Perfectionism and Wet Dreams?

yo, today i wrote an exam at university. Yesterday i intented to learn the whole day for the test and doing nothing else. But staying home only drives on into madness. And because of this idea i was really unproductive(because " i still have soo much time"), constantly distracting myself, feeling bad about not going to sports. Because i fear too loose too many muscles, already pausinsg since 1-2 weeks because of another exam prior. Constantly listening to cool music like i would accomplish everything i want.
So what happened yesterday? I started too learn intense at night, went to bed at 1-2 am, waking up tired with a WET DREAM, NICE!!!! Wet Dream happen for me always if im stressfull, like when i have less time for uni exams or procrastinated it for too long time. Exam went okay, but i wasnt that charismatic as i wished to be when speaking to my girl class mates at uni. And i dont know if i passed this exam, i have good feeling about it, but still cant be sure.
So how to stop perfectionism while learning and in every aspect of life ? When im learning, i sometimes do too much research and then i also start to write down too much irrelevant information. Because of my perfectionism i dont even start to learn because i know inside of me that it will be too much information and it already demotivates me then..