Why sleep is so important when studying 

Are you getting enough sleep? It’s very important that you get a quality seven to nine hours or more each night, especially when studying. 

Why quality sleep is crucial: 

• The brain is like a muscle, it needs to rest to get ready for the next day’s tasks. Without enough sleep, you might experience brain fog that decreases the productivity necessary for studying.  

• During sleep, our brain and conscious mind go through all the information received during the day. The brain selectively decides which information to save during different stages of sleep. As a student, you get a lot of information, and we bet you want to memorise it! If there is not enough REM or deep sleep, this learning process might not happen as efficiently. 

• Without enough sleep, neurons struggle to coordinate information correctly. According to the article Can Sleep Help You Learn? Here’s What Research Has to Say, written by Breanna Mona, “Without proper sleep, attention and focus tend to wander. When you can’t focus, it becomes more difficult to acquire new information. You might also have a difficult time recalling existing memories. Overworked neurons have a harder time coordinating information correctly, leaving you unable to grab those bits of information you learned earlier. The odds of learning new things can drop pretty steeply because sleep deprivation takes a toll on the hippocampus, the part of the brain most responsible for creating new memories. So, those all-nighters spent cramming just before a big test? You just might have been better off sleeping.” 

To help you get a better night’s sleep, we have prepared a list of useful advice: 

1. Prioritise relaxation 

In the evening hours, decrease stimulation. Dim the lights and slow things down. Do something relaxing, such as reading, practising yoga, taking a bath or speaking with the people you care about.   

2. Quit caffeine by noon  

Caffeine can stay in your body for hours after you consume it. Caffeine’s effects vary from person to person, but in general, try to limit having any after midday. 

3. Have a sleepy meal at dinnertime  

Eat foods containing nutrients that promote sleep, including tryptophan, melatonin, and magnesium. At dinner, eat a combination of high-quality proteins and complex carbohydrates. The internet provides a plethora of delicious options to try! 

4. Practice left-nostril breathing 

Block off your right nostril with your right thumb and take slow and deep breaths through your left nostril only. Left-nostril breathing has a soothing and relaxing effect on the body and mind. In Kundalini Yoga, it’s suggested that you take 26 deep breaths in this manner to produce a relaxing effect on the mind and body.   

5. Have a set bedtime 

Aim to go to bed around the same time every night. Usually, adults are recommended to aim for a 10 pm to 6 am routin,e but everyone can be different, so find a schedule that suits you! 

6. Play with lighting and sound 

Aligning our internal rhythms with those of nature sets us up for more restful sleep. Make a point to get exposure to sunlight during the day and, in the evening, sleep in a dark room.