Sleep is Essential

Estimated Time: 1 hour

In this section we will discuss why sleep is so important for learning and living, explore the consequences of sleep deprivation, and learn how to get better sleep.

Meet Nneka

Driven by her academic goals, Nneka often sacrifices precious hours of rest to stay up late studying, coding, and completing assignments. She believes that pushing herself to the limits and sacrificing sleep is the key to achieving her desired grades and future success. With each passing night, sleep takes a backseat as Nneka immerses herself in her studies.

As time goes by, the consequences of Nneka's sleep deprivation begin to manifest. She experiences chronic fatigue during the day, struggling to concentrate and absorb new information effectively. Simple tasks become more difficult, and her once-sharp mind feels foggy and sluggish. The lack of quality sleep begins to affect her emotional well-being, leaving her feeling irritable and overwhelmed by stress.

Moreover, Nneka's physical health starts to suffer due to her disrupted sleep patterns. She becomes more susceptible to illnesses, frequently falling ill and having to battle through the day while feeling unwell. Despite these warning signs, Nneka dismisses the importance of sleep, believing that she can push through any challenges with sheer determination. However, deep down, Nneka senses that something is amiss. She notices classmates who maintain a healthier work-life balance, achieving academic success while still prioritizing sufficient sleep. A sense of concern and curiosity begins to stir within her, prompting her to question whether her current approach is sustainable.

Stop using electronic devices at least 30 minutes before bed: Electronics are cognitively engaging and can unexpectedly induce emotions (e.g., stress from an email, excitement from a story), preventing you from winding down. The bright light from electronics also disrupts a normal sleep-wake schedule by conflicting with nature's daily light-dark cycle. Don’t answer emails, peruse social media, or watch TV/movies right before you want to sleep.
Don’t eat, work or watch TV in bed: If you only use your bed for sleeping, your body begins to associate the bed with rest, which can lead to deeper and more continuous sleep.
Nap with caution: While naps can help after sleep deprivation, regular naps may deter nighttime sleep. Sleeping continuously at night is best, so skip the nap and sleep longer that night. If you really feel the need to nap, do it before 3pm and keep it under an hour.
Keep a fixed bedtime and wake-up time: Awakening around the same time every morning promotes a regular sleep schedule. In turn, your body learns when it is time to fall asleep. Even if it means waking up earlier on weekends or getting less sleep one night, your sleep will be better in the long term.
Avoid caffeine and alcohol 4-6 hours before bed: Caffeine and other stimulants (e.g., medications, drinks) activate neurobiological systems that maintain wakefulness. Alcohol requires metabolization and this physiological arousal can fragment sleep, despite seeming to induce sleepiness initially.
Do relaxing activities before bed: Relaxing activities can promote sleepiness by reducing physiological arousal and minimizing thinking. Conversely, work or planning activities at bedtime can delay sleep, so avoid them. Ideas: stretching, calm music, slow breathing, shower.
Make a worry list: Falling asleep is harder if you are worrying or thinking about emotional things. So set aside a few minutes before bed and list everything that you want to remember for tomorrow, including worries themselves – you can worry about them tomorrow, just not right now.
Do boring activities before bed: Boring activities slow down our cognitive processes, slowing our mind and allowing for sleepiness. Ideas: listen to a radio show or podcast in a language you don’t understand, read an uninteresting document (terms and conditions, financial reports, random textbooks).
Improve your sleeping environment: Noises, light, and uncomfortable temperatures have been shown to disrupt continuous sleep. Select comfortable pillows & mattresses, remove distractions, use a sound machine, get darker curtains, wear socks.
Exercise at the right time: Exercise can facilitate or inhibit sleep. Do exercise during the day. Don’t exercise too late in the day (~2 hours before bed) because it can increase physiological arousal and delay sleep.
Get up and try again: If you can’t sleep after 20+ minutes, get up and do something relaxing or boring. Actively trying to fall asleep just frustrates you, preventing sleep. Ideas: read something boring, sit and mentally list category items (e.g. dog breeds). Don’t do anything too interesting. Once you’re sleepy, go to bed and try to sleep.
Learn about sleep: Obsessing over sleep difficulties or not understanding the science of sleep can perpetuate sleep difficulties. Read scientific articles to learn more about sleep, and thus correct misconceptions or expectations that may be exacerbating sleep related frustration or anxiety.
See a professional: If you think your sleep difficulties might extend beyond habit change, consult with your doctor or a sleep specialist. The time you take for the appointment could save you invaluable time in the future.

Source

Optimizing Your Learning

Sleep is Essential

Introduction to Sleep

Sleep and the Brain

What Happens When You Don't Get Enough Sleep

Discuss: Advise a Classmate

How to Improve Your Sleep

Sleep Hygiene Checklist

Reflection: Sleep Hygiene