How to sleep like a pro to improve learning, memory and problem solving

Sleep is your brain’s superhero mode for learning and we’re about to drop some science that’ll make you worship your pillow. 

🧠How sleep helps you learn

Picture your brain like a tiny filing cabinet called the hippocampus. Just like your closet gets full of clothes, this brain-closet gets packed with information. But here’s the great part: Sleep, especially deep Stage 2 and 3 sleep stages, is like a magical Marie Kondo that clears out space so you can keep learning the following day. 

In one study, students who took a nap between learning sessions stayed just as sharp at 6 pm as they were at noon. Whereas those who didn’t nanna nap experienced fatigue. 

🤯Memory recall is your brain’s backup drive

Turns out, people have known sleep makes your memory pop off for thousands of years. The ancient Greeks recorded it way back in the first century claiming it’s a mystery how a night of good sleep makes memory strong. These days, with fancy equipment to measure what’s going on in the brain, scientists back this up: sleep can boost your memory retention by 20-40%. Stage 3 sleep. That’s the VIP memory upgrade that I’ll explain further down.

💾 Long-term memory: The brain’s courier service

Matthew Walker, a professor of neuroscience and psychology at UC Berkeley, describes deep sleep as a “courier service” moving memories from your hippocampus to permanent storage. It’s like your brain is running a memory moving company while you’re catching some Zs. 

🧩Creative problem solving or, how to become a Wordle superstar!

Here’s some wild research, during REM sleep, people solved 15-35% MORE anagram puzzles compared to other stages of sleep or daytime thinking. Basically, your brain is a secret problem-solving ninja while you’re dreaming. 

🚀 The bottom line 

Pulling all-nighters? Try another strategy. Consistent, quality sleep throughout your time at university is how you level up your academic game. 

🔁Sleep cycles — what happens and why it matters 

News flash! You have two different types of sleep — Non Rapid Eye Movement sleep (NREM sleep) and Rapid Eye Movement sleep (REM sleep). 

NREM sleep is like a three-act comedy of unconsciousness. 

Stage 1 goes for 1-7 minutes and you’re in a light sleep. A mouse farts, you’re awake. 

Stage 2 takes 10-25 minutes, and someone would need to drop a textbook to wake you. 

Stage 3 lasts for 20 – 40 minutes when you’re so deeply asleep, you’d make Sleeping Beauty look like an amateur. This is when your brain does its best “cleaning house” work, for your memories and mental health.  

REM sleep is when your brain goes wild but your body’s like “nah”. 

Your eyes are breakdancing, well moving rapidly anyway, but your muscles are in lockdown (except breathing and eye muscles). This is where dreams happen. Ever dream you’re flying, then suddenly you're taking a math test in your pajamas? That’s REM sleep! 

✅Tips to ace your sleeping game 

Start prepping your body way before bedtime: 

• Get at least 7 hours of sleep every night 

• Get up at the same time every day 

• Exercise for at least 20 minutes each day 

• No caffeine after midday 

• A small meal at night within 3 hours of bedtime. Your body needs that much time — even to digest 2 minute noodles. Otherwise, your body digesting food will disturb your sleep and crush all the good work you’ve done throughout the day to ensure a good night’s sleep. 

Give your mind a glow-up! 

• Set an alarm 1 hour before bedtime to remind you about your bedtime ritual including switching off the phone, dimming the lights, taking a warm shower, and doing some breathing exercises next to the cat. 

• Got roommates or family who don’t understand the assignment? A pair of earplugs are your new bestie.  

• Keep your cool (literally) by turning on the fan or air-con. 

• Make your bed feel like you’re being hugged by a cloud with comfy and soft bedding. 

Resources:

• Recharge Energy: Student sleep guide The Impact of Sleep on Learning and Memory, PDF.
• Dr Carmel Harrington: How to Improve Sleep Quality on Apple Podcasts. 
• Take Note podcast I’ll sleep when I’m dead ... or after my exams with UniSA sleep expert and director of the Behaviour-Brain-Body Research Centre, Siobhan Banks on Spotify. 

Sections of this article are adapted from the Medibank webinar Sleep for Health with Dr Carmel Harrington.