How Does Sleep Impact Learning and Mental Health?

The importance of sleep

Sure, we all know sleep is essential. But many of us — especially in college — still don’t get the rest we need in order to operate at our best.

  • Staying up late every once in a while is not a huge problem.

  • But making a habit of it can mess with your overall health.

  • REM (rapid eye movement) sleep — the deepest stage of the sleep cycle — stimulates the brain regions used in learning. The more REM sleep you get, the more your brain is equipped to learn.

  • Studies show that REM sleep affects the learning of certain skills and has a notable impact on recall.

  • Lack of sleep also makes you feel lethargic, which impacts motivation, effort, and attention.

  • Essentially, when deep sleep is disrupted, it wreaks havoc on your brain and impairs your ability to think clearly and remember things.

Sleep and mental health

Not only is sleep important, but it is also linked with your mental health.

  • Once upon a time, sleep problems were thought of as symptoms of mental health conditions — but they may contribute to or even be a cause of them.

  • This also means that getting a healthy amount of sleep may help alleviate the symptoms associated with a mental health condition, and vice versa.

  • If you consistently feel drowsy during the day or doze off, then you may have severe sleep deprivation or even a sleep disorder.

  • Other signs of a sleep deficit include: habitually using caffeine to get through the day, not waking up refreshed, drowsiness while driving or during mundane activities like watching TV, memory problems, or difficulty falling or staying asleep.

Dos and don’ts

Getting the rest your body and brain needs isn’t complicated. Here are the ABCs of good sleep.

  • Do use your bed only for sleep — not for work or using electronics — so that your brain doesn’t associate your bed as a place of busy activity.

  • Do get 7-8 hours of sleep per night.

  • Do get a full night’s sleep before a big test.

  • Do keep to a consistent sleep schedule.

  • Don’t use substances, especially while working or studying.

  • Don’t party, play video games, or use substances the night before an exam.

  • Don’t wait and pull all-nighters for studying or papers.

  • Don’t skip classes to sleep in.

This article was last reviewed or updated on

This article was last updated on

September 19, 2025

.

David Friedlander, PsyD
David Friedlander, PsyD

David Friedlander, PsyD, is a psychologist in the Anxiety Disorders Center at the Child Mind Institute. He specializes in providing evidence-based treatments to children, adolescents, and young adults with anxiety disorders (eg., social anxiety and OCD) and co-occurring disorders such as mood disorders, ADHD, and learning disorders. Dr. Friedlander has received specialized training in cognitive behavioral therapy (CBT), motivational interviewing (MI), dialectical behavior therapy (DBT), supportive parenting for anxious childhood emotions (SPACE), and parent child interaction training for selective mutism (PCIT-SM).

Dr. Friedlander has extensive experience in community mental health outpatient and school settings. He has worked with parents, teachers and other community supports to design behavior plans for use in the home and at school. These evidence-based plans frequently emphasized skill development and involved cognitive, behavioral and mindfulness-based strategies. During quarantine, Dr. Friedlander led weekly online mindfulness meditation sessions for members of his community. He has recently developed an interest in, and presented on, the intersection of technology use (particularly gaming) and mental health. His previous research focused primarily on the mental health needs of ethnic minorities, and he co-authored a chapter in the American Psychiatric Association’s Black Mental Health.

Dr. Friedlander strives to help people experience greater mindfulness and self-compassion in their daily endeavors. He is dedicated to enhancing the lives of children and families by providing them with empathic, evidenced-based care in pursuit of their treatment goals.

Adam Zamora, PsyD

Adam Zamora, PsyD, is the Senior Director of the ADHD & Behavior Disorders Center, Director of the College Success Program, and a neuropsychologist in the Gund Learning and Diagnostic Center at the Child Mind Institute. He specializes in the evaluation and remediation of children, adolescents and young adults with a wide range of conditions that impact academic functioning, including ADHD, verbal and nonverbal learning difficulties, social and interpersonal weaknesses, and emotional disorders. Dr. Zamora utilizes diagnostic interviewing and comprehensive assessments to help provide families with a thorough understanding of their children, to identify assets and strengths, and to unravel the underlying reasons for challenges in their everyday lives. He also takes on an active, collaborative role with families, treatment providers and school personnel to tailor recommendations that help each child meet his or her potential.

In addition to completing his neuropsychological training in academic medical settings, Dr. Zamora has provided psychotherapeutic treatment for children and adolescents with anxiety, mood disorders, behavioral difficulties, trauma histories and complex medical issues in both inpatient and outpatient hospitals and clinics. In a school setting, he has experience with developing behavior plans, conducting social skills groups and helping to facilitate classroom interventions. Dr. Zamora enjoys providing psychoeducation to families and presenting about learning difficulties at local schools. He has also supervised psychology trainees in administration, case conceptualization and report-writing of neuropsychological evaluations.

Dr. Zamora grew up in New York City and has extensive educational consulting experience in the local private school world. Since 2005, he has provided academic consultation and remediation services for students struggling with motivation, study skills, academic performance, test preparation and the school application process. Additionally, as part of his clinical training, Dr. Zamora has conducted numerous school visits and classroom observations, consulted closely with teachers and learning specialists, and advocated for families at IEP meetings and impartial hearings. Dr. Zamora’s work as a clinical psychologist and educational consultant has given him a unique perspective on students and their individual needs, and has aided his ability to translate evaluation results into meaningful clinical summaries with practical, applicable recommendations for use at home and in school. He has a passion for understanding and tapping into individual strengths, and then utilizing those assets to support families and help children overcome areas of weakness.

Child Mind Institute Logo

You Are Okay is an initiative of the Child Mind Institute, an independent, national nonprofit dedicated to transforming the lives of children and families struggling with mental health and learning disorders.

childmind.org

© 2024 Child Mind Institute. All rights reserved.

Stay in Touch

Subscribe for email updates

Child Mind Institute Logo

You Are Okay is an initiative of the Child Mind Institute, an independent, national nonprofit dedicated to transforming the lives of children and families struggling with mental health and learning disorders.

childmind.org

© 2024 Child Mind Institute. All rights reserved.

Child Mind Institute Logo

You Are Okay is an initiative of the Child Mind Institute, an independent, national nonprofit dedicated to transforming the lives of children and families struggling with mental health and learning disorders. childmind.org

© 2024 Child Mind Institute. All rights reserved.