WHY YOU HAVE TO SLEEP WELL DURING EXAMINATION

By Oladunjoye Matthew

Good sleep is instrumental to a good academic performance. Reports reveal that it affects memory (long-term and short-term ), focus, attention, neuro-behavioural functions etc.

Studies show that an hour of sleep loss corresponds to a 0.07 decrease in the end-of-term CGPA. 

According to Nemours Kids health , most teens need about 8-10 hours of sleep each night. A CDC study says that a majority of middle and high school students do not get enough sleep, with 57.8% of middle school students and 72.7% of high school students not getting enough on school nights.

"Sleep is very important for consolidating memories. In any sort of experimental setting, study results show better performance if you learn material and then sleep on it, instead of remaining awake. So there’s lots and lots of evidence now indicating that sleep promotes memory strengthening and memory consolidation,” says Pace-Schott. 

"It's a vicious circle where the more stressed you get, the less you sleep, and the less you sleep, the more stressed you get. And in the long term, that can lead to serious psychiatric problems,” says Pace-Schott.

According to the American Psychological Association, "research involving more than 3000 high school students showed that students who often get C’s, D’s, and F’s usually sleep 25 minutes less and went to bed at about 40 minutes later than the students who reported were getting A’s and B’s. Studies have shown that teens should be getting roughly 9 hours of sleep each day. Therefore, students that don’t get 8-10 hours of sleep, lose their ability to succeed dramatically. Students will have trouble learning and processing information, coping with stress, and staying focused at school."

Negative Effects of Sleep Deprivation

1) Poor retention 

2) Health problem

3) Excessive Daytime sleepiness

4) Increased risk of cardio metabolic conditions including obesity, hypercholesterolaemia(high cholesterol levels), diabetes and hypertension.

5) Irritability

6) Drowsiness 

7) Depression 

8) Poor daytime functioning

9) Psychosis

10) Mania

11) Obstructive sleep apnea 

SOLUTIONS

1) Know the time you are active for reading and stick to it.

2) Don't practise overnight study if you aren't accustomed to it.

3) Rest when you are fatigued.

4) Don't take energy drinks as overnight study aids.

5) Beware of low-level of magnesium.

6) Practice therapies like yoga, massage, acupuncture etc.

7) Do sleep education.

In conclusion, a good night sleep stimulates cognitive ability & creativity, removes wastes products from the brain, treats brain diseases (using circadian rhythm)..The weapons for a victorious examination warfare (good memory, focus and concentration) are shouldered by a good night sleep. 

Won't you sleep well for a profitable examination labour?