When news broke that a Pune UPSC aspirant won ₹9.1 lakh not for top marks but for sleeping nine hours a night, students took notice. Pooja Madhav Wavhal (an IPS-aspiring UPSC candidate) was crowned India’s “Sleep Champion of the Year” after completing a unique 60-day sleep internship in Bengaluru. Out of over 1 lakh applicants, she was one of 15 finalists selected to prove that consistent rest could enhance performance. Pooja earned the prize by averaging nine hours of sleep nightly for 60 days – a refreshingly countercultural approach to exam prep. In a world where all-nighters are often glamorized, her story is a reminder that rest is not laziness but strategy.

This blog explores that strategy in depth. We’ll unpack why sleep matters (even for JEE, NEET, UPSC aspirants), how science backs it up, bust myths about study vs. sleep, and share tools and routines to integrate quality rest into exam prep. MentallyPrepare.in has always emphasized balanced routines, and Pooja’s success shows exactly why: smart sleep can be your secret weapon, not a distraction. indiatoday.in

Pooja Madhav Wavhal, a 26-year-old UPSC aspirant from Pune, won the 2025 Wakefit “Sleep Championship” by sleeping at least 9 hours nightly. (Photo credit: India Today/BeatsInBrief)

Pooja’s achievement turned heads: she was chosen Sleep Champion after outscoring 14 other finalists in Wakefit’s fourth Sleep Internship. Over 1 lakh hopefuls applied, and the 15 shortlisted participants were each provided with a Wakefit mattress and a contactless sleep tracker. For two months they traded cramming for catch-up, systematically logging 9 hours of sleep each night. At the end, Pooja’s scoresheet was clear: a 91.36 average and the top prize of ₹9.1 lakh (each finalist still got ₹1 lakh for completing the program).

This “paid to sleep” internship wasn’t just a gimmick. It was designed to raise awareness about India’s growing sleep deficit. Participants attended sleep workshops and took part in quirky challenges – blindfolded bed-making, scavenger hunts for hidden alarm clocks, and even a final “sleep-off” to test their discipline. The idea was to gamify healthy habits: track every yawn and toss, and turn quality sleep into a measured, competitive practice.

Why did this story resonate so strongly with aspirants? Because it shattered a common belief that sacrificing sleep equals stronger preparation. Instead, Pooja’s win highlighted a truth we’re reinforcing at MentallyPrepare.in: your mind is your biggest exam asset, and it only works when rested. In a field where burning the midnight oil is often glorified, seeing an elite aspirant rewarded for sleep discipline was a powerful wake-up call for students everywhere. indianexpress.com

Sleep isn’t just downtime – it’s when your brain does vital housekeeping for learning and health. Research shows that memory consolidation occurs during sleep: the glymphatic system flushes out neurotoxins and organizes new information you learned during the day. A study explains, “during sleep, the brain is busy organizing and correlating memories,” which increases understanding and retention. In practical terms, a well-slept brain can focus better, solve problems faster, and remember study material more effectively. By contrast, cutting sleep short impairs concentration and recall. The University of Utah reports that insufficient rest leads to decreased attention span, creativity, and decision-making ability– exactly the skills exam students need.

How much sleep is ideal? Young people need plenty. The National Sleep Foundation recommends 8–10 hours per night for teenagers. College-age students (typical of JEE/NEET/UPSC aspirants) need about 7–9 hours to function optimally. Cornell University health researchers note that most college students clock only ~6–6.5 hours and end up chronically sleep-deprived. Without adequate rest, your mind can’t regulate emotions or handle stress. In fact, teens who get 8–10 hours report far fewer anxiety and depression symptoms than sleep-deprived peers. Poor sleep is linked to mood swings and a more negative outlook. In short, sleep is emotion management: it lowers stress hormones like cortisol and helps stabilize mood. Healthy sleep “can help teens more effectively work through challenges” and keep a positive mindset.

