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Libman et al. Previous Concentration and sleep quality on subjective Concenrration quality qualtiy cognitive performance has led to Concentration and sleep quality Concentrahion. While some Benefits of exercise for blood sugar control focusing on Concentraiton participants have shown Cohcentration poorer sleep quality as measured Condentration the PSQI score was associated with weaker working memory 4executive functions 5and decision-making performance 17others have failed to find an association between subjective sleep quality and cognitive performance 67.
Bastien et al. Interestingly, in good sleepers, greater subjective depth, quality, and efficiency of sleep were associated with better performance on attention and concentration tasks but poorer memory performance.
These findings suggest that further studies are needed to clarify the complex relationship between subjective sleep quality and aspects of cognitive functioning. Notably, these previous studies focused on diverse populations, including adolescents, elderly and clinical groups, and relied on sample sizes ranging from around 20 towith smaller sample sizes potentially limiting the robustness of the observed results.
In contrast to subjective sleep quality captured by a combination of such measures, self-reported sleep duration has been studied more thoroughly. In a large study with more thanparticipants, Sternberg et al. Furthermore, a recent powerful meta-analysis focusing on elderly participants also showed that both short and long sleep increased the odds of poor cognitive performance A similar association was shown in another study investigating insomnia symptoms and cognitive performance in a large sample of participants 20 : self-reported sleep duration extremes were associated with impaired performance.
Systematic investigations on the relationship between subjective sleep quality as captured by a combination of parameters such as sleep latency, subjective sleep quality, sleep disturbances and cognitive performance using larger sample sizes are, however, still lacking.
The procedural memory system underlies the learning, storage, and use of cognitive and perceptual-motor skills and habits Evidence suggests that the system is multifaceted in that it supports numerous functions that are performed automatically, including sequences, probabilistic categorization, and grammar, and perhaps aspects of social skills 22232425 Considering the importance of this memory system, the clarification of its relationship with subjective sleep quality would be indispensable.
Here we aimed to fill the gaps identified in previous research by providing an extensive investigation on the relationship between subjective sleep quality and cognitive performance in healthy young adults.
Within cognitive functions, we focused on working memory, executive functions, and procedural learning. Therefore, in the latter case, we explored several measures of procedural learning in order to obtain a more detailed picture of the potential associations with subjective sleep quality.
We assessed subjective sleep quality by PSQI and AIS Study 1—3Groningen Sleep Quality Scale GSQS, Study 2and a sleep diary Study 2. These separate measures capture somewhat different aspects of self-reported sleep quality and thus provide a detailed picture. We tested working memory, executive functions and several sub-processes of procedural learning in all three studies.
To control for possible confounding effects, we included age, gender and chronotype as covariates in our analyses. To test the amount of evidence either for associations or no associations between subjective sleep quality and cognitive performance, we calculated Bayes Factors that offer a way of evaluating the evidence against or in favor of the null hypothesis, respectively.
Participants were selected from a large pool of undergraduate students from Eötvös Loránd University. The selection procedure was based on the completion of an online questionnaire assessing mental and physical health status.
Respondents reporting current or prior chronic somatic, psychiatric or neurological disorders, or the regular consumption of drugs other than contraceptives were excluded.
In addition, individuals reporting the occurrence of any kind of extreme life event e. The data was obtained from three different studies, each with a slightly different focus. Importantly, the analyses presented in the current paper are completely novel, none of the separate studies focused on the relationship between subjective sleep quality and cognitive performance.
Forty-seven participants took part in Study 1 27participants took part in Study 2 28and 85 participants took part in Study 3 The descriptive characteristics of participants in the three studies are listed in Table 1.
All participants provided written informed consent and received course credits for taking part. The study was conducted in accordance with the Declaration of Helsinki.
We conducted three separate studies on the association of subjective sleep quality and procedural learning, working memory, and executive functions in healthy young adults. The sleep questionnaires included in the studies and the timing of the procedural learning task slightly differed.
To control for the potential confounding effect of chronotype, we also administered the Morningness-Eveningness Questionnaire MEQ 3031henceforth referred to as morningness score because a larger score on this questionnaire indicates greater morningness. In all three studies, PSQI and AIS sleep quality questionnaires and the MEQ were administered online, while the GSQS in Study 2 and the tasks assessing cognitive performance in all studies were administered in a single session in the lab.
Due to technical problems, the data of six participants on executive functions are missing. All cognitive performance tasks and subjective sleep questionnaires are well-known and widely used in the field of psychology and neuroscience for details about each task and questionnaire, see Supplementary methods.
