Sleep and Memory: How to Improve Your Study Habits

According to the University of Georgia, most college students sleep an average of 6 to 6.9 hours per night despite the recommended 7 to 8 hours. Getting an adequate amount of sleep is important because it restores energy, strengthens the immune system, and improves mood and performance (University of Georgia, 2021). Sleep is also essential to memory. According to Scott Cairney, a psychologist at England’s University of York, “an active process takes place in sleep that stabilizes and transforms memories, making them more resistant to decay. This consolidation process is also important for learning new information, paving the way for new learning the next day,” (Sukel, 2019). Because sleep is when consolidation takes place, getting an adequate amount of sleep is important. 

Because memorization comprises a large aspect of education, it is crucial that students acquire enough sleep to improve their learning. Without an adequate amount of sleep, it’s unlikely that students will be successful or effective for actually learning and memorizing material. In the article “Contextual Priming of Word Meanings is Stabilized Over Sleep,” Cairney et al. explores the role of consolidation in regards to semantic memory and how it applies to the learning of language. Using targeted memory reactivation (TMR), Cairney and his team were able to demonstrate that, when pairing a picture and word pair with a unique tone and playing that tone whilst sleeping, participants were more likely to remember the picture and word pair in comparison to those who heard the tone while awake (Cairney et al., 2019).  This study indicates that sleep is overall beneficial to memory, a fact that is important to keep in mind considering the average college student does not get enough sleep.

TMR can be utilized using other senses as well. Dr. Laura Shanahan and Dr. Jay  Gottfriend explore ways in which consolidation can be strengthened during sleep; while this  can be helpful for any group, college students will benefit especially in regards to studying and academic performance. In "Scents and Reminiscence: Olfactory Influences on Memory Consolidation in the Sleeping Human Brain," Shanahan and Gottfried explore the current literature associated with the role of memory consolidation during sleep by using TMR and olfactory stimuli. Prior findings suggest that pairing odors to tasks can improve the consolidation of associated declarative memories during sleep through TMR through both memory tests and fMRI results. From a 2007 study on olfactory TMR, pairing a rose scent with a visuospatial task and then using that rose scent again while the participants slept improved participants' performance on the task later on (Shanahan & Gottfried, 2017). Olfaction has a supported positive effect on shaping memory consolidation that can be applied to strengthen memory. 

For students, application of olfactory TMR is plausible. For safe sleeping options, essential oil diffusers and wall plug-ins are able to be run overnight, perfect to use while studying and sleeping. While our main focus should be on getting an adequate amount of sleep always, it’s helpful to know that there are alternative ways to improve memory as well.

Cairney et al. (2019). Contextual priming of word meanings is stabilized over sleep. Cognition 182(109-126).

Shanahan, L., Gottfried, J. (2017). Scents and reminiscence: Olfactory influences on memory consolidation in the sleeping human brain. 10.1007/978-3-319-45066-7_20. 

Sukel, K. (2019). Can You Learn in Your Sleep? Retrieved from Can You Learn in Your Sleep? (brainfacts.org)

University of Georgia (2021). Sleep Rocks! ...Get More of It! Retrieved from University Health Center | Managing Stress | Sleep | University Health Center (uga.edu)