When deadlines are fast-approaching, exams are right around the corner, or Netflix drops a new season of an anticipated show, sleep is the first thing we sacrifice. Whether you’re a student burning the midnight oil or a teacher pushing through grading marathons, sleep often becomes the first to go. But the thing is, if you were training for a marathon, you’d never skip recovery days. If you hit the gym, you’d know that rest is part of muscle growth. So why don’t we treat our brains the same way? Learning is mental training. Let’s see how and why REM sleep might be the missing link in student success.
The Science of Sleep: What Happens When We Doze Off?
Back before the 1950s, most people believed sleep was just when the brain and body were dormant, or in other words, “shutting down” for the day. Researchers studying the science of sleep later discovered that the brain stays active during sleep. It is then carrying out important functions that directly affect your health, focus, mood, and overall quality of life.
Sleep is a cycle of stages, each stage with a unique purpose. Throughout your sleeping time, you will repeatedly go through two different types of sleep. REM (rapid-eye movement) sleep and non-REM sleep.
- Stage 1: From being awake and falling asleep
This is the transition from wakefulness to sleep. You’re still easy to wake up, and your brain activity starts to slow. - Stage 2: Light Sleep
This is where your heart rate and breathing are regulated, and your body temperature drops. Your brain begins organizing memories, which is crucial for learning. - Stage 3: Deep Sleep
This is restorative sleep. The body repairs muscles and tissues, boosts immune function, and recharges energy. - Stage 4: REM Sleep (Rapid Eye Movement)
The name suggests what your body does at this stage. As you transition into REM sleep, your eyes move rapidly behind closed lids. Here’s where the “magic” happens. Your brain becomes highly active, dreams occur, and most importantly, learning is consolidated. At this stage, your brain waves are similar to when you were awake. During the heightened brain activity of REM sleep, you process and consolidate new information you’ve learned. When you first acquire new memories, they’re flimsy and easily forgotten. Your brain needs to process them to make them stick.
How much sleep should you be getting?
Teenagers (14–17 years): 8–10 hours
Young adults (18–25 years): 7–9 hours
Adults (26+): 7–9 hours
According to the National Sleep Foundation, they looked at how sleep connects to “flourishing” and correlates to being happy, productive, reaching your goals, and having strong relationships. (A.K.A. living your best life.) And guess what? People who sleep well are way more likely to be thriving in all of these areas.
Here’s what they found:
- Almost 9 out of 10 people who are satisfied with their sleep say they’re doing great in life.
- Less than half of the people with poor sleep feel the same.
- Getting the recommended 7–9 hours of sleep makes you much more likely to feel good, be productive, and stay focused.
- Poor sleep affects everything:
- You’re 4x more likely to feel unhappy.
- You’re 2.5x more likely to struggle with school or work.
- You’re 3x more likely to fall short on your goals.
- You’re 2x more likely to have a hard time keeping up at home.
- You’re 4x more likely to feel unhappy.
What does this mean for students?
If you’re:
- Zoning out in class
- Snapping at friends or family
- Forgetting what you studied last night
- Feeling like you’re always dragging…
There’s a good chance your sleep could be the reason. Joseph Dzierzewski, a lead researcher at NSF, said it best: poor sleep doesn’t just make you tired, it puts your whole well-being at risk. Everything from mental health to how productive you are depends on it.
Learning How to Sleep Better
You might think, “I can’t just force myself to fall asleep!” and you’d be right. However, what you can do is help your brain and body naturally transition into sleep mode by building healthy habits. Otherwise known as sleep hygiene. One of the most powerful things you can do is support (or fix) your circadian rhythm.
The circadian rhythm is your body’s internal clock that tells you when to be awake and when to wind down. When your rhythm is consistent, falling and straying asleep becomes much easier. These are some sleep hygiene strategies recommended by experts:
a. Move, Step Outside, and Soak Up Some Sunlight
Getting good sleep during the night begins with how to start and spend your day. What you do while you’re awake has a huge influence on how easily you fall asleep and how deeply you rest.
Get sunlight in the morning. Stepping outside within the first hour of waking up helps reset your circadian rhythm by telling your brain, “Hey, it’s time to be awake.” Besides that, regular physical activity, even a short walk or stretch session, helps burn off stress. However, avoid any intense workouts too close to bedtime, as that can be too stimulating for some people. You could also try grounding or earthing. Studies suggest that it may reduce stress, inflammation, and help you feel calmer. All of these support better sleep.
b. Stick to a Sleep Schedule
Your brain thrives on rhythm. Going to bed and waking up at the same time each day helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed, without hitting snooze five times. This includes weekends too. Who doesn’t love a good Sunday lie-in? However, sleeping in until noon (or later) is not helping you in the long run. Throwing off your sleep schedule on the weekend can also make it harder to get back on track during the week.
