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This week’s blog is written by one of our very own Peer Tutors in the Learning for Success Center, Christopher Brink. Students are welcome and encouraged to drop in and meet with Christopher and other Peer Tutors to ask questions and learn more about strategies for success in online education.

It is 1:13 in the morning, and I find myself staring at the screen of my laptop, aware that my research paper is due very soon. In addition to staying up late last night, I am completely exhausted from researching and writing the rough draft. My anxiety about the deadline has made me very nervous. Once the final draft is complete, I go to bed. It is approximately 5:30 a.m. After awakening that afternoon, I attempted to proofread my work one last time before sending it, but struggled to make sense of what I had written.

Due to my lack of sleep, I was unable to think clearly, and my inability to get restful sleep manifested in a frustrating mental sluggishness. Complex tasks, simple decisions, and creative thought felt overwhelming. It was as if a thick veil had been drawn across my cognitive abilities, obscuring clarity and hindering focus.

After conducting some research, I discovered scientific explanations of what truly occurs during sleep. I learned that sleep is not a waste of time; it is an opportunity for the brain to take out the trash, allowing you to think more clearly. During these precious hours, the brain is not merely resting; it is diligently clearing out metabolic byproducts and cellular debris that accumulate during wakefulness. This intricate process, often referred to as the glymphatic system in action, is essentially the brain’s waste disposal unit.

After getting a good night’s sleep, I experienced a newfound mental acuity the very next day. The clarity I had been so desperately lacking returned, allowing me to approach problems with a fresh perspective and tackle tasks with renewed vigor. My improved thinking demonstrated the benefits of sleep. This realization altered my perspective on sleep and the importance of rest.

Here is how it works:

The glymphatic system is an actual biological mechanism that scientists commonly use to explain why the brain plays a crucial role in waste cleanup during sleep. The brain’s glymphatic system is most active during deep sleep, thereby eliminating waste products, including beta-amyloid, a substance associated with Alzheimer’s disease (Xie et al., 2013). To maintain optimal brain function, this system washes out toxins and metabolic waste that accumulate while we are awake. Think of it as a nighttime clean-up. Students who do not get enough shut-eye are more prone to have cognitive impairments, emotional instability, memory loss, and impaired immunological function. 

Academic Impact

Many college students, ironically, forego sleep to get more done for school or prepare for tests. Sleep loss, however, is associated with worse academic performance (American Academy of Sleep Medicine, 2017). Exhausted college students have trouble remembering what they have learned, make more errors, and do worse on exams. Not getting enough sleep makes it harder to focus, remember new information, and make sound decisions. 

Technology And Sleep

Overuse of electronic devices is a leading cause of sleep deprivation among students (Suni & Singh, 2022). The blue light emitted by electronic devices, such as phones, tablets, and laptops, interferes with the circadian rhythm. Late-night screen use may delay and lower the quality of sleep. 

Here Are Practical Strategies To Help You Get More (And Better) Sleep:

Set a non-negotiable sleep schedule. Being a night owl makes it challenging for me to stick to regular sleeping and waking schedules. On the other hand, getting adequate sleep strengthens your circadian rhythm, making it easier to fall asleep and more restorative to wake up (Harvard Summer School, 2021). Establish a bedtime routine just like you would for a class.

Avoid drinking coffee after 2 p.m. A cup of coffee in the middle of the night can keep you awake, as caffeine has a short half-life of around five to six hours (Cherney, 2017). Substitute water or herbal tea (such as chamomile) for coffee in the evening to help your body wind down for the night. 

Reduce the time spent staring at screens in the hours leading up to bedtime. Blue light from screens suppresses melatonin, a hormone that signals the body to sleep (Suni & Singh, 2022). Employ blue light filters or create a digital sunset 60 minutes before bedtime. To lessen the temptation, refrain from bringing your phone to bed. 

Set aside a special place to sleep. The bed should be associated with relaxation, not anxiety, in your brain. Maintain a cold environment (60–65°F), dark, silent, and screen-free. To make it even darker, I put up blackout drapes. Never forget that being well-rested is a leadership quality, not a sign of sloth. Getting enough sleep as a student can help you make better decisions, think more clearly, and have more emotional intelligence.

On behalf of Peer Tutor Christopher Brink, this is Dr. Linscott with another Learning for Success podcast. Happy learning!

References

American Academy of Sleep Medicine. (2017, November 6). College students: Getting enough sleep is vital to academic success. AASM.org. https://aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/

Cherney, K. (2017, June 22). How long does caffeine stay in your system? Healthline; Healthline Media. https://www.healthline.com/health/how-long-does-caffeine-last

Harvard Summer School. (2021, May 28). Why you should make a good night’s sleep a priority. https://summer.harvard.edu/blog/why-you-should-make-a-good-nights-sleep-a-priority/

Suni, E., & Singh, A. (2022, April 18). Technology in the bedroom. Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/technology-in-the-bedroom

Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., O’Donnell, J., Christensen, D. J., Nicholson, C., Iliff, J. J., Takano, T., Deane, R., & Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373–377. https://doi.org/10.1126/science.1241224