Sleep on it
Kendrick Panoch is a third-year PharmD candidate at the University of Florida College of Pharmacy.
Among a demanding schedule of lectures, homework, job commitments, extracurriculars, social life, familial obligations, cooking, cleaning, the never-ending pile of laundry, and meeting basic human needs, the first thing many student pharmacists sacrifice to fit in everything else is sleep.
Many of you know the importance of sleep. Good sleep hygiene improves mood, academic performance, helps blood pressure, and is great for overall health. But when it comes to exams, is sacrificing sleep to get those few extra hours of studying worth it? Despite common belief, cramming the night before may be doing more harm than good. Several studies have found that students who choose to snooze reap higher grades.1,2
Having that in mind, here are a few tips I use for catching “Zs.”
Plan ahead
Planning out study sessions for upcoming exams and staying on top of assignments helps keep the late-night studying to a minimum. Some nights, I’ll even have a hard stop time to make sure I get a minimum of 8 hours of sleep. Taking on the next day well-rested with ample studying time is the goal.
Hit the hay at the same time every day
Waking up and going to bed at the same time every day helps maintain a healthy circadian rhythm. Most phones have a bedtime setting that reminds you of your preferred bedtime and makes the light of the phone’s screen warmer at night. This not only aids in sticking to a sleep schedule, but also keeps late night blue light exposure to a minimum. Blue light exposure in the evenings can shift circadian rhythms leading to less quality of sleep.3 Sticking to a routine also helps planning by already having a routine in place.
Create a restful environment
A cool dark room is the best place for the sandman to work his magic. I keep a lamp with a warm orange light on my nightstand when winding down for the night. It reminds me of a warm campfire glow. It also helps avoid any blue light right before bed.
With these tips hopefully you can tackle the year feeling energized and well-rested. Although it can be tough to get enough sleep every night—especially when the semester is in full swing—just give yourself some grace and make sure you sleep on it!
References
- Estevan I, Sardi R, Tejera AC, et al. Should I study or should I go (to sleep)? The influence of test schedule on the sleep behavior of undergraduates and its association with performance. PLoS One. 2021;16(3):e0247104.
- Orzech KM, Salafsky DB, Hamilton LA. The state of sleep among college students at a large public university. J Am Coll Health. 2011;59(7):612–619.
- Tosini G, Ferguson I, Tsubota K. Effects of blue light on the circadian system and eye physiology. Mol Vis. 2016;22:61-72.