To capture the general sleep quality of the last month, we administered the Pittsburgh Sleep Quality Index PSQI 1432 and the Athens Insomnia Scale AIS 15 Additionally, in Study 2, we administered a Sleep diary 34 to assess the sleep quality of the last one-two weeks, and the Groningen Sleep Quality Scale GSQS 3536 to capture the sleep quality of the night prior testing.
Working memory was measured by the Counting Span task 373839 Executive functions were assessed by the Wisconsin Card Sorting Test WCST 4142 Procedural learning was measured by the explicit version of the Alternating Serial Reaction Time ASRT task Figure S1see also There are several learning indices that can be acquired from this task.
Higher-order sequence learning refers to the acquisition of the sequence order of the stimuli. Statistical learning refers to the acquisition of frequency information embedded in the task. However, previous ASRT studies often assessed Triplet learning, which is a mixed measure of acquiring frequency and sequential information for details, see Supplementary methods.
In addition to these learning indices, we measured the average reaction times RTs and accuracy ACCwhich reflect the average general performance of the participants across the task, and the changes in RT and ACC from the beginning to the end of the task, which indicate general skill learning that occurs due to more efficient visuomotor and motor-motor coordination as the task progresses Statistical analyses were conducted in R 3.
Bootstrapped confidence intervals and p-values were calculated using the boot package 48 Subjective sleep quality scales PSQI and AIS were combined into a single metric, using principal component analysis.
Then separate linear mixed-effect models were created for each outcome measure i. This way we could estimate an aggregated effect while accounting for the potential differences across studies. To control for possible confounding effects, we included age, gender and morningness score as covariates in our analyses.
Thus, the estimates reported in the Results section are controlled for these factors. As the residuals did not show normal distribution, we used bootstrapped estimates and confidence intervals, using bootstrap samples, from which we calculated the p-values 48 Bayes Factors BF 01 were calculated by using the exponential of the Bayesian Information Criterion BIC of the fitted models minus the BIC of the null models — that contained the confounders only, and a random intercept by study The BF is a statistical technique that helps conclude whether the collected data favors the null-hypothesis H 0 or the alternative hypothesis H 1 ; thus, the BF could be considered as a weight of evidence provided by the data It is an effective mathematical approach to show if there is no association between two measures.
In Bayesian correlation analyses, H 0 is the lack of associations between the two measures, and H 1 states that association exists between the two measures.
Here we report BF 01 values. According to Wagenmakers et al. Values around 1 do not support either H 0 or H 1. Thus, Bayes Factor is a valuable tool to provide evidence for no associations between constructs as opposed to frequentists analyses, where no such evidence can be obtained based on non-significant results.
To test the association between the additional subjective sleep quality measures and cognitive performance in Study 2, we used robust linear regression, this time without random effects.
We included the same potential confounders age, gender, morningness scoreand Bayes factors were calculated in the previously described way. Performance in the ASRT task was analyzed by repeated-measures analyses of variance ANOVA in each study for details of these analyses, see Supplementary methods.
: Concentration and sleep quality| What is Good Sleep? | The idea that older adults can function well on fewer hours is a myth. Try the following strategies to get started. Check for underlying causes. Some conditions or medications may be interfering with your sleep patterns. Treating a condition or adjusting a medication may be all it takes to restore better sleep. Practice good sleep hygiene. Use your bed for sleep and sex only, block as much noise and light as possible, go to bed and wake at the same times each day, and get out of bed if you haven't fallen asleep within 20 minutes. Supplement with naps. If you can't set aside enough time for sleep at night and are sleepy during the daytime, napping can help. It's best to take one short midday nap before 5 p. If your problem is difficulty getting to sleep at night, then avoiding daytime sleeping can help increase your sleep drive at bedtime. Exercise earlier, not later. Exercise stimulates the brain, so make sure you finish at least three hours before turning in. Watch your diet. Avoid foods that promote heartburn, and don't eat late at night; lying down after eating promotes sleep-disturbing heartburn. Ban caffeine-packed food and drinks chocolate, tea, coffee, soda at least six hours before bedtime. Avoid alcohol for at least two hours before bed. It may make you feel sleepy at first, but several hours later it acts like a stimulant—and interrupts sleep. And don't drink too much water before bedtime, to cut down on trips to the bathroom in the middle of the night. See a sleep specialist. If your own efforts aren't working, you'll want the help of a sleep professional to both diagnose your problem and propose behavioral therapy and possibly drug treatments. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy mind. Home Healthy mind. Mood and sleep. