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HomeHealthIs It Better To Study Or Sleep

Is It Better To Study Or Sleep

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No Driving Policy When Tired

How to Sleep Better – And Wake Up Early

While fans of the Everyman method do report an increase of energy, they have also been known to experience deeper feelings of exhaustion just before nap times. These sleepers may become so tired that they are slightly delirious and have trouble handling ordinary tasks before taking their 20-minute nap.

For this reason, it is very important that you do not operate a motor vehicle when you are feeling less than fully awake. Adhere to a strict policy that forbids you from driving when you are likely to experience these exhausted states to ensure your personal safety and the safety of others.

Sleep And Memory Consolidation

This is not the first study linking sleep with better memory. Researchers have found repeatedly that sleep is an integral part of recall. Creating a memory occurs in three stages: acquisition, consolidation and recall. Acquisition is when you actually encounter and attempt to learn new information, while consolidation is the neurological process of incorporating the information into a memory. These are both essential for recall, or accessing the information later.

The crucial consolidation step appears to happen when we are sleeping. During this time, our brain creates the neurological connections that enable us to retain the information. Researchers believe that the unique brainwave activity that occurs during sleep is important to consolidation and thus to memory as a whole. This new research suggests that when consolidation happens shortly after acquisition, recall is improved.

Want To Ace That Exam The Science Of Sleep How Does It Make You A Better Learner

Are you guilty of staying up late cramming before an exam? The National Sleep Foundation Poll shows that most students are not getting adequate sleep, which affects their grades. The reasons for these changes are attributed to pulling an all-nighter, increased part-time working hours, and watching TV at bedtime. However, the best way to maximize your performance in learning is to get the required number of hours rest to enable you to learn.

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Use The Leitner System

Named for its originator, German scientist Sebastian Leitner, the study method forces students to learn, through repetition, the material they know least well. The system involves moving cards with correctly answered questions further down a line of boxes and moving incorrectly answered cards back to the first box. Thus, the cards in the first box are studied most frequently and the interval becomes greater as the student proceeds down the line, forcing her to review again and again the information she doesn’t know.

Risks Of Waking Up Early To Study

9 Sleep Hygiene Tips for a Good Night

Aside from the benefits of studying early, theres also a negative side.

If youre not a regular morning person, you may rely too much on coffee for that extra push. This can easily spiral out of control as you cram before the big exam. One cup leads to another and before you know it, you start to get the caffeine jitters.

Getting up early to study can also affect your energy levels. Because its a longer day, you may get tired more easily. Lunch will seem further away and each task may seem like an eternity. This could lead to an increase in stress and mood swings that last throughout the day.

Waking up early means going to bed early, unless you dont need very much sleep. This may be difficult to do, especially as a student. Parties, events, and social gatherings generally happen at night, and usually go pretty late. The sleep schedule is always changing, making it a challenge to be an early riser.

Even though concentration is heightened, early birds can lack creativity. Youre usually more alert in the morning and able to focus on a particular task while blocking out distractions. This, in fact, makes it harder to broaden the mind and think more abstractly.

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Guide To Sleep For College Students

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Turn Your Bedroom Into A Sleep

A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it’s time to wake up. Keep the temperature comfortably coolbetween 60 and 75°Fand the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows. Also, if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom. It may help to limit your bedroom activities to sleep and sex only. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

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Choose Where To Sleep

The lack of a fixed bed gives you flexibility not only in terms of space, but also in terms of where you sleep.

Whether you want to sleep in your living room or on the balcony, nothing can stop you. Even in the same bedroom, you can now easily lie on one side or the other due to the huge amount of space.

Feeling hot on a summer night? Just place your futon or sleeping mat in front of the window to enjoy the cool night breeze. You could even sleep closer to the air conditioner to feel cooler.

Sleeping on the floor also trains you to become a less restless sleeper. Once you get used to it, you can lie down wherever you want, whether at work or on a long bus ride, to catch up on valuable sleep.

Tips For Studying At Night:

Music to put you in a better mood- Chill lofi ~ Relax/Study/Sleep
  • Limit possible distractions turn your phone on silent and leave the TV off.
  • Try to avoid caffeine, as it can take up to four hours to cycle through the body. It might give you a spike of energy, but it could prevent you from having a good nights sleep.
  • Create a routine that still gives you enough time for a good nights rest.

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What Happens After A Polysomnogram

A sleep study produces hundreds of pages of information about your night in the sleep lab. It will give your doctor the big picture about your sleep, plus lots of important details. It usually takes about two weeks for the sleep specialist to review it and send the results to your doctor, Benjamin says. The results will help your doctor decide on the best treatment so you get a good nights sleep.

