normal. It shows you care about doing well. The goal isn’t to stop feeling anxious altogether, but to manage those feelings so they don’t take over.

Try these five simple ways to calm your mind and body:

1. Breathing exercises

Use some breathing techniques to calm yourself quickly.

Award-winning yoga instructor Claire Bradley (opens in a new tab) has worked with many teenagers preparing for their final exams. She teaches a technique called Bubble breathing for pre-exam nerves:

“Find a comfortable seat, or lie down. Breathe in through your nose and breathe out through your lips, imagining you’re blowing a stream of bubbles into the distance. And simply repeat. You can visualise more and more bubbles floating around you, their colours, their sizes, their movements. This is a really gentle way to extend the exhale breath, which in turn helps to soothe the nervous system.”

You can literally feel your heart rate slowing as you practise these techniques.

2. Visualisation

Picture yourself walking into the exam room feeling calm and confident. Imagine answering confidently and using everything you’ve revised.

3. Positive reminders

Replace thoughts like “I’ll forget everything” with “I’ve prepared and I know more than I think.” This is called reframing. Like visualisation, it’s a way to flip the script and avoid fear from having the loudest voice in your mind.

4. Light movement

Stretch your shoulders and neck to release tension. Claire Bradley suggests a stretch that you can combine with your breathing exercises:

“While standing, gently interlace your hands in front of your stomach, with your palms facing up to the ceiling. As you breathe in, float your hands up towards your chin. When you exhale, turn your palms downward and push them slowly down to your hips. Repeat this as many times as you need to feel calm and grounded.”

Going for a short walk can also help to clear your head

5. Talk it through

If you feel overwhelmed, share your feelings with someone you trust. A quick chat often helps you see things more clearly.

Small actions like these tell your body it’s safe to relax, which makes it easier to get a good night’s sleep and also to focus when you walk into your exam.

If you often struggle with exam stress, consult Save My Exams’ exam anxiety relief kit (opens in a new tab) for more techniques to help.

Sleep Tips to Help You Wake Up Refreshed

A good night’s sleep is one of the most effective ways to prepare for an exam. While you rest, your brain organises what you have revised and strengthens your memory, making it easier to recall information in the morning.

Studies show that students who sleep well before exams perform better than those who stay up late revising. Rest gives your brain time to store what you have learned and helps you stay focused, alert, and confident on exam day. So see sleep as part of your preparation, not a break from it.

Try these strategies to improve your sleep the night before your exams:

• Go to bed at your usual time so your body stays in its normal rhythm.

• Avoid caffeine after the afternoon.

• Keep your room cool, quiet, and dark.

• Put your phone out of reach to avoid late scrolling.

• Try calming activities before bed, such as reading or slow breathing.

• If you cannot sleep, try getting up and reading something light until you feel tired again.

What to Prepare Before Going to Bed

A few minutes of organisation before bed can make your morning calm and stress-free. Laying everything out the night before means you can wake up focused on doing your best, not searching for lost items.

Use this simple checklist to get ready:

Exam Night Checklist

• Packed bag with pens, pencils, ruler, calculator, and timetable

• Student ID or candidate number

• Water bottle and light snack (if allowed)

• Alarm set, with a backup if needed

• Clothes laid out for the morning

• Healthy breakfast planned

• Travel route and timing checked

• Positive mindset: remind yourself that you have prepared well

How to Wake Up Feeling Ready

A calm, steady start to your morning helps set the tone for your exam. Aim to give yourself plenty of time so you are not rushed or distracted.

Try these simple steps:

• Get up with your first alarm and open your curtains to let in natural light.

• Eat a balanced breakfast such as porridge, eggs, or fruit. Avoid skipping meals, as proper nutrition helps improve your concentration and energy levels.

• Stretch or take a short walk to wake up your body and reduce tension.

• Take a few slow breaths and remind yourself that you are prepared.

• Avoid checking your phone or social media first thing.

• Look over one or two summary sheets or flashcards if it helps you feel focused, but do not start new revision.

Frequently Asked Questions

Should I study new material the night before an exam?

No. It is better to review what you already know. 

Learning new topics at the last minute can cause confusion and make it harder for your brain to remember key points.

How can I relax before my exam?

Plan your evening so you know what to expect. 

Use slow breathing, calm music, or light stretching to help your body relax. Prepare everything in advance so you can go to sleep without worrying about the morning.

What if I can’t sleep the night before an exam?

Try not to panic. Even resting quietly helps your mind recharge. 

If you're having trouble sleeping, try reading something light or doing gentle breathing exercises until you feel tired again. Avoid checking the time, as that often makes it harder to drift off.

A Confident End to Your Revision

You have already done the hard work. The evening before your exam is about giving yourself the best conditions to show what you know.

Trust the revision you have already done and allow your brain to recharge overnight. A clear head and a full night’s sleep make a real difference when it matters most.

For more help to prepare with confidence, explore the full range of Save My Exams revision resources.

References

• Sleep Foundation: How Memory and Sleep Are Connected (opens in a new tab)

• Interview with Claire Bradley Yoga (opens in a new tab)