A young student sits at his desk, a single lamp illuminating the otherwise dark room. He stares down at his textbook, his head in his hands. The clock reads 1:37AM. He can barely keep his eyes open or his head off the desk, but a quick pinch and a glass of cold water rejuvenates his energy for the time being. He has an exam tomorrow morning, and a long night ahead of him.
Most college students get less than 7 hours of sleep every night. As finals approach, more students sacrifice sleep to cram in last scraps of information before exams. However, how effective is this study method, really? Is it worth it to endure the pains of sleep deprivation for a couple of extra points on the exam?
Studies say no: sleep deprivation puts individuals at greater risk for depression, anxiety, forgetfulness, irritability, and fuzzy thinking. It also decreases immune system functioning, making it three times as likely to catch a cold. While one night of sleeping less may cause individuals to lack focus and feel fatigued, consistent sleep deprivation can have larger impacts on physical health, making individuals more prone to heart disease, diabetes, obesity, and high blood pressure. Studies further show that staying up later to study does not even correlate with higher scores: students at Baylor University who completed an "8-hour sleep challenge" during finals week performed, on average, five points better on their exams than those who had slept less.
So, how can students increase the amount they sleep throughout the semester without jeopardizing exam scores?
Distribute your study schedule.
Instead of saving material review all for the night before, start studying a couple of days or even weeks before the exam. Create reasonable checkpoints to reach every single day until the exam, and hold yourself accountable for adhering to this schedule. This will reduce the amount of studying you will have to do the night before the exam and significantly decrease your stress levels as you feel more prepared each day.
Use study methods that work for you.
In my personal experience, I found that creating small study guides as the semester continued helped tremendously for quickly reviewing key concepts. Notes written in your words will make the most sense to you as you try to recall complex theories or proofs. Additionally, creating mnemonic devices such as acronyms or word associations helps in solidifying memory-based concepts.
Multitask.
It is difficult to balance socializing, exercising, and day-to-day errands, especially when you have finals coming up. To save time, grab a bite with a friend instead of eating alone so you can knock lunch off of the list while committing time to your friends. Similarly, you can go to the gym with a friend and de-stress from the confines of your study space.
Acknowledge your own limits.
You've been studying for two hours, and you can barely muster enough to keep you eyelids open. At this point, it is not productive to keep studying when your physical well-being is degrading; instead, go to sleep! If it is midday, take a quick power-nap not exceeding thirty minutes for a quick boost in energy. If you feel burnt out, step back for a couple of minutes, call a friend, or even take a shower -- just get away from the books and breathe for a bit. You can return more energized and ready to be productive.
As a student, I understand the pressures of academia, but do not forget that you are also a person with limits and value outside of your grades. Good luck on your finals and, of course, sleep more!