For an exam aspirant, the takeaway is clear: sleep is central to both cognitive and emotional performance. A well-rested student learns faster, remembers more, and stays calm under pressure. As Cornell Health puts it, “Your top performance – academic, athletic, etc. – and your emotional health...depend on adequate sleep.”. Pooja’s story isn’t magic; it’s the science of a rejuvenated brain at work. health.cornell.edu

Many students assume “I’ll sleep after the exam” or “I need all-nighters to catch up.” Science strongly disagrees. Building a chronic sleep debt backfires. As the Sleep Foundation explains, even one hour of nightly sleep lost can take four days of recovery sleep to undo. That weekend sleep-in won’t miraculously erase weeks of shortage. Worse, chronic partial deprivation can sneak up on you: people feel they’ve adapted, but objective performance – memory, reaction time, judgment – remains impaired. In other words, you might not feel tired, but your brain is missing crucial maintenance.

Consider what toppers themselves often say: they prioritize sleep just like study. One prep blog advises: “Don’t sacrifice sleep for short-term gains… consistent, quality sleep [gives] sustained focus and knowledge retention.”. Pulling an all-nighter might eke out a few extra pages now, but it will degrade your retention tomorrow. LeverageEdu’s guide on exam prep puts it bluntly: “Quality over quantity – consistent, quality sleep [beats] cramming without rest”.

The bottom line: Myth busted – burning the midnight oil is not a badge of honor, it’s a trap. Chronic sleep loss leads to poor recall, irritability and even burnout. Many top-ranked students report 8–9 hours of sleep on study nights. The real “cheat code” isn’t more hours at your desk; it’s using your waking hours smarter and staying well-rested.

• Track Your Sleep: Use apps or wearables (Sleep Cycle, Fitbits, smartphone trackers) to monitor your actual rest. Fitbit’s blog points out that the best way to know if you’re rested is not to guess, but to track it. A tracker can reveal patterns – late-night screen time, fragmented sleep – that you’d miss otherwise. When you see your sleep score, you can adjust your schedule and notice if a new routine actually helps you feel more alert.
  
  

• Shield from Blue Light: Screens emit blue light that tricks your brain into thinking it’s daytime. The UC Davis Health blog warns that “exposure to blue light before bedtime can disrupt sleep patterns as it affects when our bodies create melatonin.”. In practice, dim your devices or use blue-light filters (most phones/tablets have a “night mode”). Some students even wear blue-light–blocking glasses in the evening. Studies show blue-filtering glasses can reduce the sleep-disrupting effect of screens by ~10–23%. Bottom line: avoid screens (TV, laptops, phones) at least 30–60 minutes before bed, or at minimum turn on your device’s red/night filter early.
  
  

• Optimize Your Sleep Environment: Cornell Health emphasizes a sleep-friendly bedroom: “dark, quiet, comfortable, and cool”. Blackout curtains, a fan, and a good mattress/pillow all help your body relax. Some students find white-noise machines or earplugs useful in noisy dorms. Keep the room at a slightly cool temperature (around 20°C or 68°F); our core body temp naturally drops at night, and a cool room helps trigger that sleepy feeling. Treat your bed as a sleep zone only (no late-night texting or studying in bed) to train your brain that “bed = rest.”
  
  

• Power Naps: Smart napping can give a fast boost. Research shows a short 5–15 minute nap can immediately reduce sleepiness and sharpen alertness. Even a 20-minute siesta in the early afternoon (around 1–3pm) can ward off the post-lunch slump without causing grogginess. Lovato and Lack’s review concludes that brief naps “reduce sleepiness and improve cognitive performance,” with benefits kicking in almost immediately after waking. In other words, if you feel drowsy mid-study, a quick nap isn’t wasted time—it can clear your mind and help you study more effectively later.
  
  

• Sync with Your Clock: Consistency matters. Try to wake up and go to bed around the same time every day, even on weekends, to stabilize your circadian rhythm. One hack is to get morning sunlight exposure: research shows that early daylight boosts serotonin, clears out leftover melatonin, and helps set your body clock for an earlier sleep onset that night. (An easy way: throw open your curtains or step outside soon after waking.) In the evening, consider a gentle wake-up light or “sunrise” alarm lamp. Devices like the Hatch Restore lamp gradually brighten as morning approaches, mimicking natural dawn and syncing with your circadian cycle. Many find this an easy way to wake up alert instead of jarring out of deep sleep.
  
  

Integrate breaks and rest into your 24-hour schedule. Here’s an example of a balanced exam day:

• Early Morning (6–7 AM): Wake up with natural light or an alarm. Stretch or do light exercise to shake off sleep inertia. Sunlight first thing resets your circadian rhythm for the day. Have a healthy breakfast and get started on the hardest study topics while your mind is fresh.
  
