Health Science Reviews

By Rosalie Brouckaert

The student life isn’t all parties and fun; with a heavy schedule it’s also cramming and pulling “all-nighters”. I, too, am guilty of procrastinating and then being left with the only option of studying through the night. However, not getting enough sleep, especially when preparing for a test or an exam, is more harmful than you might think. It’s better to study less and sleep more than sleep less and study more.

Researchers at the University of Michigan reviewed the effects of insufficient sleep among university students. They looked at the impact on learning, memory, driving and mood changes as well as the cause of sleep deprivation and inadequate sleep hygiene which includes the consumption of alcohol, caffeine, stimulants and technology. They found that more than 70% of students get less than 8 hours of sleep and 50% experience daytime drowsiness.

Evidence shows that obtaining more sleep and sleeping earlier correlated with increased academic performance. Students who slept for 9 or more hours had a GPA of 3.24 on average compared to students who slept for 6 or fewer hours had an average GPA of 2.74. Sleep is also critical for memory and the retention of new information. Lack of sleep also increases the risk of accidents while driving. Furthermore, sleep deprivation is associated with higher rates of anxiety, depression and irritability. Alcohol, caffeine and technology screens have also been shown to reduce sleep quantity and quality.

Some simple habits can help you hit that 8-hour sweet spot and reclaim your focus. First, pick a consistent bedtime and wake-time, even on weekends. Second, build a wind-down ritual: dim the lights, turn off screens 30 minutes before bed, and skip caffeine or cocktails after 4 pm. If you find yourself getting sleepy in the afternoon, squeeze in a 20-minute power nap, short enough to avoid sleep inertia (when you wake up from a nap still tired and dazed) but long enough to boost alertness.

By treating sleep with the same priority as nutrition and exercise, these small tweaks quickly compound into deeper, more restorative nights and sharper, more energized days. You’re not doomed by a rocky sleep history, just stick to your plan, and watch your mood, memory, and grades improve. Sweet dreams and stronger semesters ahead!