It’s that time of year again for college students, the dreaded final exams. And with that usually comes a lot of stress, hitting the books, and not enough sleep. While many students have the misconception that pulling all-nighters will score them higher grades on their exams, research is showing that getting inadequate amounts of sleep can actually hurt your test scores.

It’s amazing what the human body is capable of but, in order for it to function to its utmost ability, it needs its rest. According to Dr. Robert Oexman, Director of the Sleep to Live Institute, “it is no surprise that college students are one of the most sleep-deprived demographics in our population.

What may be surprising is that sleep is as important to learning as exercise is to physical stamina. If you want to maximize your time learning you must sleep.” Dr. Oexman explains after extensive research that it is more beneficial for a student to sleep for a few hours before an exam, rather than to cram for a few hours right before the test, where much of the material is often forgotten.

According to the National Institutes of Health, “sleep deprived students have lower GPA’s due to the fact that it impacts memory and concentration.” Around finals time, students come up with every excuse in the book as to why it is more important to study than to sleep.

“I can sleep when my finals are over,” “I have pulled all-nighters before, so it’s no big deal” or “If I cram for my exam right before I take it then I will remember more information.” But what students need to know is that current sleep research findings show that getting enough sleep is actually smart, and according to Dr. Oexman, here’s why:

“Sleep is an active process where the brain works to heal the body by producing hormones beneficial for repair and growth. This is also the time for the brain to consolidate memories of what we studied and learned that day. Rapid Eye Movement Sleep (REM Sleep), which happens in the last part of the night, appears to be associated with learning and memory. This reinforces the mantra that you should be getting eight hours of shut-eye if you want the full benefits of sleep.”

Dr. Oexman points out that sleep and learning have one thing in common-a commitment, and that without enough sleep, your productivity level will not be at it’s utmost potential nor will it get you the grades you are striving for.

As a result, Oexman gives 8 crucial sleeping tips to land the grades you want:

• Turn Electronics Off: Make a commitment to turn off all electronics 30 minutes before bed. Blue light emitted from computers, smart phones, and tablets hurts natural sleep processes.

• Eight — Yes, Eight Hours: Set a routine and commit to getting at least 8 hours of sleep, but preferably more if possible.

• Smart Snacking: If you have to stay awake during finals try low-calorie non-caffeinated foods like sunflower seeds. This activity will keep you awake but will not interrupt sleep when you are ready to snooze.

• Say No to Stimulants: From caffeine to energy drinks — stimulants, both legal and non-legal, have been shown to impact sleep, and that will impact your ability to remember what you just stayed up late to learn.

• Remember to REM: If you have to stay awake before an exam get at least 6 hours of sleep the night before. This will allow you to get at least some amount of REM sleep, which occurs later in the night and helps consolidate your memories.

• Dorm Room Rules: If you sleep in a dormitory, use eye masks and earplugs to drown out the light and noise. You will be amazed how this can impact your sleep and your grades.

• Limit Naps: If you nap, keep it to 30 minutes or less. You are better off studying during this time and sleeping later in the night.

• Everyone Should Exercise: Exercise helps students in two ways — making you more alert when it’s time to study and helping you to relax when it’s time to fall asleep.

Happy Studying!

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