Sleep Study Trend: Home Monitoring

At-home sleep studies are becoming more common for diagnosing sleep apnea,says Johns Hopkins sleep expertSara Benjamin, M.D.What to know as you discuss with your doctor:

  • Home studies are well-validated only for diagnosing obstructive sleep apnea in certain groups of people. If you are obese or have a complicated health history, your study is more likely to be done in the lab.
  • Insurance coverage varies depending on your plan, insurance company and where you live.

Watch What You Drink Or Smoke

Although alcohol can leave you with a hangover and sleepy, its after-effects are undesirable. Youll wake up more often after the initial effects wear off. A glass of wine might sound relaxing before you go to bed, but could have a negative effect.

You can opt for chamomile tea and warm milk. They are relaxing and do not have after-effects. Remember you dont want to have needless nighttime trips to the bathroom. Avoid taking anything two hours before bed as frequent trips could make it hard to fall asleep quickly.

Nicotine can make it difficult to sleep as its a stimulant. Withdrawal symptoms can lead to poor sleep and may make your mornings a nightmare. Avoid smoking within two hours of bedtime.

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Daytime Naps Are Unhealthy

Generally, experts recommend people avoid naps to ensure a better nights sleep. However, if someone has missed out on sleep during previous nights, a tactical nap can help repay some of the accrued sleep debt.

Around 20 minutes is a good nap length. This gives the body ample time to recharge. People who sleep much longer than this could mean they descend into a deep sleep, and once awake, they feel groggy.

Daytime napping is relatively common in the United States, but taking a siesta is the norm in some countries. Naturally, our bodies tend to dip in energy during the early afternoon, so perhaps napping around that time is more natural than avoiding sleep until nighttime.

After all, the vast majority of mammals are polyphasic sleepers, which means they sleep for short periods throughout the day.

In a large review of the effects of napping, the authors explain afternoon naps in people who are not sleep deprived can lead to subjective and behavioral improvements and improvements in mood and subjective levels of sleepiness and fatigue. They found people who nap experience improved performance in tasks, such as addition, logical reasoning, reaction time, and symbol recognition.

Not all naps are equal, however. There is a great deal of variation, such as the time of day, duration, and frequency of naps. One explains:

It is also important to note if an individual experiences severe tiredness during the day, this might be a sign of a sleep disorder, such as sleep apnea.

Catch Some Sleep Whenever You Can

Why is sleep important? 9 reasons for getting a good night ...

So can you learn while sleeping? Well, it’s not exactly learning, it’s more like consolidating learning. Still, if we have learnt anything from this, it’s that we must make sure that we get enough sleep on a daily basis. An interruption in a persons sleep pattern has not only been associated with learning deficits and forgotten memories but also with conditions such as obesity, stress, and anxiety.

If your job/school/family does not permit you to get the recommended 7 to 8 hours of sleep during the week, you might find this article on sleeping more on the weekends to be useful. It cites research that emphasizes the danger of sleep deprivation for your attention span, alertness, and reaction timesclearly things that you need in order to have a productive workday. You can also use naps to study more effectively.

Whether youre prepping for a stressful week at work, overwhelmed by a long to-do list, or studying for a big test GO GET SOME SLEEP!

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Sleep Deprivation Hurts Learning And Performance

Another group of mice trained for the same amount of time but stayed awake for those seven hours. Those sleep-deprived mice had fewer sprouting connections which showed that they learned less. When the mice were retested, the well-rested mice did twice as better than the tired mice. Even when the tired mice were able to catch up on sleep on a different day, they still could not form the same amount of brain connections for this skill as the first group did on their first try. These mice were also less likely to hold onto the new connections they did make.

These types of experiments have counterparts with actual students. Scores of studies conclude that students really do better when they sleep. Sleeping poorly leads to worse test results and poorer ability to learn new things. In fact, an all nighter hurts your ability to think, reason, and understand to the same degree as if you were taking your test drunk. In fact, sleep is so central to learning that Harvard began requiring incoming freshman to complete an online training on sleeping habits called Sleep 101. Sleep should be considered a foundational part of your study plan.

Sleep should be considered part of your study-plan.

Can Lack Of Sleep Stunt Your Growth

My mom says if you stay up all night and dont get any rest you can stunt your growth. Is this true? Damien

It could be. A single night of no sleep will not stunt growth. But over the long term, a persons growth may be affected by not getting the full amount of sleep. Thats because growth hormone is normally released during sleep. If someone consistently gets too little sleep , growth hormone is suppressed.