👉 Pro Tip: Set an alarm for bedtime, not just waking up.
c. Power Down Electronics
Blue light from phones, laptops, and TVs tricks your brain into thinking it’s still daytime, suppressing melatonin (your sleep hormone). As tempting as it is to catch up on Netflix or TikTok before bed, science says it’s best to kick that habit. Too much screen time can also contribute to tech fatigue, leaving your brain wired but worn out.
👉 Pro Tip: Try cutting screen time 30–60 minutes before bed.
d. Optimize Your Sleep Environment
Creating the right sleep environment can make a huge difference in how fast and how well you sleep. Here’s how to set the mood for better rest:
- Temperature: Ideal sleep temp is around 65°F (18.3°C), and can vary between 59°F – 68°F (15.6°C – 20°C)
- Darkness: Use blackout curtains or an eye mask.
- Quiet: White noise machines or earplugs can help drown out distractions.
- Comfort: Invest in a good pillow and mattress. You’re spending a third of your life on them.
- Scent: Diffusing calming essential oils like lavender can help relax your mind and signal to your body it’s time for sleep.
e. Watch Your Stimulants
Caffeine can linger in your system for 6–8 hours, affecting both falling asleep and sleep quality. Caffeine can also make you more likely to wake up in the middle of the night, which interrupts your REM sleep. Even chocolate and tea can disrupt sensitive sleepers.
f. Wind Down Your Mind
Pre-bed rituals help your brain shift gears. Try:
- Gentle stretches or yoga
- Reading (from a paper book or e-reader!)
- Guided meditation or breathing apps (4-7-8 breathing works wonders). Try Calm, Headspace, or YouTube sleep meditations.
- Journaling, especially helpful if you have racing thoughts
What Happens When You Get Enough Sleep?
Here’s what 7–9 hours of good sleep every night does for students:
- Boosts memory and learning
- Enhances creativity and problem-solving
- Improves mood and emotional stability
- Strengthens the immune system
- Improves academic performance
A 2019 study in Nature and Science of Sleep found that getting one good night of sleep right before an exam doesn’t actually boost your performance much. What really matters is getting regular, quality sleep during the month and the week leading up to the test. That said, it’s still not a free pass to pull an all-nighter the night before. Skipping sleep can still hurt your focus, memory, and mood when you need them most.
Boost REM Sleep and Set Yourself Up for Success
Students often underestimate the compound interest of consistent, quality sleep. Sleep fuels the very brain functions that school demands:
1. Memory Consolidation
During REM sleep, the brain moves short-term memories into long-term storage. If you study but skimp on sleep, your brain doesn’t retain what you’ve learned.
- A study found that people who sleep after learning remember more than double the material compared to those who stay awake. This is also becoming known as sleep-dependent memory processing.
2. Faster Problem Solving & Creativity
REM sleep helps with pattern recognition, critical for math, writing, and creative problem-solving. Ever woken up with the answer to a problem you couldn’t crack the night before? That’s REM at work.
3. Emotional Regulation
Sleep-deprived students are more emotionally reactive, anxious, or withdrawn. Not exactly ideal for handling school stress, friendships, or group projects.
- Research by UC Berkeley showed that sleep loss disrupts the connection between the prefrontal cortex and the amygdala (your brain’s fear center), which makes emotional reactivity more intense and harder to control.
Lack of sleep also throws off key hormones like cortisol (your stress hormone) and serotonin (linked to mood), which can leave you feeling irritable or just… not yourself.
4. Better Focus & Attention
Lack of sleep leads to attention lapses and brain fog.
Do Naps Count?
Short answer: Yes, but with limits.
- A 10–20 minute nap can improve alertness and focus.
- A 60-minute nap may include slow-wave sleep, helping with memory.
- A 90-minute nap may include a full sleep cycle, including REM, which can be good for creativity and learning.
However, be cautious as napping too long or too late can interfere with nighttime sleep. If you’re not sleeping well at night, limit naps altogether.
Reflecting and Strategizing Your Sleep
Take a moment and reflect on how many hours of sleep you have been getting. How would your energy, memory, focus, and mood change if you prioritized sleep?
- Track your sleep for one week using an app like Sleep Cycle or a sleep journal.
- Identify what’s stealing your sleep (late-night scrolling, procrastination, caffeine?).
- Create a simple bedtime routine and commit to a wind-down schedule.
- Start small — even just 30 more minutes per night can add up.
REM Sleep Is Not Optional for Success
We’re obsessed with strategies. How to study more effectively, memorize faster, and ace exams. But without sleep, even the best techniques fall flat. So the next time you’re tempted to pull an all-nighter, remember this: studying while sleep-deprived is like trying to sprint on a broken leg. Sleep better. Learn better. Live better.