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Sleep and moods How much sleep do you need? Remember… Where to get help. So getting enough sleep and the right kind of sleep is important. How much sleep do you need? How much sleep you need depends on your age, physical activity levels, and general health. Children and teenagers need 9—10 hours of sleep a night. Younger children tend to go to sleep earlier and wake earlier. As children grow into teenagers, they seem to get tired later and sleep in later. Adults need around 8 hours sleep each night. We tend to need less sleep, as we get older. Try these tips: Get a routine and stick to it. Try going to bed around the same time every night and getting up at the same time each morning. Avoid drinking coffee and alcohol too close to bedtime. And finish eating at least two hours before your head hits the pillow. Keep TVs and iPads out of your bedroom. Make your bedroom a haven. Make sure your bed is comfortable. Turn the lights down as you get into bed. Read using a bedside light. Try some simple meditation, like closing your eyes for 5—10 minutes and focusing on taking deep, slow breaths. Enjoy a warm bath. If you are tossing and turning, try getting up and reading a book for half an hour or so before trying to go to sleep again. They will help you work out whether a common condition External Link is affecting your sleep, such as: insomnia jet lag and shift working sleepwalking, nightmares and night terrors restless legs snoring sleep apnoea. Remember… We all need enough sleep, and the right type of sleep, to be happy and healthy. In the long run, not getting enough sleep can affect our moods as well as our physical wellbeing. There are lots of things you can try to improve your sleep quality and quantity. Where to get help Your GP doctor Sleep disorder clinic Sleep Health Foundation External Link. Herbal remedies and sleep External Link , Sleep Health Foundation.. Up all night: the effects of sleep loss on mood External Link , Psychology today. |
| Publication types | Their reaction time lengthens, they're inattentive, and they don't respond as well toenvironmental signals. That means they can't take in new information or react to dangerous situations. This is particularly worrisome if you're behind the wheel of a car. Epstein, who's also the editor of the Harvard Special Health Report Improving Sleep : A Guide to Getting a Good Night's Rest. A lack of sleep can also contribute to a long list of health problems such as heart disease, high blood pressure, diabetes, obesity, and even early death. There are many reasons why people don't get enough sleep, chief among them not setting aside enough time. Late-night exposure to the light from television and computer screens, as well as smart phones, can also keep us awake, stimulating our brains and making it harder to fall asleep. Age is another culprit that affects your sleep. You'll find that the older you get, the longer it takes to fall asleep. Sleep quality also becomes poorer, resulting in dozens of awakenings during the night. The good news is that there are plenty of ways to get more sleep. You can lose the brain fog within a week. But start now; the longer you have bad sleep, the longer it will take to catch up," says Dr. He suggests that you aim for seven to eight hours a night. The idea that older adults can function well on fewer hours is a myth. Try the following strategies to get started. Check for underlying causes. Some conditions or medications may be interfering with your sleep patterns. Treating a condition or adjusting a medication may be all it takes to restore better sleep. Practice good sleep hygiene. Use your bed for sleep and sex only, block as much noise and light as possible, go to bed and wake at the same times each day, and get out of bed if you haven't fallen asleep within 20 minutes. Supplement with naps. If you can't set aside enough time for sleep at night and are sleepy during the daytime, napping can help. It's best to take one short midday nap before 5 p. If your problem is difficulty getting to sleep at night, then avoiding daytime sleeping can help increase your sleep drive at bedtime. Exercise earlier, not later. Exercise stimulates the brain, so make sure you finish at least three hours before turning in. Gender differences in academic achievement: The mediating role of personality. Self-discipline gives girls the edge: gender in self-discipline, grades, and achievement test scores. Tsai, L. Sleep patterns in college students: Gender and grade differences. Becker, S. Sleep in a large, multi-university sample of college students: sleep problem prevalence, sex differences, and mental health correlates. Sleep Health 4 , — Bixler, E. Women sleep objectively better than men and the sleep of young women is more resilient to external stressors: effects of age and menopause. Mallampalli, M. Health 23 , — Benjamini, Y. Controlling the false discovery rate: A practical and powerful approach to multiple testing. B Methodol. Grömping, U. Relative importance for linear regression in R: The package relaimpo. Download references. This research was supported by a grant from the Horace A. Lubin Fund in the MIT Department of Materials Science and Engineering to J. and funding from MIT Integrated Learning Initiative to K. and J. The authors are grateful for many useful discussions with Carrie Moore and Matthew Breen at the Department of Athletics, Physical Education, and Recreation at MIT. MIT Integrated Learning Initiative, Department of Brain and Cognitive Sciences, and McGovern Institute for Brain Research, Massachusetts Institute of Technology, Cambridge, MA, , USA. Kana Okano, Jakub R. Department of Materials Science and Engineering Massachusetts Institute of Technology, Cambridge, MA, , USA. You can also search for this author in PubMed Google Scholar. conceived, designed, supervised, and analyzed the project. and N. helped analyze the data. The manuscript was written by K. Correspondence to Jeffrey C. