By: SEAN YANG
Staff Writer
For those who want to excel academically in high school and college, it is very important to study and review in order to ensure that you retain the information you learn in class and have an advanced understanding of the material. Nearly everyone has experienced trying to cram as much information into their brain as possible right before a test, almost invariably running on late into the night and sacrificing the amount of sleep we get. I am sure we all know of the consequences of becoming sleep deprived—the inevitable drowsiness, grouchiness, and inattention that follow a long night of studying.
In order to understand why sleep is so important, you must first understand the stages of sleep. The first stage of sleep (N1) is a transitory state between wakefulness and sleep where the body starts to relax and slow down. In the second stage of sleep (N2), the body becomes relaxed and is characterized by sleep spindles—a mechanism that plays an important role in neural plasticity and memory consolidation. The third stage of sleep (N3) is the second-deepest stage, characterized by the lowest amount of brain activity, and is critical to bodily restoration and memory. Tissues are repaired and regrown, bones and muscles are built, and the immune system is strengthened. Finally, the last stage, REM sleep, is characterized by dreaming. The hippocampus, the center of long-term memory in the brain, is active during this dreaming stage. It is paramount to get enough sleep because REM sleep periodically occurs throughout the night, occurring about 90 minutes after falling asleep and getting increasingly longer—10 minutes at first and the final period lasting an hour.
As we all know, teens and adults need at least 7-9 hours of sleep every day. Getting enough sleep is paramount for the body to refresh itself and function properly. The information that we learn and retain is further consolidated into long-term memory during N2, N3, and REM sleep. Without enough sleep, this consolidation process is cut short, thus losing connections and reinforcing of information—not good for studying or learning! We perform at our best when we get enough sleep, but we also learn and retain more information. By sacrificing your sleep to cram in more information, it is highly likely that you may just end up hurting yourself more.
What are our solutions, then? Obviously, getting enough sleep is a first, but it is not enough. You must stay consistent with your sleep schedule. Having an inconsistent sleep schedule leads to poor sleep quality and less sleep on average. Sleep debt can also build up, leading to cognitive and bodily deterioration. It can also throw off your circadian rhythm, an internal 24-hour cycle that is directly influenced by light and the day/night cycle, leading to insomnia and waking up in the middle of the night. In this case, it is best to gradually adjust your bedtime by 30-minute intervals while practicing good sleep hygiene—dimming or turning off the lights, having a bedtime routine, and creating an optimal environment for sleeping.
How about studying? If you do not have enough time to study effectively before sleeping, then it is best to review the material in the morning—just adjust your schedule as needed. Happy sleeping!