Lack of sleep also can affect other hormones. Studies show that sleep deprivation is linked to obesity and diabetes. Experts are looking into whether this link has to do with hormonal changes.

So in this case your mom may be right. Getting enough sleep also will help you focus better in school and give you more energy and better concentration for sports and other activities.

*Names have been changed to protect user privacy.

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Risks Of Studying Late

Studying late also has its risks. For one, you may not allow yourself to get enough sleep. Since there are no classes to get to, the whole night is essentially, free. Sleep is very important for overall health. It gives us the rest that we need to perform throughout the day. Lack of sleep can lead to serious health problems such as heart disease, diabetes, and mental issues. The body simply doesnt get enough rest to keep everything in balance. This includes heart rate and blood sugar levels.

Little sleep may also lead to insomnia or other psychological problems. There are 5 stages of sleep. First, the body drops in temperature, the muscles relax, and the heart rate and breathing slows down. During these stages, the immune system is boosted as the body repairs, keeping you in a healthy state. When studying cuts into sleep time, the body isnt able to properly go through these stages or they are disturbed. In this case, its easier to get sick.

The glare from the computer screen, especially in the dark, makes it very difficult to shut down and head to bed. The constant glare affects your melatonin levels and tricks your mind into thinking that its the middle of the day, even though its actually the complete opposite. This can easily keep you up all night until the exam which would be a bad idea.

Take On The Role Of Teacher

Music to put you in a better mood – Chill lofi ~ Relax/Study/Sleep

Research shows that students have better memory and recall abilities when they learn new information with the expectation of having to teach it to someone else. This makes sense, as teachers are charged with not only learning information for themselves, but also with organizing key elements of said information to explain it clearly to others. Studies also suggest that students are more engaged and will instinctively seek out methods of recall and organization when expected to take on a “teacher” role. This can be especially effective with subjects like reading comprehension and science, though part of the magic involves working out how youâd “teach” each subject on a case-by-case basis.

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Day Vs Night: When Is The Best Time To Study And Why

how to studyPlan your studystudy online

**This is an updated post**

Youre either an early bird or a night owl. But when it comes to learning, when is the best time to study? Is it better to study at night or in the morning? And what does science have to say about it?

Our bodies cycles of alertness and focus are governed by Circadian rhythms. They are what forms our 24-hour sleep/wake cycle that then drives when we are hungry, when we are tired and even when we undertake activities such as work and study.

But thats just the beginning of the story. There are a whole bunch of lifestyle factors that influence when the best study time is for each individual person.

The truth is, there is no definitive best time to study, as every person is different. But there are benefits to studying during the day or night.

Whats The Best Temperature For Sleeping

Recommending a specific range is difficult, Downey and Heller say, because what is comfortable for one person isnât for another . While a typical recommendation is to keep the room between 65 and 72 degrees Fahrenheit, Heller advises setting the temperature at a comfortable level, whatever that means to the sleeper.

Roy plans to keep a close eye on the thermostat, even if the heat bills are a bit higher.

There are other strategies for creating ideal sleeping conditions, too. Experts from the American Academy of Sleep Medicine, for instance, advise thinking of a bedroom as a cave: It should cool, quiet, and dark. Be wary of memory foam pillows, which feel good because they conform closely to your body shape — but may make you too hot. And put socks on your feet, as cold feet, in particular, can be very disruptive to sleep.

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Consequences Of Sleep Loss

Sleep deprivation may cause one or more negative outcomes for college students. Symptoms begin with poor mood and may lead to impaired brain development and lack of coordination.

Impaired Brain Development
The human brain does not reach full maturity until age 25. As a result, younger college students risk impaired brain development if they neglect sleep. Preliminary research indicates long-term negative consequences for these individuals. Equating college and sleep deprivation can lead to a higher risk of dementia, sleep apnea, and Alzheimer’s.
Poor Coordination
Too little sleep can result in clumsiness and a slower reaction time. The latter affects the ability to drive a car. Alcohol consumption adds to these issues and may result in a crash, even with a legal BAC.
Increased Negative Feelings
Sleeping less than seven hours per night for an extended period leads to stronger negative feelings. Typical symptoms include increased irritability and stress. These emotions create a feedback loop where sleep becomes worse. These negative feelings may lead to insomnia, an anxious disposition, and other psychological problems in later adulthood.

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