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions. Okano, K. Sleep quality, duration, and consistency are associated with better academic performance in college students. npj Sci. Download citation. Received : 20 March Accepted : 17 July Published : 01 October Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Journal of Health, Population and Nutrition Journal of Comparative Physiology B Discover Social Science and Health Sign up for the Nature Briefing newsletter — what matters in science, free to your inbox daily. Skip to main content Thank you for visiting nature. nature npj science of learning articles article. Download PDF. Subjects Education. Abstract Although numerous survey studies have reported connections between sleep and cognitive function, there remains a lack of quantitative data using objective measures to directly assess the association between sleep and academic performance. Introduction The relationship between sleep and cognitive function has been a topic of interest for over a century. Full size image. Discussion This study found that longer sleep duration, better sleep quality, and greater sleep consistency were associated with better academic performance. Methods Participants One hundred volunteers 47 females were selected from a subset of students who volunteered among students enrolled in Introduction to Solid State Chemistry at the Massachusetts Institute of Technology to participate in the study. Reporting summary Further information on research design is available in the Nature Research Reporting Summary linked to this article. Data availability The data that support the findings of this study are available from the corresponding author upon reasonable request. Code availability No custom codes were used in the analysis of this study. References Dawson, D. Article Google Scholar Lim, J. Article Google Scholar Harrison, Y. Article CAS Google Scholar Wagner, U. Article CAS Google Scholar Walker, M. Article Google Scholar Wong, M. Article Google Scholar Diekelmann, S. Article Google Scholar Fogel, S. Article Google Scholar Eliasson, A. Article Google Scholar Gaultney, J. Article Google Scholar Gilbert, S. Article Google Scholar Gomes, A. Article Google Scholar Lemma, S. Article Google Scholar Gilestro, G. Article CAS Google Scholar Rasch, B. Article CAS Google Scholar Alhola, P. PubMed PubMed Central Google Scholar Durmer, J. Article Google Scholar Alapin, I. Article CAS Google Scholar Orzech, K. Article Google Scholar Johns, M. Article CAS Google Scholar Merikanto, I. Article Google Scholar Zeek, M. Article Google Scholar Hartmann, M. Article Google Scholar Mirghani, H. Article Google Scholar Onyper, S. Article Google Scholar Ming, X. Article Google Scholar Lee, Y. PubMed PubMed Central Google Scholar Díaz-Morales, J. Article Google Scholar Raley, H. Article Google Scholar Haraszti, R. Article Google Scholar Scullin, M. Article Google Scholar King, E. PubMed Google Scholar Beattie, Z. Article Google Scholar Clark, M. Google Scholar Kimball, M. Article Google Scholar Mau, W. Article Google Scholar Willingham, W. Article Google Scholar Carvalho, R. Article Google Scholar Duckworth, A. Article Google Scholar Tsai, L. Article Google Scholar Becker, S. Article Google Scholar Bixler, E. Article Google Scholar Mallampalli, M. Article Google Scholar Benjamini, Y. Google Scholar Grömping, U. Supplementing with napping during the day of up to 30 minutes can help achieve recommended hours of sleep and has been demonstrated to alleviate cognitive deficits associated with sleep deprivation. However, a sudden increase in napping or lots of napping may be indicative of an underlying health condition or sleep deprivation itself and can also impact the ability to get to sleep at night. There are many factors that can cause individuals to sleep at shorter intervals but it is also important to consider the quality of sleep and not just the total number of hours as poor quality sleep can also result in sleep deprivation. Factors that impair the quality of sleep include things that wake a person up, prevent falling asleep and things that disrupt normal sleep cycling to occur. Sleep deprivation can impact your body in many ways. Sleep is essential in healthy immune function, brain function, hormone regulation, metabolic function blood pressure regulation and heart function. Even short-term sleep deprivation can impair these functions. Sleep is vitally important for flushing out toxic waste products that build up in your brain during the day. Sleep deprivation is associated with increased risk of both cognitive decline and dementia. Sleep deprivation is also highly co-morbid with mental health disorders such as anxiety and depression. Sleep is closely connected to emotional regulation. The relationship between sleep deprivation and mental health disorders seem to be bi-directional. Sleep is involved in regulation of blood pressure , cholesterol and blood sugar levels. Sleep can also impact our diet and physical activity levels. We also experience fatigue and sleepiness during the day which can reduce our motivation to exercise and impair our performance when we do exercise. Sleep deprivation is associated with increased risk of cardiometabolic conditions including obesity , hypercholesterolaemia high cholesterol levels , diabetes and hypertension. Having short sleep durations, particularly less than 7 hours per night is associated with increased risk of cardiovascular disease morbidity and mortality. Sleep and the immune system are closely connected. During sleep there is an increase in important proteins involved in immune function and inflammation e. |
