My big topic question: How can we improve our study habits?
I was inspired to research this question from watching many study vlogs since I was young. For example, I love learning new ways to study effectively from TED Talk, Harvard student Helaine Zhao, and Forbes-recognized entrepreneur Elise Pham. Furthermore, my grandparents told me that studying more instead of sleeping is productive. For example, they were taught that sleeping more than 4 hours a day instead of studying meant that they would not get accepted into their dream university. However, Mr Chang taught me that sleeping at least eight hours a day can make us study more effectively. I hope to learn more about how sleep contributes to our healthy study habits. In addition, I would like to research whether naps are as helpful as sleeping when studying. I also study more efficiently in the library, so I would like to find out how comparing ourselves with others affects our study lifestyle.
My subtopic question: How does sleep improve our productivity?
I find that my productivity drastically decreases. When I do not get at least 7 hours of sleep. This makes it hard to push through a week with many exams back-to-back because I need to keep on studying despite being tired. I hope to research if quick 1-hour power naps are beneficial for studying or if it just makes us groggier? I am also planning to go to Queen’s University, where I will be living alone, so I need to start advocating for my sleep while studying. I also love sleeping and studying, so I hope I can easily find a good balance between becoming a medical student. This will help me to answer my topic question because sleep impacts our motivation, which will impact how much information we retain after studying.
Sleep plays a huge role in our energy levels because it affects our mood and anxiety levels (1). Although, sleepless nights may seem like we will be more ready for our tests, but it is not the case (1). We need sleep to physically and mentally recharge for our exam day (1). During our sleep, our blood pressure changes to improve our cardiovascular health (1). Moreover, our body will be able to produce hormones to help our immune systems stay healthy (2). Furthermore, our brain creates pathways that help us recall information during sleep(2). For example, it will help us to relate the new information we learned with our old memories (2). Dr. Matthew Walker who is a sleep scientist states that sleep helps us to “cement new information into the architecture of the brain, so we will be less likely to forget it (3).” Statistics show that when we pull an all-nighter, our ability to recall information decreases by 40% (4). This is because sleep is crucial to maintain the hippocampus’ ability to convert short-term memories into long-term memories (4).
The hippocampus allows us to link memories that will help us recall information quicker (5). When we sleep, we undergo light sleep, rapid eye movement (REM) sleep, and deep sleep (5). During this time, our brain will replay events of the day to reinforce neural connections (6). Sleep can also help the brain remove unnecessary neural connections that will create a space for necessary information that we need to memorize (6). Slow wave sleep aid in declarative memory like factual memories (6). However, REM sleep helps with procedural memory like habits (6).
There are many strategies to ensure that we get quality sleep(7). It is essential to have a relaxing and restful sleep environment, so that we desire to sleep instead of scrolling on social media (7). In addition, it can be beneficial to set up a bedtime sleep schedule, so that we do not prioritize quality sleep over watching another episode of a tv show (7). Technologies may be a common distraction that causes us to sleep later (7). To avoid this, we can avoid electronic screens around an hour prior to bedtime, so we can establish a healthy sleep hygiene routine (7). To avoid waking up at night, it is recommended to sleep in a quiet, dark, and cool environment (7).
I plan on researching if comparing ourselves with others positively or negatively affect our productivity next. I always used comparison as a healthy motivation for studying. For example, I love studying in the library because it motivates me to study harder. However, I also know that people believe comparison should be avoided due to excessive stress. I want to research how to only get the positive benefits of comparing ourselves with high-achieving students. This question will help me to answer my topic question because I want to make sure that we can use comparison as a motivation to get better marks on exams.
Thank you,
Sarah Kim
[ALL RESSOURCES ARE PEER-REVIEWED]
1)Sleep’s Crucial Role in Preserving Memory. https://medicine.yale.edu/news-article/sleeps-crucial-role-in-preserving-memory/. Accessed 22 May 2025.
2)Marks, Hedy, and Liz Seegert. “Sleep Deprivation and Memory Loss.” WebMD, https://www.webmd.com/sleep-disorders/sleep-deprivation-effects-on-memory. Accessed 22 May 2025.
3)MD, Andrew E. Budson. “Want to Improve Your Memory? Get a Good Night’s Sleep!” Harvard Health, 2 Apr. 2021, https://www.health.harvard.edu/blog/want-to-improve-your-memory-get-a-good-nights-sleep-2021040222255.
4)Communication, Marketing and. Why At Least 7 Hours of Sleep Is Essential for Brain Health | Neurology Department | U of U School of Medicine. 26 June 2023, https://medicine.utah.edu/neurology/news/2023/06/why-at-least-seven-hours-of-sleep-is-essential.
5)Chen, Pinqiu, et al. “The Devastating Effects of Sleep Deprivation on Memory: Lessons from Rodent Models.” Clocks & Sleep, vol. 5, no. 2, May 2023, pp. 276–94. PubMed Central, https://doi.org/10.3390/clockssleep5020022.
6)“Sleep On It.” NIH News in Health, https://newsinhealth.nih.gov/2013/04/sleep-it. Accessed 22 May 2025.
7)“Can a Better Night’s Sleep Boost Your Memory? Here’s What Experts Say.” Verywell Mind, https://www.verywellmind.com/can-better-sleep-boost-memory-8668178. Accessed 22 May 2025.