During sleep, the brain processes the information gained during the day. Sleep has shown to impact memory, learning, emotions and decision making along with immunologic and metabolic state. So, high quality and adequate quantity of sleep plays a significant role in positive outcomes in USMLE which decides your career. Opportunities and ways to improve sleep and to prevent a vicious cycle of poor sleep-stress-poor academic performance are discussed here.
STAY AWAY FROM THESE
Alcohol has sedative properties but as it gets metabolized, sleep is disrupted which causes low quality sleep and daytime sleepiness. So, ideally it is recommended that you do not consume alcohol at least 4 hours before you go to sleep. Effects on sleep physiology is dose dependent. However, there is person to person variation in effects of alcohol and people develop tolerance to alcohol and tend to increase the dose of alcohol as days progress. Excessive daytime sleepiness may interrupt your studies. This is particularly important if you have obstructive sleep apnea.
Quit Sugar Sweetened Beverages. These products disrupt sleep in at least 2 pathways. First, sugar causes an increase in body mass index which can cause obstructive sleep apnea. Second, it has a depressogenic impact which in turn causes sleep disturbance. Staying away from sugar is always a great idea. You may ask, how much sugar is essential for survival? Open your biochemistry text book and see if there is any essential sugar to begin with! Also, beer has 2-4% alcohol by volume. How much sugar does beer have? Check it out.
Consume Caffeine with Caution. Caffeine is a stimulant which disrupts sleep. Disruption of sleep causes daytime tiredness which forces you to consume more caffeine. So, this vicious cycle of sleeplessness and excess caffeine affects your studies. So, limit your caffeine consumption in the day and stay away from caffeine at least 6 hours before you go to sleep. Did you also know that caffeine is a diuretic and can interrupt your sleep with a full bladder waking you up?
Give up Nicotine for Good. This has many harmful effects and since it is a stimulant, it can disrupt your sleep. Usually smokers have excessive daytime sleepiness and tiredness. Also, tobacco smoking can irritate the throat to swell/inflame which can cause restricted airflow. Stay away from tobacco products.
None of the above are essential for human survival.
EAT HEALTHY
Healthy eating induces better sleep. This works with several mechanisms. Right diet can reduce diet-induced heartburn and daytime sleepiness which should improve your night time sleeping pattern. Also, a protein rich diet can stimulate your satiety center and helps to prevent hunger induced sleep disruption. Having a protein rich diet from natural sources can keep your satiety center happy and increase your sleep quality.
WORK OUT REGULARLY
Exercise: Moderate exercise for 30 minutes a day increases your sleep quality. It is recommended exercise at least 3-4 hours before you go to sleep. This is because of release of endorphins and increase in body temperature can hamper the ability to fall asleep.
MAINTAIN SLEEP HYGIENE
Sleep Environment: Sleep in a dark and quiet environment. It is important to have continuous sleep to complete one sleep cycle. Fragmented sleep can disrupt the circadian rhythm and negatively impact your studies. If the sleeping situation is not in your control, wearing eye cover and ear plugs may help. Additionally, extensive use of electronic devices has been associated with delayed bed time, inadequate quality and duration of sleep. Consider keeping the electronic devices out of your bedroom, at least 90 minutes before you go to the bed.
Do not Force Yourself to sleep. If you are not sleepy, get out of bed and do something else. Read a boring book or get some household chores done. This will tune your brain that when you are in bed, you sleep. This behavior will increase your sleep quality. Also, do not watch the clock. Turn it around so that you cannot see the time.
Bed is to Sleep. As said above, minimal distraction is needed for better sleep quality. It is probably not a good idea to study on the bed or watch television being on bed. Also, computers, paper documents and other instruments which distract you from sleep should ideally stay out of the bedroom.
Be Consistent with sleep timings. Ideally, your study time should coincide with your exam time. For example, if your exam is scheduled at 8:00 AM to 5:00 PM, study everyday for the same time. This will help you to set up a circadian rhythm which will help you on the day of examination. Avoid day time naps. This will enhance your night time sleep quality.
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