This newsletter is intended to provide some helpful reminders from the Refresh Sleep program, along with some new content to help you continue to prioritize your sleep and overall health.
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| Reminder:
Daylight Savings Time ends on Sunday, November 5th.
Be sure to add the "fall back" into your upcoming sleep schedule.
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What if we told you there's a powerful, often underestimated factor that could significantly impact your grades, focus, and overall academic performance? Picture this: late-night study sessions, caffeine-fueled all-nighters, and endless deadlines. While such scenarios have become synonymous with the college lifestyle, there's a vital component missing from the equation - quality sleep!
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When we sleep, our brains go through different stages, including deep sleep and REM sleep. During these stages, our brains process the information acquired during the day. Research has shown that information learned before sleep is more likely to be retained and integrated into long-term memory. This means that if you study before going to bed, you are more likely to remember the material the next day. According to the Academy of Sleep Medicine, the best way to maximize performance on final exams is to study and get a good night's sleep. Both sleep quality and quantity are important. Dr. Epstein shares, "After two weeks of sleeping six hours or less a night, students feel as bad and perform as poorly as someone who has gone without sleep for 48 hours." Also, students getting adequate amounts of sleep performed better on memory and motor tasks than students who were sleep-deprived. You can use this calculator to determine your suggested bedtime.
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Adequate sleep is also essential for cognitive function and problem-solving abilities. Sleep deprivation can impair your concentration, creativity, and critical thinking skills. When you're well-rested, you're more likely to stay focused during lectures, grasp complex concepts, and perform better on exams that require analytical thinking. Another key aspect of academic performance is the ability to pay attention and stay focused. Sleep deprivation can lead to distractibility, decreased attention span, and increased impulsivity. This makes it harder to concentrate during class, complete assignments, and absorb new information. In contrast, getting enough sleep can help students maintain their attention and stay engaged in their studies.
Adequate sleep also plays a critical role in emotional well-being. Sleep deprivation can lead to mood swings, increased irritability, and higher stress levels, all of which can negatively impact academic performance. Students who are well-rested are better equipped to manage stress and handle the challenges that come with academic life.
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Hear from the Experts at Cornell
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Check out this video made by Cornell to demonstrate the impact of sleep and academic performance. The study suggests that when you are sleep-deprived, you do not have access to the full potential of a well-rested brain.
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With Daylight Savings Time approaching, we can experience a disruption to our sleep pattern. If the excitement causes you to forget to get enough sleep each night, we suggest downloading a sleep tracking app to help understand the links between your sleep, your environment, and factors that promote better sleep. Student Wellness has a partnership with RISE, an energy and sleep tracker subscription app created by the team of sleep experts at Rise Science. It helps you unlock better sleep and enjoy more energy, day after day.
The app tracks how much sleep you owe your body and helps you pay it back while also predicting a daily energy schedule which allows you to optimize your schedule and increase performance. There is also a wealth of informational materials under the learning tab to help utilize the app to the fullest potential. Anyone with a UChicago email can download the app free until 2026 by visiting www.risescience.com/uchicago.
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College students who pull "all-nighters" are more likely to have a lower GPA. Researchers found that students who receive less than six hours of sleep experience a pronounced decline in academic performance and each hour of sleep lost corresponded to a 0.07 decrease in end-of-term GPA. Read more about the study here.
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If you have any questions or concerns, please contact Bridget Marley (bmarley@uchicago.edu). If you need further support for your sleep concerns at any time, please contact UChicago Student Wellness (wellness.uchicago.edu or 773.834.9355) to set up an appointment.
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