In the hustle and bustle of exam time, students often find themselves burning the midnight oil, sacrificing sleep to cram in more study hours. But is this practice truly beneficial? Dr. Suranjit Chatterjee, a senior consultant in internal medicine at Indraprastha Apollo Hospital, New Delhi, advises against it, stating that such a pattern can be detrimental to both physical and mental health in the long run.

The Risks of Sleep Deprivation

Sleep Debt Accumulation

One of the primary concerns of studying all night and sleeping only a few hours during the day is the accumulation of sleep debt. Consistently getting insufficient sleep (around 3-5 hours per night) leads to physical and mental fatigue over time, negatively impacting academic performance and cognition.

Poor Quality Sleep

Attempting to sleep during daylight hours often results in poorer quality sleep, even if the same number of hours are logged. This poor sleep quality further exacerbates the negative effects of sleep deprivation, hindering both physical and mental wellbeing.

Increased Stress Levels

Lack of sleep triggers the production of stress hormones like cortisol, which can heighten stress levels. Excessive stress, in turn, interferes with effective studying and exam performance, creating a vicious cycle of sleep deprivation and heightened stress.

Impact on Cognitive Function

Attention and Focus

Insufficient or irregular sleep disrupts crucial cognitive functions such as attention and focus. The brain struggles to sustain vigilant focus for extended periods, making it challenging to concentrate on academic tasks effectively.

Working Memory and Recall

Sleep deprivation diminishes working memory capacity, impairing the brain’s ability to temporarily store and manipulate information. Additionally, disrupted sleep patterns hinder the consolidation of information from short-term to long-term memory, hampering long-term recall.

Cognitive Flexibility

Adequate sleep is essential for cognitive flexibility, the ability to approach information from different perspectives and make novel connections between concepts. Chronic sleep deprivation limits this dynamic thinking, hindering problem-solving skills and creativity.

Recommended Sleep Duration

Experts recommend a minimum of 7 hours of sleep per night for optimal brain function. Consistently sleeping fewer than 7 hours accumulates sleep debt, leading to impaired cognition, focus, and mental health.

Are Short Naps Beneficial?

While short power naps (15-20 minutes) can provide temporary alertness and performance boosts, they should not replace regular, sufficient sleep. Over-napping can disrupt circadian rhythms and sleep-wake cycles, indicating underlying sleep disorders or health issues that may require medical evaluation.

In conclusion, sacrificing sleep for study time may seem productive in the short term, but it poses significant risks to academic success and overall wellbeing in the long run. Establishing a regular nighttime sleeping schedule is crucial for maintaining optimal cognitive function, academic performance, and mental health.