As the new year approaches, many individuals are contemplating ways to enhance their performance and well-being in 2026. A key factor in achieving optimal learning and memory retention is often overlooked: sleep. According to experts, sleep plays a crucial role in cognitive functions, including learning and memory consolidation.
Dr. Rebecca Robbins, a sleep scientist and expert for Oura Ring, emphasizes the significance of sleep, stating, “Sleep really is a magic elixir — if we’re not getting enough sleep, we’re not going to be at our best physically, emotionally, or mentally.” Her colleague, Sam Sadighi, a certified sleep practitioner at Easy Sleep Solutions, echoes this sentiment, highlighting that sleep is essential for effective learning.
Research indicates that both REM (rapid eye movement) and NREM (non-rapid eye movement) stages of sleep are vital for memory consolidation. Sadighi explains that during sleep, the brain undergoes a process akin to a “pressure wash,” which helps to clear away mental clutter. This cleansing process is essential for retaining information learned during the day.
The Connection Between Sleep and Learning
The impact of sleep on learning is profound. A systematic review published in 2024 identified sleep as a “fundamental factor for the consolidation, processing, and functioning of memory and learning.” Sadighi notes that the non-REM stages of sleep prepare the brain for new information while deep sleep enhances memory strength. REM sleep, characterized by heightened brain activity, aids in problem-solving.
Dr. Robbins underscores the importance of REM sleep in memory consolidation, stating, “One study found that participants who received intensive training in foreign languages demonstrated an increase in the following night’s REM sleep, with learning outcomes correlating to this increase.” She adds that performance testing after sleep significantly improves compared to tests conducted before sleep.
Can You Learn While You Sleep?
While sleep is crucial for memory retention, the idea of learning new information during sleep is a myth. Listening to educational materials while asleep will not yield effective results, as the brain cannot absorb new information in that state. However, research suggests that listening to familiar word pairings can reinforce existing knowledge and introduce new vocabulary. This phenomenon is linked to sleep spindles, a type of brain activity observed during NREM sleep, which enhances recall.
Sadighi advises that retention is often better for information learned close to bedtime. “We’re more likely to remember things if we have learned them close to bedtime,” she says. To optimize learning, napping can be beneficial. Short naps of 20 to 90 minutes can help commit information to memory and prepare the brain for further learning.
Improving Sleep for Better Learning Outcomes
To tap into the benefits of sleep for learning, prioritizing rest is essential. Dr. Robbins recommends that adults aim for 7 to 9 hours of sleep per night, while teenagers should target 8 to 10 hours. Gradually increasing sleep duration by 15 minutes each night can help reach these goals.
Establishing a consistent sleep schedule is equally important. Dr. Robbins suggests choosing a fixed wake-up time and minimizing variations in bedtime by no more than one hour. A calming bedtime routine, involving activities such as reading or relaxation exercises, can also enhance sleep quality.
The consequences of insufficient sleep extend beyond fatigue; they can severely impact learning. Dr. Leah Kaylor, a sleep expert and author of “If Sleep Were a Drug,” states, “When you don’t sleep enough, your ability to focus, absorb new material, and remember things later takes a hit. It’s like trying to study with a foggy brain — nothing really sticks.” Poor sleep can reduce learning capability by up to 40% and has been linked to lower academic performance, particularly among high school students.
In summary, as the new year approaches, individuals aiming for personal growth in 2026 should consider the critical role of sleep in their learning journeys. By prioritizing adequate rest, establishing consistent sleep habits, and integrating effective study techniques, anyone can unlock the potential of sleep as a powerful ally in achieving their educational goals.
