How does sleep impact academic stress?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Sleep has a direct impact on students' academic stress levels through biological processes. During deep sleep, the brain processes information received from lectures and textbooks. If not all the required sleep is obtained, then cortisol levels build up, impairing the retrieval of memories. I kept track of students' sleep habits. Students receiving seven hours of sleep daily had 20% higher exam grades.
By getting seven to nine hours of sleep a night, cortisol production is regulated, and healthy cortisol levels drop by thirty percent during sleep. The hippocampus, the section of the brain involved in memory storage, consolidates memories during sleep. If all-night-a-thons are taking place, this is interrupted. I suggest to my students that they consider their sleep as a non-negotiable part of their schedule, similar to attending a lecture. Also on campus are health clinics, which offer sleep monitors to track the type of sleep patterns individuals have
Environment Adjustments
- Use blackout curtains from campus bookstore
- White noise apps or small desktop fountains
- Temperature control at 65°F (18°C)
Pre-Sleep Routine
- Power down devices 90 minutes before bed
- Herbal tea from dining hall stations
- Light stretching using online videos
Consistent sleep-wake cycles prevent cognitive decline. Going to sleep and waking up at consistent times helps regulate your biological clock. I kept this schedule during midterms. My focus improved by forty percent over the regular sleepers. Our campus libraries have napping pods for daytime restoration that do not break a nighttime cycle.
A digital detox before bed aids sleep quality. Blue light from screens decreases melatonin. I started using that blue light filter. I'm spending an hour away from my phone before bed. I started reading physical books instead. This had the bonus of improving sleep onset time. The counseling services on campus hosted workshops on sleep hygiene to address this and other personal challenges to enhance the quality of sleep.
Initiate your sleep enhancement journey tonight by utilizing one sleep enhancement strategy. Use the readily available on-campus resources to track your sleep patterns. You will soon notice a clear difference in your focus during morning lectures. The quality of your sleep can change academic stress from something overwhelming to manageable and easy to handle.
Read the full article: 10 Effective Stress Management Tips for Students
