by Yasmin Elliott, Head Writer With midterm season fast approaching, students are beginning to face the inevitable accumulation of assignment deadlines, midterm exams, and, consequently, stress. With all these responsibilities occurring simultaneously, it is not uncommon to feel like there are simply not enough hours in the day! The tempting solution to this problem might be to stay up for a few extra hours to study for that upcoming midterm or to wake up at some ungodly hour to finish an assignment that’s due later that day. Engaging in these behaviours at the expense of a goodnight’s sleep, however, severely hinders your ability to perform optimally from both a cognitive and mental health perspective. What follows is an investigation of the role of sleep in memory, problem-solving, and mood, which provides a few examples of the important role that sleep plays in our mental health! Sleep and Memory Although it may be alluring to pull the infamous “all-nighter” before a big midterm, this is possibly one of the worst things you could do for your memory performance. When it comes to learning and memory, consolidating the learned material is critical if we are to later recall the necessary information. Memory consolidation refers to the process where learned material is transferred into long-term memory through structural and chemical changes in the nervous system (Koob & Thompson, 2010). The interesting thing about the consolidation process is that it relies on sleep as this is a time when the individual is not processing any external stimuli in their restful state. When we are sleeping, the consolidation process occurs when the previously learned information is transformed and reorganized into our existing long-term memory networks (Rasch & Born, 2013). So, if you are to consolidate and secure the information you need for that upcoming midterm, the best thing you can do is get a good sleep before! Sleep On It? The Relationship between Sleep and Problem-Solving Sleep also has great benefits for problem-solving, a cognitive process that becomes increasingly important as we work through complex mid-semester assignments. The relationship between sleep and problem solving likely stems from the cognitive process known as spreading activation. Spreading activation refers to the progression by which one concept is activated in a cognitive network which then stimulates the activation of surrounding, related concepts (Collins & Loftus, 1975). The proposal here is that sleep boosts the process of spreading activation, which allows individuals to move beyond the initial problem at hand to retrieve potential solutions from related material in our cognitive networks (Mednick, 1962). Furthermore, the benefit of sleep may be particularly salient for difficult versus easy problems (Sio et al., 2013). So, when you are wracking your brain trying to come up with a solution to a particularly complex problem, consider sleeping on it and revisiting the question in a well-rested state… you might find that the answer “just comes to you”! Sleep and Mood We can all likely relate to that inexplicable negative mood we experience when we simply did not get enough sleep. The relationship between sleep and mood is robust and supported by a plethora of research studies showing the positive relationships between increased sleep and positive affect. An interesting finding that is not as well-known concerns sleep quality and mood prior to sleep. It was found that sleep quality has a great impact on one’s mood the following day, but an individual’s mood before going to sleep does not have a significant impact on sleep quality (Triantafillou et al., 2019). So, even if you had an awful day and cannot shake that negative mood that’s been looming over you, ensuring you get a goodnight’s sleep will set you up for success and positive affect the following day. Takeaways and Tips Sleep is critical for optimal memory, problem-solving, and mood experiences, all of which become increasingly important during this busy time of the semester. With this understanding, even though it may be tempting to sacrifice a few hours of sleep to get more work done, we must prioritize getting the sleep our brains and bodies need. Accordingly, I would urge students to (1) create a work and study plan to assure time won’t run out leading up to important deadlines, (2) create a realistic and relaxing night routine that can be followed daily, and (3) prioritize getting at least 7 hours of sleep. Taking these small steps will help improve sleep and, ultimately, will allow for a prioritization of mental health and well-being, both of which will improve school/work performance and overall quality of life. Take care, everyone! Yasmin is an undergraduate student at the University of Guelph, a Fourth Year Rep on the Psychology Society, as well as a Head Writer on GetPsyched! Are you interested in submitting a post to GetPsyched? Make sure you fill out our submission form and send it back to us so we can showcase your ideas! Edited by Daniella Mayer. References
Collins, A. M., & Loftus, E. F. (1975). A spreading-activation theory of semantic processing. Psychological Review, 82(6), 407–428. https://doi.org/10.1037/0033-295X.82.6.407. Koob, Le Moal, M., & Thompson, R. F. (2010). Encyclopedia of Behavioral Neuroscience: Three-Volume Set. Elsevier Science & Technology. Mednick, S. (1962). The associative basis of the creative process. Psychological Review, 69(3), 220-232. https://doi-org.subzero.lib.uoguelph.ca/10.1037/h0048850. Rasch, B., & Born J. (2013). About sleep’s role in memory. Physiological Reviews, 93(2), 681-766. https://dx.doi.org/10.1152%2Fphysrev.00032.2012. Sio, U. N., Monaghan, P., & Ormerod, T. (2013). Sleep on it, but only if it is difficult: Effects of sleep on problem solving. Memory & Cognition, 41, 159-166. https://doi.org/10.3758/s13421-012-0256-7. Triantafillou, S., Saeb, S., Lattie, E. G., Mohr, D. C., & Kording, K., P. (2019). Relationship between sleep quality and mood: Ecological momentary assessment study. JMIR Mental Health, 6(3). https://dx.doi.org/10.2196%2F12613.
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