Studies
Sleep Inertia and Performance Upon Awakening
Study: Sleep inertia: performance upon awakening
Authors: Tassi, P., & Muzet, A.
Published in: Sleep Medicine Reviews
Summary: This study explores the phenomenon of sleep inertia, a transitional state of lowered arousal occurring immediately after awakening from sleep, leading to temporary decrements in subsequent performance. It emphasizes that awakening from slow-wave sleep (SWS) produces more significant sleep inertia compared to other sleep stages.
Link: PubMed Abstract
Impact of Sleep Timing and Duration on Academic Performance
Study: Health-Related Variables and Academic Performance Among First-Year College Students: Implications for Sleep and Other Behaviors
Authors: Trockel, M. T., Barnes, M. D., & Egget, D. L.
Published in: Journal of American College Health
Summary: This research found that sleep habits, particularly wake-up times, accounted for a significant variance in grade point averages among first-year college students. Later wake-up times were associated with lower average grades, highlighting the importance of consistent sleep schedules.
Link: Taylor & Francis Online
Systematic Trends Across the Night in Human Sleep Cycles
Study: Systematic Trends Across the Night in Human Sleep Cycles
Authors: Feinberg, I., & Floyd, T. C.
Published in: Psychophysiology
Summary: This study examines the patterns in sleep cycle durations throughout the night, noting that REM sleep periods tend to lengthen in successive cycles. It provides insights into the normative characteristics of sleep architecture.
Link: Wiley Online Library
Helpful Sleep Tips for a Better Night's Rest
Stick to a Schedule
Go to bed and wake up at the same time every day — even on weekends. Your body’s internal clock (circadian rhythm) works best with consistency.
Avoid Blue Light Before Bed
The light from phones, tablets, and TVs can block melatonin — the hormone that helps you fall asleep. Try dimming lights and unplugging at least 30 minutes before bed.
Limit Caffeine and Alcohol
Caffeine can linger in your system for up to 8 hours. And while alcohol may help you fall asleep faster, it disrupts REM sleep later in the night.
Create a Sleep-Friendly Space
Make your bedroom quiet, cool, and dark. Use blackout curtains, white noise, and comfortable bedding to support uninterrupted sleep.
Use Your Bed Only for Sleep
Train your brain to associate your bed with sleep — not work, emails, or scrolling through your feed.