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Your sleep habits can have a larger impact on your GMAT performance than you think. In fact, the right amount of quality sleep allows us to retain information, home in on important details, and regulate our emotions. On the other hand, sleep deprivation impairs concentration, problem-solving, and decision-making skills. So, what GMAT sleep schedule will best prepare you for test-day success?
Quick Answer
A consistent sleep schedule, aiming for 7–9 hours per night, and aligning your sleep/wake times with your actual GMAT test slot are some of the most effective ways to boost focus, memory, and test performance. Below, we break down why sleep matters, how to build a GMAT-ready sleep routine, and how to reach your target GMAT sleep schedule.
Here are the topics we’ll cover:
- Introduction: Why Sleep Matters for GMAT Success
- The Science of Sleep and Cognitive Performance
- How Many Hours of Sleep Do You Need for the GMAT?
- Identify Your Sleep Window
- Practical GMAT Sleep Schedule
- How to Reach Your Target GMAT Sleep Schedule
- What to Do If You Can’t Sleep the Night Before the GMAT
- Final Thoughts — Sleep as a Test-Taking Strategy
- Frequently Asked Questions (FAQ)
- What’s Next?
First, let’s talk about why sleep matters for GMAT success.
Introduction: Why Sleep Matters for GMAT Success
How does sleep affect GMAT scores? Simply put, sleep deprivation has a negative effect on concentration, problem-solving, and decision-making skills. These are all things we’re counting on when we’re tackling tough GMAT questions. Not only that, when we’re sleep deprived, we’re less alert. That means we’re more apt to miss important details and make mistakes that can add up over the course of the exam.
KEY FACT:
When you’re sleep-deprived, you’re more likely to miss important details and make mistakes that chip away at your score.
Now, let’s discuss the connection between sleep and cognitive function.
The Science of Sleep and Cognitive Performance
What happens to our cognitive performance when we don’t get enough sleep? Well, research shows that missing out on even just a few hours of sleep causes our attention, language, reasoning, decision-making, learning, and memory to suffer.
However, all sleep is not created equal. Short naps here and there can temporarily revive you, but they can’t make up for lost deep sleep. This is because healthy cognitive function requires us to spend time in deep sleep. Deep sleep is when our brains create new pathways that help us retain information. Not only that, but deep sleep also helps the brain process procedural memories, such as the skills and tasks we pick up. In short, deep sleep supports the cognitive functions important for performing well on the GMAT.
KEY FACT:
For healthy brain function, we need to spend time in the deep sleep stage.
How Many Hours of Sleep Do You Need for the GMAT?
A healthy sleep plan begins well before the night before test day. Your brain needs consistent, high-quality sleep to perform at its best. That said, if you’re asking, “How much sleep before the GMAT do I need?” the answer is between 7 and 9 hours. Ideally, plan to get 7–9 hours of sleep starting at least 1 week before your scheduled exam.
If getting 7–9 hours of sleep is good, is getting more sleep even better? No, not necessarily! Consistently sleeping far beyond the recommended range (usually 11 hours or more) can actually leave you groggy or unfocused. Therefore, the best sleep schedule for the GMAT does not include all-nighters followed by sleeping all day.
TTP PRO TIP:
Plan to get 7–9 hours of sleep starting at least 1 week before your scheduled exam.
Next, let’s talk about how to align your GMAT sleep schedule with your test time.
Identify Your Sleep Window
If possible, schedule your exam to align with when you naturally feel most awake and alert. If you’re a night owl, you will probably prefer an afternoon exam. Early birds will want to schedule their exams for the morning.
Once your exam is scheduled, work backward from your exam start time to identify your sleep window. Along with 7–9 hours of sleep, your schedule should include waking up at least 2–3 hours before the exam time. This will allow plenty of time for sleep inertia — that groggy, disoriented feeling right after waking — to wear off. Also, consider practical details such as allowing time for a healthy breakfast and getting to the testing center without feeling rushed.
TTP PRO TIP:
Choose an exam time that matches when you naturally feel most alert and energized.
Let’s go over what a practical GMAT sleep schedule can look like.
Practical GMAT Sleep Schedule
So, what does a practical GMAT sleep schedule look like once you’ve set your exam time? Let’s look at a sample GMAT morning exam sleep schedule that incorporates the elements above. A test time of 9 a.m. would mean going to bed as late as 11 p.m. and waking up no later than 6 a.m. or 7 a.m.
A GMAT afternoon exam sleep schedule looks a little different. A 1:30 p.m. exam means you could rise as late as 10:30 a.m. or 11:30 a.m. This allows for those 2–3 hours of wakefulness before the exam. What about bedtime for this schedule? Strictly speaking, with a wakeup window of 10:30 a.m. to 11:30 a.m., you could go to bed as late as 3:30 a.m. and still get 7–9 hours of sleep. However, this is not necessarily something we’d recommend.
