Exam time can be a tough season for families. For teenagers, pressure around performance, long study hours and disrupted routines can quickly lead to stress, poor sleep and lowered immunity. For parents, it’s often hard to know when to step in, what really helps, and what might actually make things worse.
As pharmacists, we see this every year - and the good news is that small, sensible supports can make a real difference.
How exam stress affects teens
Stress isn’t just “in the head”. In teenagers, prolonged stress can show up as:
- Difficulty sleeping or staying asleep
- Low energy and poor concentration
- Frequent colds or getting run down
- Headaches, stomach upsets or irritability
- Changes in appetite or mood
A certain level of stress is normal, but when it’s ongoing, it can impact both wellbeing and exam performance.
Sleep - the foundation that’s often overlooked
Sleep is one of the most important (and most disrupted) areas during exams.
Late-night cramming, screen time, caffeine and anxiety can all interfere with good-quality sleep. Unfortunately, poor sleep affects memory, focus and emotional regulation - exactly what teens need most during exams.
What helps:
- A consistent bedtime, even during exams
- Screens off at least 60 minutes before bed
- A calming wind-down routine (shower, reading, quiet time)
- Avoiding caffeine late in the day
Sleep is not wasted time - it’s when the brain processes and stores information.
Stress support - calm, not pressure
Parents naturally want to motivate their teens, but too much pressure can backfire. Teens often internalise expectations, even when they don’t show it.
Helpful approaches:
- Reassure them that exams do not define their worth
- Focus on effort rather than results
- Encourage regular breaks and movement
- Keep communication open and judgement-free
Sometimes the most supportive thing is simply letting them know you’re there.
Immunity - why teens get run down during exams
Stress and lack of sleep can temporarily lower immune defences. This is why teens often pick up colds or feel generally unwell around exam time.
Supporting overall health through regular meals, adequate fluids and balanced nutrition can help the body cope better during periods of stress.
What to avoid during exam time
We often get asked about “quick fixes” - and this is where caution is important.
Try to avoid:
- High-caffeine energy drinks
- Overuse of stimulants
- Late-night studying without rest
- Skipping meals
- Introducing multiple new supplements at once
These can increase anxiety, disrupt sleep and lead to energy crashes.
When extra support may help
In some cases, gentle, age-appropriate support can be useful - particularly for sleep, stress or general wellbeing. This should always complement (not replace) good routines, nutrition and rest.
We’ve put together a dedicated Back to School & Exams collection with carefully selected supports that parents often ask us about during exam season.
If you’re unsure what’s suitable, a pharmacist can help guide you safely and appropriately.
A final word for parents
Exam periods are short, but the habits and messages teens absorb can last much longer.
Supporting sleep, reducing pressure, keeping routines steady and offering reassurance can help your teen feel more in control - and more capable - during a stressful time.
If you ever need advice, our pharmacy team is always happy to talk things through.