| Sharpen thinking skills with a better night's sleep - Harvard Health | He suggests that you aim for seven to eight hours a night. The idea that older adults can function well on fewer hours is a myth. Try the following strategies to get started. Check for underlying causes. Some conditions or medications may be interfering with your sleep patterns. Treating a condition or adjusting a medication may be all it takes to restore better sleep. Practice good sleep hygiene. Use your bed for sleep and sex only, block as much noise and light as possible, go to bed and wake at the same times each day, and get out of bed if you haven't fallen asleep within 20 minutes. Supplement with naps. If you can't set aside enough time for sleep at night and are sleepy during the daytime, napping can help. It's best to take one short midday nap before 5 p. If your problem is difficulty getting to sleep at night, then avoiding daytime sleeping can help increase your sleep drive at bedtime. Exercise earlier, not later. Exercise stimulates the brain, so make sure you finish at least three hours before turning in. Watch your diet. Avoid foods that promote heartburn, and don't eat late at night; lying down after eating promotes sleep-disturbing heartburn. Ban caffeine-packed food and drinks chocolate, tea, coffee, soda at least six hours before bedtime. Avoid alcohol for at least two hours before bed. It may make you feel sleepy at first, but several hours later it acts like a stimulant—and interrupts sleep. And don't drink too much water before bedtime, to cut down on trips to the bathroom in the middle of the night. See a sleep specialist. If your own efforts aren't working, you'll want the help of a sleep professional to both diagnose your problem and propose behavioral therapy and possibly drug treatments. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. The implications of these findings are that, at least in the context of an academic assessment, the role of sleep is crucial during the time the content itself is learned, and simply getting good sleep the night before may not be as helpful. Consistent with some previous research 45 , 46 female students tended to experience better quality sleep and with more consistency than male students. In addition, we found that males required a longer and more regular daily sleep schedule in order to get good quality sleep. This female advantage in academic performance was eliminated once sleep patterns were statistically equated, suggesting that it may be especially important to encourage better sleep habits in male students although such habits may be helpful for all students. Several limitations of the present study may be noted. First, the sleep quality measures were made with proprietary algorithms. Second, the relation between sleep and academic performance may be moderated by factors that can affect sleep, such as stress, anxiety, motivation, personality traits, and gender roles. Establishing a causal relation between sleep and academic performance will require experimental manipulations in randomized controlled trials, but these will be challenging to conduct in the context of real education in which students care about their grades. Third, these findings occurred for a particular student population at MIT enrolled in a particular course, and future studies will need to examine the generalizability of these findings to other types of student populations and other kinds of classes. In sum, this study provides evidence for a strong relation between sleep and academic performance using a quantifiable and objective measures of sleep quality, duration, and consistency in the ecological context of a live classroom. Sleep quality, duration, and consistency together accounted for a substantial amount about a quarter of the overall variance in academic performance. One hundred volunteers 47 females were selected from a subset of students who volunteered among students enrolled in Introduction to Solid State Chemistry at the Massachusetts Institute of Technology to participate in the study. Participants were informed of the study and gave written consent obtained in accordance with the guidelines of and approved by the MIT Committee on the Use of Humans as Experimental Subjects. Due to limitations in funding, we only had access to Fitbit devices and could not enroll all students who volunteered; consequently, the first participants to volunteer were selected. All participants were gifted a wearable activity tracker at the completion of the study in exchange for their participation. The class consisted of weekly lectures by the professor and two weekly recitations led by 12 different teaching assistants TAs. Each student was assigned to a specific recitation section that fit their schedule and was not allowed to attend other sections; therefore, each student had the same TA throughout the semester. Students took 1 weekly quizzes that tested knowledge on the content covered the week leading up to the quiz date, 2 three midterms that tested knowledge on the content covered in the 3—4 weeks leading up to the exam date, and 3 a final exam that tested content covered throughout the semester. One TA was removed from the analysis because he only had one student who was participating in this study. The average usage rate at the end of the semester for the 88 participants who completed the study was The missing data appeared to be at random and were deleted prior to data analysis. As part of a separate research question, 22 of the 88 participants joined an intense cardiovascular exercise class for which they received separate physical education credit. At MIT, freshmen are graded on a Pass or No Record basis in all classes taken during their first semester. A failing grade a D or F grade did not go on their academic record. We calculated for each student an overall score defined as the sum of the eight quizzes and three midterms to summarize academic performance in the course. Further information on research design is available in the Nature Research Reporting Summary linked to this