In today's fast-paced world, we know all too well how often we sacrifice sleep to cram for exams, complete tutorials, or juggle with CCAs.
However, the growing evidence from sleep science reveals that skimping on rest can significantly impact learning and memory. Understanding the intricate relationship between sleep and cognitive functions can help you optimise your academic performance and overall well-being.
Why sleep is essential for your brain
Memory consolidation
Think of your brain as a library.
During the day, you're constantly adding new books (information) to the shelves. But if you don't organise them properly, you might no longer be able to find what you need easily after some time.
Sleep is when your brain does this organising. During sleep, especially in the rapid eye movement (REM) stage and slow-wave sleep (SWS), your brain processes and organises the day's information, making it easier to recall later.
Studies have shown that students who get enough sleep after learning new material perform better on memory tests than those who stay awake.
Learning efficiency
Imagine trying to learn a new skill or absorb a complicated concept when you're feeling exhausted. Doesn't it feel like you're trying to run with weights on your legs?
Your brain's ability to absorb new information is significantly enhanced after a good night's sleep. Without sufficient rest, your brain struggles to form new connections, leading to decreased learning efficiency. This is crucial for students who need to grasp complex concepts and retain large amounts of information.
The stages of sleep, and why they matter
Non-REM Sleep
Non-REM sleep consists of 3 stages, each with its own role in rejuvenating your body and mind:
Stage 1 (Light Sleep): This is the transition from wakefulness to sleep. It is characterised by slow eye movements and muscle relaxation. Although brief, it sets the stage for deeper sleep.
Stage 2: Here, your heart rate slows, and your body temperature drops. This stage prepares your body for the deep sleep that follows. Brain activity during this stage includes sleep spindles and K-complexes, which help protect you from waking up and aid in memory consolidation.
Stage 3 (Deep Sleep, or Slow-Wave Sleep/SWS): This stage is crucial for physical restoration, growth, and immune function. It also plays a significant role in declarative memory (facts and knowledge).
REM Sleep
REM sleep kicks in about 90 minutes after you fall asleep. Your brain becomes highly active, your eyes move rapidly, and you experience vivid dreams. This stage is essential for emotional regulation and procedural memory (how to perform tasks). REM sleep enhances creative problem-solving and helps consolidate memories related to skills and habits.
What happens when you don't get enough sleep
Impaired memory and learning
Your brain's ability to consolidate memories and learn new information takes a hit.
Students who don't get enough sleep often struggle to retain information, focus during classes, and perform well on exams. Sleep-deprived individuals are more likely to experience cognitive lapses and errors, which can be particularly detrimental in a high-stakes academic environment.
Reduced attention and concentration
Lack of sleep affects the prefrontal cortex, the brain area responsible for decision-making.
When you're sleep-deprived, it's harder to concentrate, stay attentive during lessons, and complete tasks efficiently. This reduced cognitive performance can lead to poorer academic outcomes and increased stress.
Emotional and physical health
Insufficient sleep doesn't just mess with your mind; it affects your emotional and physical health too. It can lead to increased irritability, anxiety, and depression, further hampering your academic performance.
Physically, chronic sleep deprivation is linked to a weakened immune system, weight gain, and increased risk of chronic conditions like diabetes and heart disease.
Tips for getting better sleep
Establish a consistent sleep schedule
Try going to bed and waking up at the same time every day, even on weekends.
This consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up refreshed.
Create a restful environment
Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet.
Invest in a comfortable mattress and pillow if you can. These may significantly improve the quality of your sleep.
Limit exposure to screens
The light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.
Practice relaxation techniques
Engage in relaxation techniques such as deep breathing, meditation, or reading a book to help calm your mind and prepare your body for sleep.
Avoid stimulants
Caffeine can disrupt your sleep patterns. Ideally, you should only consume caffeine in the earlier part of the day. Avoid them in the hours leading up to bedtime.
Avoid intensive revision right before bed
I never, ever believe in cramming and doing intensive revision right before bed, even if it is a subject I am confident in.
While you might think that the act of revision might make you sleepy, it might actually do the opposite instead—you might realise that you have more questions than before, or feel frustrated at a PnC question. You end up increasing your heart rate and anxiety levels. There goes your calm, restful sleep.
Optimising learning with sleep: understanding how rest impacts memory
Understanding the science of sleep underscores its critical role in learning and memory. By prioritising rest, you can enhance your cognitive functions, improve academic performance, and maintain overall health. So, give yourself permission to rest—you'll be better for it.
How many hours do you sleep every night?
3-4 hours
4-6 hours
7-8 hours
more than 8 hours
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