Sleep Hygiene For Studying - SACAP
Applied Psychology

Sleep Hygiene for Studying – How Tossing and Turning Impacts Learning

Feb 03, 2025 | By Natalie Bonadie
Reading time: 7 min
Young woman waking up after a good night of sleep

This scene is all too familiar for many students: the clock ticks into the late hours while they pore over textbooks, a steaming cup of coffee close at hand to keep them awake. Gradually, this becomes their habitual way to prepare for exams and manage other academic demands. But could these late-night study sessions be counterproductive? Does a lack of sleep hinder our ability to retain information and perform optimally, both in educational settings and in everyday life? 

Research conducted by the Massachusetts Institute of Technology (MIT) in 2019 identified a correlation between sleep duration and academic performance, revealing that students who slept less during the semester tended to achieve lower test scores.  

Findings like these prompt a deeper exploration of why sufficient sleep is valuable – perhaps even vital – in the academic setting. Specifically, what are the effects of insufficient sleep on memory, information consolidation, and the application of that knowledge? 

While it is commonly accepted that humans need sleep, its full biological purpose remains an area of ongoing study. Understanding the role of sleep in cognitive functions, physical and mental health offers insights that can enhance overall quality of life. Additionally, this line of study can provide valuable insights into optimising learning strategies and enhancing the academic experience.  

Sleep A to Zzzz: A quick overview

The sleep cycle varies by age. For adults, there are four main stages, as outlined by the National Institute of Neurological Disorders and Stroke in the US: 

  1. Light non-REM sleep: This is the short transition from wakefulness to sleep, typically lasting a few minutes.
  2. Light non-REM sleep: During this stage, body temperature drops, heart rate and breathing slow down, eye movements cease and brain wave activity decreases, punctuated by brief bursts of activity.
  3. Deep non-REM sleep: This is the period of deepest and most restorative sleep. Brain waves slow down further.
  4. REM Sleep: Most dreaming occurs during this stage. Brain activity is similar to wakefulness. 

How much sleep is enough?

The optimal amount of sleep varies depending on age, lifestyle, health and individual needs. However, general guidelines issued by the Sleep Foundation and other health authorities provide useful daily baselines for different age groups: 

  • 4-12 months: 12-16 hours  
  • 1-2 years: 11-14 hours  
  • 3-5 years: 10-13 hours 
  • 6-12 years: 9-12 hours 
  • 13-18 years: 8-10 hours 
  • 18 years and older: 7 hours or more 

It’s important to note that these are averages and some people might need more, or less sleep than others to feel rested and function effectively. Factors such as physical activity, health conditions and sleep quality can all influence the amount of sleep a person needs.  

As researchers continue to explore the consequences of not meeting these sleep needs, we can gain a clearer understanding of how insufficient sleep may significantly impact health and wellbeing. 

The interplay between sleep, memory and mental wellbeing

Charlotte Brontë once observed, “A ruffled mind makes a restless pillow,” capturing the traditional view that sleep disturbances can be symptoms of stress and other mental health issues. However, contemporary research is shifting this perspective, suggesting that the relationship between sleep and health – both physical and mental – is bidirectional. This implies that insufficient sleep can both contribute to and result from health issues. More research is necessary to explore how multiple factors affect this complex relationship in individual cases. 

One thing that most of us have been taught during childhood is that regular, restorative sleep is essential for maintaining overall health and wellbeing. The National Institute of Neurological Disorders and Stroke (NINDS) believes it is essential to our very existence: “Quality sleep – and getting enough of it at the right times – is as essential to survival as food and water. Without sleep, you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.” 

According to the NINDS, memory consolidation most likely requires both non-REM and REM sleep. If the brain lacks the necessary time to create pathways for new information, insufficient sleep can impair memory. This can also affect our ability to learn, focus and make decisions. The Sleep Foundation reports that a lack of sleep can reduce learning capacity by as much as 40%. 

A lack of sleep can also impact emotions and behaviour. During the non-REM stages, the brain sorts through the day’s memories, keeping the important ones and discarding the rest. These memories become more fixed during deep sleep and continue to be processed during REM sleep, where emotional memories are also handled. Not getting enough sleep can therefore impact the brain’s ability to hold onto positive emotional experiences, impacting emotional stability. According to the Sleep Foundation, this has been linked to mental health problems, including an increased risk of suicidal thoughts or behaviours. 

How are sleep and academic performance connected?

Sleep deprivation can impact mental function in the following areas, potentially detracting from a student’s performance at school or in a tertiary education setting.  

  • Attention: Effective learning and academic success depend on the ability to concentrate. However, not getting enough sleep can weaken focus and attentiveness. 
  • Memory: Sleep plays a role in encoding memories, the process through which the brain consolidates and strengthens the memory of images or thoughts. Inadequate sleep can lead to difficulties in forming memories and challenges in recalling information accurately. 
  • Processing: Insufficient sleep can dull mental sharpness, slow down reaction times, and impede the capacity to absorb and process information swiftly. 
  • Sequential thinking: The ability to remember and execute a sequence of steps is compromised when sleep is insufficient. 
  • Attention: Concentration is vital to learning and academic achievement, but insufficient sleep reduces attention and focus. 

Sleep hygiene refers to the practices, habits and environmental factors that are important for getting good quality sleep. Good sleep hygiene helps promote consistent, uninterrupted sleep, with a positive impact on daytime functioning, learning, academic performance and overall mental health.  

Here are some strategies to move towards more restful nights: 

  • Set a consistent sleep schedule:  
    Committing to a regular bedtime and maintaining it consistently helps regulate the body’s internal clock. 
  • Create a pre-sleep ritual:  
    Developing calming activities before bed, such as reading or meditation, sends signals to the brain and body that it is time to wind down. 
  • Consume mindfully:  
    Limiting the intake of stimulants such as alcohol, nicotine and caffeine in the evening can help avoid interference with sleep. 
  • Prepare the environment:  
    Lowering lights and turning off electronic screens well before bedtime can ease the transition into sleep. 
  • Engage in useful daytime activities:  
    Regular physical exercise and ensuring exposure to natural daylight can positively influence sleep patterns. 
  • Minimise distractions:  
    Reducing excess light and noise creates a more conducive sleeping environment. 

Exploring different routines and environmental adjustments to find what best supports personal sleep hygiene is a valuable process. It may take some time to identify the optimal practices that help with falling asleep faster and staying asleep longer, but the consequences will be worthwhile. For students, enhancing sleep quality through better sleep hygiene is likely to improve focus and learning efficiency, with a positive impact on their academic performance. 

For broader insights on establishing effective study habits and managing exam stress, including the importance of getting sufficient sleep, tune into our on-demand webinar, Student Study Hack. This resource offers valuable tips and strategies to enhance your academic performance. 

A deeper understanding of sleep and its impact on mental health

It’s also important to acknowledge that sometimes other factors can contribute to difficulty sleeping. Stress related to work, academic pressures, or daily life challenges can significantly interfere with sleep patterns. If you or your family members find yourselves tossing and turning at night, it may be useful to examine these external stressors and consider strategies for managing them. Techniques such as mindfulness, stress management exercises and even seeking professional advice can be effective in mitigating the impact of stress on sleep, thereby improving overall sleep quality. 

Are you interested in gaining a deeper understanding of sleep and its impact on mental health? You may wish to explore SACAP’s range of Applied Psychology study options. Explore accredited qualifications that include a range of undergraduate and postgraduate degrees, a diploma and Higher Certificates here.

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