article. The data that support the findings of this study are available from the corresponding author upon reasonable request. Dawson, D. Fatigue, alcohol and performance impairment. Nature , — Article Google Scholar. Lim, J. A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Harrison, Y. The impact of sleep deprivation on decision making: a review. Article CAS Google Scholar. Wagner, U. Sleep inspires insight. Walker, M. Sleep, memory, and plasticity. Wong, M. et al. The interplay between sleep and mood in predicting academic functioning, physical health and psychological health: a longitudinal study. Diekelmann, S. The whats and whens of sleep-dependent memory consolidation. Fogel, S. Dissociable learning-dependent changes in REM and non-REM sleep in declarative and procedural memory systems. Brain Res. Eliasson, A. Early to bed, early to rise! Sleep habits and academic performance in college students. Gaultney, J. The prevalence of sleep disorders in college students: Impact on academic performance. Health 59 , 91—97 Gilbert, S. Sleep quality and academic performance in university students: A wake-up call for college psychologists. Gomes, A. Sleep and academic performance in undergraduates: A multi-measure, multi-predictor approach. Lemma, S. Good quality sleep is associated with better academic performance among university students in Ethiopia. Gilestro, G. Widespread changes in synaptic markers as a function of sleep and wakefulness in drosophila. Science , — Rasch, B. Alhola, P. Sleep deprivation: Impact on cognitive performance. PubMed PubMed Central Google Scholar. Durmer, J. Neurocognitive consequences of sleep deprivation. Alapin, I. How is good and poor sleep in older adults and college students related to daytime sleepiness, fatigue, and ability to concentrate? Orzech, K. The state of sleep among college students at a large public university. Health 59 , — Association of sleep and academic performance. Johns, M. The sleep habits, personality and academic performance of medical students. Merikanto, I. Late bedtimes weaken school performance and predispose adolescents to health hazards. Zeek, M. Sleep duration and academic performance among student pharmacists. Hartmann, M. Health 4 , — Mirghani, H. Good sleep quality is associated with better academic performance among Sudanese medical students. BMC Res. Notes 8 , Onyper, S. Class start times, Sleep, and academic performance in college: a path analysis. Ming, X. Sleep insufficiency, sleep health problems and performance in high school students. Insights Circ. Lee, Y. Academic performance among adolescents with behaviorally. Díaz-Morales, J. Raley, H. The impact of duration of sleep on academic performance in University students. Haraszti, R. Social jetlag negatively correlates with academic performance in undergraduates. Scullin, M. The eight hour sleep challenge during final exams week. King, E. PubMed Google Scholar. Beattie, Z. Estimation of sleep stages using cardiac and accelerometer data from a wrist-worn device. Sleep 40 , A26—A26 Clark, M. Sex differences in the academic performance of scholastic aptitude test takers. ETS Res. Google Scholar. Kimball, M. Mau, W. Gender differences on the scholastic aptitude test, the American college test and college grades. Willingham, W. Gender and fair assessment. Mahwah, NJ, US, Lawrence Erlbaum Associates, Volchok, E. Differences in the performance of male and female students in partially online courses at a community college. Community Coll. Duckworth, A. Will not want: self-control rather than motivation explains the female advantage in report card grades. Carvalho, R. Gender differences in academic achievement: The mediating role of personality. Self-discipline gives girls the edge: gender in self-discipline, grades, and achievement test scores. Tsai, L. Sleep patterns in college students: Gender and grade differences. Becker, S. Sleep in a large, multi-university sample of college students: sleep problem prevalence, sex differences, and mental health correlates. Sleep Health 4 , — Bixler, E. Women sleep objectively better than men and the sleep of young women is more resilient to external stressors: effects of age and menopause. Mallampalli, M. Health 23 , — Benjamini, Y. Controlling the false discovery rate: A practical and powerful approach to multiple testing. B Methodol. Grömping, U. Relative importance for linear regression in R: The package relaimpo. Download references. This research was supported by a grant from the Horace A. Lubin Fund in the MIT Department of Materials Science and Engineering to J. and funding from MIT Integrated Learning Initiative to K. and J. The authors are grateful for many useful discussions with Carrie Moore and Matthew Breen at the Department of Athletics, Physical Education, and Recreation at MIT. MIT Integrated Learning Initiative, Department of Brain and Cognitive Sciences, and McGovern Institute for Brain Research, Massachusetts Institute of Technology, Cambridge, MA, , USA. Kana Okano, Jakub R. Department of Materials Science and Engineering Massachusetts Institute of Technology, Cambridge, MA, , USA. You can also search for this author in PubMed Google Scholar. conceived, designed, supervised, and analyzed the project. and N. helped analyze the data. The manuscript was written by K. Correspondence to Jeffrey C. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions. Okano, K. |
| Sleep and Health | Healthy Schools | CDC | Concentrahion manuscript was written by K. Article Concentration and sleep quality Scholar Bixler, E. Stahl SM. So getting enough sleep and Concentration and sleep quality right kind qualuty sleep is important. Why psychologists must change the way they analyze their data: the case of psi: comment on Bem PubMed PubMed Central Google Scholar Durmer, J. The most frequently reported adverse reactions were insomnia deterioration, akathisia, nausea, loss of appetite, dizziness, and headache. |
