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hen we think of a learner getting good results in tests and examinations, we
usually picture that learner cramming until the early hours of the morning, or
“burning the midnight oil”. Many people think that sleepless nights are the
way to achieve good academic results, because sacrificing sleep means
working hard, right? Well, no, not at all – research has shown that depriving
one’s self of sleep to cram information the night before a test is not a good
way to achieve better academic results. In fact, the opposite is true – sleep is
essential for a student to get good results in tests and examinations for a
variety of reasons. Let’s have a look at a couple below:
Sleep Increases Energy Levels And Concentration

Energy And Concentration
There is a direct link between sleep, energy levels and concentration. It goes
without saying that if we don’t get enough sleep, we’re going to have lower
levels of energy, and low levels of energy mean poor concentration. We all
know that if we get a good night’s sleep, we feel more alert the next day, and
more able to perform tasks and concentrate on important things. By contrast,
if we haven’t had enough sleep or our quality of sleep is poor, we’re likely to
feel tired, groggy, and irritable. We may also feel confused or in a haze, all of
which have a negative impact on our ability to concentrate.

More specifically, a lack of sleep has been shown to slow down our
cognition, which refers to the mental processes our brains engage in. These
processes include things like planning, decision-making, and most
importantly, remembering, all of which require our concentration. So, if our
energy levels are low due to a lack of sleep, our ability to concentrate is
going to be poor. Good concentration is vital for successful studying, and
good academic results.
How Sleep Helps

So, how does sleep improve our energy levels? Research has shown that a
good night’s sleep is essential in maintaining sustainable levels of energy

because when we sleep, our bodies are able to repair the wear and tear in
which our daily bodily functions result. Functions like respiration, processing
toxins and digestion all take incredible amounts of energy and have quite a
severe impact on our bodies. Sleep helps lessen these impacts by regulating
body temperature, repairing and strengthening the immune system, and
balancing hormone levels. When our bodies are in good condition and
function at an optimal level, we experience better, more sustainable levels of
energy. Better energy levels mean better concentration, and better
concentration means better results!
Sleep Improves Memory

Memory
Usually when we talk about memory, we think of what is called explicit or
declarative memory, which is the kind of memory where information is
recalled consciously. One sub-type of explicit memory is semantic memory,
which is the memory of factual knowledge and information. Achieving good
academic results in tests and examinations where no information or
additional materials are provided depends entirely on semantic memory.
Sleep
While we tend to think that our brains “shut down” somewhat during sleep,
they are actually really active, going through multiple cycles of different
types of sleep. There are five kinds of sleep, which all serve different
purposes. The most important one for memory is slow-wave sleep, which we
know as “deep sleep”. This kind of sleep is so important for making
memories that the memory consolidation (discussed below) that occurs
during this period is also known as “sleep-dependent memory processing”.
Consolidation
Consolidation refers to the brain’s ability to transform newly acquired
information into long-term memory. In a nutshell, consolidation is the
strengthening of signalling of information between brain cells. When that
signalling is strong, information recall is good. Information can’t be recalled
unless it has been consolidated. While consolidation begins within minutes of
acquiring the new information, sleep has been shown to be vital in
consolidating memory.
While little is known about sleep in general, studies have repeatedly shown
that when people sleep shortly after studying, they are more able to recall the
new information they learned before they slept. In fact, not only are they able
to recall this information better the next day, but they are better able to recall
this information for multiple weeks! The more information a learner can
recall during a test or examination, the better their academic results will be.
Tips For A Good Night’s Rest

What this all goes to show is that sleep is vital for your child to achieve good
academic results. Follow the tips below to help your child get a good night’s
rest.
1. Get enough sleep: while there’s no “hard and fast” rule, in general,
children between the ages of 7 and 12 need about 10 to 11 hours of
sleep per day, while children between the ages of 12 and 18 need about
8 to 9 hours of sleep per day.
2. Avoid caffeine and sugar: to help your child sleep better, ensure that
they don’t consume any caffeine or sugar before bedtime.
3. Avoid too much stimulation before bed: this includes not using any
electronic devices for several hours before bedtime. The “blue light”
that screens emit trick our brains into thinking it’s daytime and,
therefore, that we need to be awake.
4. Create a calming environment: ensure that your child’s bedroom is
quiet and dimly lit, so that neither sleep nor noise prevent them from
falling or staying asleep.
5. Stick to a sleep schedule: going to sleep at the same time each night
helps to regulate your child’s internal body clock. Sticking to a sleep
schedule could help them fall asleep faster and help them stay asleep
for the night.

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hen we think of a learner getting good results in tests and examinations, we

way to achieve good academic results, because sacrificing sleep means

variety of reasons. Let’s have a look at a couple below:

Sleep Increases Energy Levels And Concentration

more able to perform tasks and concentrate on important things. By contrast,

which have a negative impact on our ability to concentrate.

processes include things like planning, decision-making, and most

importantly, remembering, all of which require our concentration. So, if our

going to be poor. Good concentration is vital for successful studying, and

good academic results.

How Sleep Helps

good night’s sleep is essential in maintaining sustainable levels of energy

body temperature, repairing and strengthening the immune system, and

function at an optimal level, we experience better, more sustainable levels of

energy. Better energy levels mean better concentration, and better

concentration means better results!

Sleep Improves Memory

declarative memory, which is the kind of memory where information is

recalled consciously. One sub-type of explicit memory is semantic memory,

which is the memory of factual knowledge and information. Achieving good

academic results in tests and examinations where no information or

additional materials are provided depends entirely on semantic memory.

know as “deep sleep”. This kind of sleep is so important for making

memories that the memory consolidation (discussed below) that occurs

during this period is also known as “sleep-dependent memory processing”.

information into long-term memory. In a nutshell, consolidation is the

strengthening of signalling of information between brain cells. When that

signalling is strong, information recall is good. Information can’t be recalled

unless it has been consolidated. While consolidation begins within minutes of

acquiring the new information, sleep has been shown to be vital in

Tips For A Good Night’s Rest

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