  

• Mid-Morning: Tackle a solid block (2–3 hours) of focused study. Then take a short break (5–10 minutes) to walk or snack – avoid screens during breaks to keep melatonin off.
  
  

• Noon/Lunch: Eat lunch and, if you feel tired, consider a 15–20 min power nap. (Set an alarm; even a brief snooze can recharge you.) Napping here can boost afternoon alertness.
  
  

• Afternoon: Continue with moderate study. Schedule one more substantial break for exercise or a relaxing hobby to clear your mind.
  
  

• Evening (6–8 PM): Have dinner at least 2–3 hours before bed to avoid indigestion. This is a good time for lighter review, flashcards, or group study. By 8–9 PM, wind down: turn off study lights and phones, and put away electronics (activating blue-light filters if needed).
  
  

• Bedtime Routine (9–10 PM): Begin a calming routine 30–60 minutes before sleep. You might write a quick to-do list or journal for 5–10 minutes to dump any last thoughts. This simple practice – recommended by sleep experts – helps your racing mind settle. Then do something relaxing: read a pleasant (non-action-packed) book under soft light, listen to calming music or white/pink noise, or take a warm shower. The Sleep Foundation even suggests a brief warm bath an hour before bed to simulate the body’s natural temperature drop and induce sleepiness. By keeping your pre-bed activities quiet and routine, you train your body to expect sleep. Aim to be in bed by around 10 PM for a full night’s rest.
  
  

In short, build your day to include regular rest segments just as you schedule study segments. Remember: a 5-minute stretch or a short nap is not time lost – it’s investment in sharper recall and stamina. We at MentallyPrepare.in often emphasize that mental breaks and a wind-down routine can actually lead to deeper retention of what you study. As one expert notes, going to bed hungry or uneasy hurts sleep, but cherries, kiwi, or a light herbal tea (chamomile or lavender) can help you drift off. Small habits like this signal to your brain that sleep is coming, so when your head hits the pillow, your mind is already primed to rest.

Beyond focus and grades, sleep is therapy for the mind. Ample rest builds emotional resilience. The National Sleep Foundation reports that teens who meet sleep guidelines (8–10 hours) have lower levels of anxiety and depression. Conversely, teens with disrupted sleep often experience irritability and a gloomy outlook. Simply put, a well-rested brain is less likely to catastrophize stress or panic over a tough problem set. Sleep regulates stress hormones: during deep sleep your body lowers cortisol, helping you recover from daily tensions. So when exams loom, a good night’s sleep acts like armor – you’re calmer, more patient, and better equipped to tackle challenges. Pooja’s aspiration (to become an IPS officer!) shows this too: as Wakefit notes, treating sleep as “essential for recovery, not just downtime,” is key.

If you’re feeling burnt out or emotional, don’t dismiss it as “just stress.” Persistent insomnia or exhaustion is a red flag. Burnout is chronic fatigue from overwork, while insomnia is an inability to fall or stay asleep even when tired. Both harm your studies. Cornell Health advises: if lack of sleep is preventing you from functioning, or your mood and energy are suffering, seek professional help. A clinician can help diagnose issues (maybe an underlying sleep disorder or anxiety) and guide you to solutions. The key message: Your mental health matters as much as your study plan. Quality sleep is one of the best ways to safeguard it.

Rest Is Resistance, Sleep Is Strategy. In competitive exams, your fiercest competitor is often stress and fatigue – not the questions themselves. Pooja’s story proves what years of research already knew: giving your brain real rest is a study skill, not a distraction. So if you’re feeling stuck, tired, or foggy, consider this your wake-up call: don’t study harder, sleep smarter. Your final performance might just thank you with a top score (and maybe even a big prize).

As MentallyPrepare.in often highlights, balancing study with self-care builds sustainable success. Follow the science, build healthy habits, and let smart sleep work for you. Sweet dreams and happy studying! sleepfoundation.org

Pooja’s story proves that in exam prep, rest isn’t a weakness—it’s a strategy. Sleep fuels memory, focus, and emotional balance, all crucial for success in JEE, NEET, or UPSC. Instead of pushing through burnout, start prioritizing smart sleep. Your performance—and peace of mind—depend on it.