| How Good Sleep Affects Concentration | The precise number of hours of sleep needed to function at our best varies by individual. If you find yourself feeling forgetful, sluggish, and sleepy during your workday, getting more sleep at night might be a solution to more productivity during the day. Scientists have found that lack of sleep reduces your ability to concentrate. Poor concentration hampers focus and attention, which makes it harder to perform tasks requiring more complex thought. In fact, a study published in the journal npj Science and Learning found that college students who regularly got quality sleep did better in school. If good rest has a positive impact, then it makes sense that bad sleep has the opposite effect. The American Academy of Sleep Medicine examined a study exploring the effect of poor sleep on productivity. The key to supporting concentration and maximizing productivity is to establish as many positive sleep-friendly habits as possible, known as practicing good sleep hygiene. Even with a demanding job, there are variables under our control that encourage good sleep. This topper was really just what I was looking for. What is Good Sleep? How Good Sleep Affects Concentration Scientists have found that lack of sleep reduces your ability to concentrate. How Good Sleep Affects Productivity If good rest has a positive impact, then it makes sense that bad sleep has the opposite effect. Long term sleep deficiency can increase the risk of chronic health problems such as heart disease and diabetes. It can also significantly affect your mood. Sleeplessness and mood disorders are closely linked. And it can work both ways — sleep loss can affect your mood, and your mood can affect how much and how well you sleep. Studies show people who are sleep deprived report increases in negative moods anger, frustration, irritability, sadness and decreases in positive moods. And sleeplessness is often a symptom of mood disorders, such as depression and anxiety. It can also raise the risk of, and even contribute to, developing some mood disorders. Your mood can also affect how well you sleep. Anxiety and stress increase agitation and keep your body aroused, awake and alert. These are some general guidelines. If you or your children are tired during the day, you may need more sleep. Try these tips:. The first step is to talk to your GP. They will help you work out whether a common condition External Link is affecting your sleep, such as:. Your GP can talk to you about some non-medical treatments for sleep disorders, such as relaxation training. Smiling mind External Link has useful techniques for children and adults. Other strategies include stimulus control and cognitive behaviour therapy CBT. Your GP may also prescribe you medication or sleeping tablets, which can help you fall asleep. But medication will not be enough in the long run. It also becomes less effective over time as your body gets used to it. And it can be addictive. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy mind. Home Healthy mind. Mood and sleep. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Sleep and moods How much sleep do you need? Remember… Where to get help. So getting enough sleep and the right kind of sleep is important. How much sleep do you need? How much sleep you need depends on your age, physical activity levels, and general health. Children and teenagers need 9—10 hours of sleep a night. |
Concentration and sleep quality -
It occurs when an individual consistently fails to obtain the amount of sleep that they need. About one-third of the Australians are thought to be sleep deprived. Sleep is a vital physiological process that allows the body and brain to rest, recover and perform essential functions including memory consolidation, emotional regulation, immune function and general health maintenance.
Sleep deprivation can lead to poor short-term and long-term health outcomes as well as impair everyday functioning. The amount of sleep you require varies depending on your age and individual needs.
The Sleep Health Foundation External Link recommends hours for school age children, for teens, for adults aged and for older adults 65 and over. Whilst these hours are recommended, adults who are receiving slightly more or less may still be achieving healthy and adequate sleep.
Some people can cope very well with much less and some need much more every night. We now believe that many aspects of sleep are genetically determined, with the identification of a gene that makes some people cope more easily with a lack of sleep. Supplementing with napping during the day of up to 30 minutes can help achieve recommended hours of sleep and has been demonstrated to alleviate cognitive deficits associated with sleep deprivation.
However, a sudden increase in napping or lots of napping may be indicative of an underlying health condition or sleep deprivation itself and can also impact the ability to get to sleep at night.
There are many factors that can cause individuals to sleep at shorter intervals but it is also important to consider the quality of sleep and not just the total number of hours as poor quality sleep can also result in sleep deprivation. Factors that impair the quality of sleep include things that wake a person up, prevent falling asleep and things that disrupt normal sleep cycling to occur.
Sleep deprivation can impact your body in many ways. Sleep is essential in healthy immune function, brain function, hormone regulation, metabolic function blood pressure regulation and heart function. Even short-term sleep deprivation can impair these functions. Sleep is vitally important for flushing out toxic waste products that build up in your brain during the day.
