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Have you been staying up all night? Whether its playing more video games or just studying for a test?, you should get enough rest. In this article, there is a way to sleep in case you cant.
Steps
Sleep before you plan to learn. This is important for all types of learning.
Sleep after you learn. Sleep for several days after you learn to reap the most rewards from your learning. This is especially important for procedural learning, such as learning to play the guitar or learning how to type, or any other memory where you learn “how to” do something.Advertisement
If you want to remember declarative memory, such as facts or vocabulary, you must sleep after you memorize. Pulling an “all nighter” to memorize flashcards will not be nearly as effective as sleeping after learning, as this allows your brain to retain the information you have just learned, and will allow you to remember it for the final. It could also lead to association and integration
If you want to learn to associate and integrate information, sleep is crucial the night after you learned this information.
Get enough sleep regularly. This means ~8hrs per night for adults and ~9 or 10hrs for teens and young adults. This amount can vary from person to person. You know you have been consistently getting enough sleep when you can wake without an alarm, and do not need to sleep later on weekends to “catch up” on sleep.
If you get behind on sleep you will have lowered immune function and will likely end up sick. Your body will also have lowered response to vaccinations such as flu shots. This means your body will build up less immunity to the substance you were vaccinated against, and you will NOT be protected as well from substances like the flu. You must consistently get sleep after your vaccinations as well as before for the strongest protection. If you end up sick it is harder to study.
Sleep is not like a bank account you accumulate debt in, and can then “pay back”. Your body will not let you use sleep time as a “credit card” to get time to accomplish other things. You must sleep to function properly, and at your best. Being at less than your best will not lead to the best grades.
Lack of sleep can lead to emotional instability and excessive focus on the negative. This will distract you from your studies.Advertisement
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Warnings
- Sleeping pills and many other drugs can interfere with sleep, and may disrupt your memory consolidation and retention.Thanks
- You cannot ace your classes without studying.Thanks
- You must study AND sleep. Doing one without the other will not lead to success.Thanks
- DO NOT drink alcohol when attempting to learn new information or before you go to bed. Alcohol interferes with your body's normal sleep schedule and makes it difficult to retain memories that would normally be consolidated.Thanks
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Things You'll Need
- A place to sleep
- Material to learn. e.g. books, flashcards, etc.
- Advice on the best way to study your subject of choice.
References
- Napping infants generalize information – Gomez et al. Psych Sci 2006
- Sleep integrates information! – Ellenbogen et al. Proc Nat Acad Sci (2007)
- Jenkins JG, Dalenbach KM. Am Jrnl Psych. (1924)
- Sleep fixates memories! – Ellenbogenet al. CurrBiol (2006)
- Sleep improves motor skills at night –– Walker et al., Neuron (2002)
- https://en.wikipedia.org/wiki/Sleep
- https://en.wikipedia.org/wiki/Sleep_deprivation
- https://en.wikipedia.org/wiki/Procedural_memory
- https://en.wikipedia.org/wiki/Sleep_and_learning
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