No matter how much sleep you get, staying awake in the wee hours can work against the body’s circadian rhythms. Not only that, but it can also mean more exposure to artificial blue light, which is known to negatively affect sleep quality. Everyone is different, but for most test-takers, an earlier bedtime than 3:30 a.m. supports higher-quality sleep. To be on the safe side, consider a sleep time of no later than midnight.
KEY FACT:
Too much exposure to blue light before bedtime can make it harder to fall asleep.
Read on for GMAT test day sleep tips and what you can do to reach your target GMAT sleep schedule.
How to Reach Your Target GMAT Sleep Schedule
There’s no need to abruptly change your current sleep routine if it doesn’t quite match your GMAT sleep schedule. Instead, you can gradually shift your sleep schedule by 15–30 minutes per day starting 1–2 weeks before test day.
1 Week Before the Exam
Continue nudging your sleep times toward your target sleep schedule by 15–30 minutes. If your goal is an earlier bedtime, minimize daytime napping. Be consistent with adjusting your sleep routine, even on the weekend.
5 Days Before the Exam
At this stage, continue moving toward your target sleep window.
Move your body. Physical activity supports quality sleep. However, plan to end your workouts at least 1–2 hours before bedtime. This allows endorphins to subside and your body to relax.
KEY FACT:
Ending your workouts no later than 1–2 hours before bedtime allows your body enough time to wind down.
2 Days Before the Exam
Perfect your evening wind-down routine. For example, dim household lights and turn down (or shut down) bright screens a couple of hours before bedtime.
The Night Before the Exam
It’s the night before the big day! Hopefully, you’ve hit your target sleep window. To make falling asleep easier, keep your bedroom cool and quiet. Additionally, avoid foods that can upset your stomach and disrupt your sleep. Finally, limit or cut off caffeine at least 6 hours before bedtime to make falling asleep easier.
TTP PRO TIP:
Cut off caffeine at least 6 hours before bedtime to make falling asleep easier.
What to Do If You Can’t Sleep the Night Before the GMAT
If you’re feeling too anxious to fall asleep the night before test day, try taking a warm bath or shower, doing deep breathing exercises, or listening to calming music. You can also journal your anxious thoughts, do some light stretching to release adrenaline, and practice guided visualization. These activities can help you relax enough to fall asleep. Be cautious when using sleep aids. Their effects can last into the next day and even into test time.
Final Thoughts — Sleep as a Test-Taking Strategy
- Gradually adjust your sleep schedule. Nudge your sleep and wake times by 15–30 minutes per day to get 7–9 hours of sleep starting at least 1 week before your scheduled exam.
- Schedule your exam strategically. Choose a test time that matches when you naturally feel most awake and alert. That means a morning test time for early birds and an afternoon exam for night owls.
- Create the right environment. Support quality sleep by keeping your bedroom cool, dark, and quiet, limiting blue light exposure in the evenings, and cutting caffeine well before bedtime.
Frequently Asked Questions (FAQ)
Why is sleep important for the GMAT?
Sleep deprivation has a negative effect on concentration, problem-solving, and decision-making skills. These are all things we’re counting on to maximize our GMAT score.
How many hours of sleep should I get before the GMAT?
Aim for between 7 and 9 hours of sleep before the GMAT. Ideally, plan to get 7–9 hours of sleep starting at least 1 week before your scheduled exam.
Should I adjust my sleep schedule to match my GMAT test time?
Yes, you should! Once your exam is scheduled, begin adjusting your sleep schedule to allow for 7–9 hours of sleep per night. Also, your sleep schedule should allow you to wake up at least 2–3 hours before exam time to allow sleep inertia to wear off.
What if I can’t sleep the night before the GMAT?
To make falling asleep easier, there are things you can do. First, make sure your bedroom is cool, dark, and quiet. Also, a warm bath, deep breathing exercises, and gentle music can help you relax enough to fall asleep. If anxiety is keeping you awake, check out our article on How to Eliminate GMAT Anxiety.
How early should I start fixing my sleep schedule?
Ideally, your GMAT test preparation sleep routine will begin at least 1 week before the exam. Begin shifting your sleep time by 15 to 30 minutes 1–2 weeks before test day to reach your target GMAT sleep schedule.
What’s Next?
If you’re looking to learn more about brain chemistry and cognitive function and how they’re connected to GMAT performance, you may be interested in our article on dopamine’s role in GMAT prep.
If you’re interested in learning other strategies to help you perform your best on the GMAT, check out our article featuring 25 GMAT Test-Day Tips.
