![]() “Sleep deprivation: Impact on cognitive performance.” Neuropsychiatric Disease and Treatment. “Universtiy Sutdents and the ‘All Nighter’: Correlates and Patterns of Students’ Engagement in a Single Night of Total Sleep Deprivation. "Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome." Proceedings of the National Academy of Sciences of the United States of America (PNAS). “Four Principles of Memory Improvement: A Guide to Improving Learning Efficiency.” International Journal of Creativity & Problem Solving. Schwartz BL, Son LK, Kornell N, Finn B."Sleep Deprivation and False Memories." Psychological Science. “We are Chronically Sleep Deprived.” Sleep. How do you encourage your children or grandchildren to prioritise sleep? A quick nap after a study session will help the information sink in. Another benefit of naps: studies have shown that sleep increases the ability to learn 9. If they’re still finding it hard to get through the day, a quick catnap can help-just don’t let your child sleep too long or too close to bedtime. 8 Also, constant texts and pings from friends are sure to disturb your teen’s slumber!ĥ. Light emitted from electronics delays the release of melatonin, the sleep hormone. Smart phones, gaming consoles, TV, and laptops all interfere with a getting a good night’s sleep. Turn off electronics one hour before bed. Even some pain medications can contain the same amount of caffeine as a small cup of coffee. But you should also skip chocolate late in the day. There are the obvious caffeine culprits to avoid: coffee, tea, energy drinks, and soda. Going to bed and waking up at the same times will make it easier to fall asleep at night, as your body will naturally start preparing itself for sleep as bedtime approaches.ģ. Establish a sleep/wake routine and stick to it-even on weekends. Not only will they get more sleep, but they’ll likely be less stressed too! 6Ģ. Have your child keep a diary and plan ahead. Easier said than done, but leaving homework and studying to the last minute likely means late nights playing catch-up. So, how can students insure they get enough quality sleep when they’re stressing about exams, work, and their social lives? A few simple steps can put them on the path to better sleep and academic success.įive tips for getting enough sleep during the school year:ġ. This could cause an endless cycle of late assignments, more missed sleep, and poorer grades. Pulling all-nighters may mean your child or grandchild is missing class to catch-up on sleep or falling asleep in lectures. Pulling an all-nighter may result in lower grades 5 If skipping sleep results in decreased alertness, poor study habits, and illness, then poorer academic outcomes should come as no surprise. All that studying will be in vain if your child or grandchild is missing class or suffering from a cold during exams!ĥ. ![]() 4 Sleep deprivation compromises the immune system, leading you to get sick more often. Sleep deprivation makes you more susceptible to illness. 3 A full day or night of uninterrupted studying can mean a lot of forgotten dates and equations, but shorter study sessions in the weeks leading up to an exam will help you child recall these important facts.Ĥ. Spacing out study sessions over a longer period of time has been shown to be more effective than cramming material just before a test. However, cramming is already a poor way to study-sleep deprived or not. If your child or grandchild is pulling an all-nighter, then they are probably hoping to cram in last minute information to ace an exam. Cramming is less effective than other study methods. Not getting enough sleep makes it harder to retain new information, meaning any studying done after skipping sleep will probably not stick.ģ. 2 While we sleep, the brain moves information from the hippocampus (the memory-creating portion of the brain) to the prefrontal cortex where long-term memories are stored. Losing sleep makes it harder to form memories. 1 Students will likely find it harder to pay attention in class or concentrate on lessons if they aren’t getting a full night’s sleep.Ģ. Losing just 1.5 hours of sleep in one night could make you up to 32% less alert the next day. Sleep deprivation decreases daytime alertness. Five reasons why losing sleep is bad for learning:ġ.
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