Sleep deprivation is associated with increased risk of both cognitive decline and dementia. Sleep deprivation is also highly co-morbid with mental health disorders such as anxiety and depression. School-based sleep education programs for short sleep duration in adolescents: a systematic review and meta-analysis.
Crowley SJ, Acebo C, Carskadon MA. Sleep, circadian rhythms, and delayed phase in adolescence. Sleep Med. Bartel KA, Gradisar M, Williamson P. Protective and risk factors for adolescent sleep: a meta-analytic review.
Sleep Med Rev. Knutson KL, Lauderdale DS. Sociodemographic and behavioral predictors of bed time and wake time among US adolescents aged 15 to 17 years. J Pediatr. Adolescent Sleep Working Group, Committee on Adolescence, Council on School Health.
Policy statement: school start times for adolescents. American Medical Association. AMA Supports Delayed School Start Times to Improve Adolescent Wellness website. Watson NF, Martin JL, Wise MS, et al. Delaying middle school and high school start times promotes student health and performance: an American Academy of Sleep Medicine position statement.
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On a similar note, getting enough sleep can improve academic performance in children , adolescents, and young adults 16 , 17 , 18 , Finally, good sleep has been shown to improve problem-solving skills and enhance memory performance in both children and adults 20 , 21 , Good sleep can maximize problem-solving skills and enhance memory.
In contrast, poor sleep has been shown to impair brain function and decision making skills. Sleep has been shown to enhance athletic performance. Numerous studies have shown that adequate sleep can enhance fine motor skills, reaction time, muscular power, muscular endurance, and problem-solving skills 23 , 24 , So, getting enough sleep may be just the thing you need to take your performance to the next level.
Getting enough sleep has been shown to improve many aspects of athletic and physical performance. Low sleep quality and duration may increase your risk of developing heart disease 26 , 27 , Interestingly, excessive sleep in adults — more than 9 hours — was also shown to increase the risk of heart disease and high blood pressure 29 , 30 , Sleeping fewer than seven hours per night is linked to an increased risk of heart disease and high blood pressure.
Short sleep is associated with a greater risk of developing type 2 diabetes and insulin resistance — which is when your body cannot use the hormone insulin properly Plus, sleep deprivation is associated with a higher risk of developing obesity, heart disease, and metabolic syndrome.
These factors also increase your risk of diabetes 36 , Many studies show a strong association between chronic sleep deprivation and risk of developing type 2 diabetes. Mental health concerns, such as depression , are strongly linked to poor sleep quality and sleeping disorders 38 , 39 , One study in 2, participants found that those with anxiety and depression were more likely to report poorer sleep scores than those without anxiety and depression In other studies, people with sleeping disorders like insomnia or obstructive sleep apnea also report higher rates of depression than those without 41 , Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.
Lack of sleep has been shown to impair immune function 43 , In one study, participants who slept fewer than 5 hours per night were 4.
Those who slept 5—6 hours were 4. Recently, preliminary data shows that getting enough sleep before and after receiving a COVID vaccination may improve vaccine efficacy. Still, more research is needed to better understand this possible connection 47 , 48 , 49 , Getting at least 7 hours of sleep can improve your immune function and help fight the common cold.
It may also improve COVID vaccine efficacy, though more research is needed. Poor sleep can have a major effect on inflammation in the body. Sleep plays a key role in the regulation of our central nervous system.
Sleep loss, especially from disturbed sleep, is known to activate inflammatory signaling pathways and lead to higher levels of undesirable markers of inflammation, like interleukin-6 and C-reactive protein 51 , Sleep disturbance is linked to higher levels of inflammation.
Tiredness may also affect our ability to respond to humor and show empathy 53 , Plus, those who are chronically sleep-deprived are more likely to withdrawal from social events and experience loneliness Prioritizing sleep may be a key way to improve your relationships with others and help you become more social.
To learn more, view this list of resources. In fact, being severely sleep-deprived is comparable to having consumed excess alcohol. Concerningly, the Centers for Disease Control and Prevention CDC reports that 1 in 25 people have fallen asleep at the wheel while driving. Those who slept fewer than 6 hours were most likely to fall asleep while driving One study found that people who slept 6, 5, 4, or fewer than 4 hours had a risk of causing a car accident that was 1.
Students should get the proper Herbal weight loss programs of Concentration and sleep quality at night to help stay focused, improve snd, and improve academic anf. Children and adolescents who do not Concentration and sleep quality enough sleep have a higher risk for selep health problems, qnd obesity, type 2 diabetes, poor mental health, and injuries. How much sleep someone needs depends on their age. The American Academy of Sleep Medicine has made the following recommendations for children and adolescents 1 :. The data from the national and state Youth Risk Behavior Surveys, a CDC studyshows that a majority of middle school and high school students reported getting less than the recommended amount of sleep for their age.
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