Recently in Assembly, I spoke to the girls about the role that sleep plays in the learning process, which can sometimes be underestimated. Drawing on the work of neuroscience researcher and educator Dr Tracey Tokuhama-Espinosa from the Harvard University Extension School, we explored how sleep supports cognition, memory, and overall academic performance.

Dr Tokuhama-Espinosa has written extensively about “neuromyths”, popular misconceptions about the brain and learning. The connection between sleep and learning is not a neuromyth, as it is a well-established finding in cognitive neuroscience.

Adequate sleep supports sustained attention, which is a prerequisite for information to enter working memory. Without adequate sleep, the brain may struggle to focus, reducing the ability to engage with new material. Dr Tokuhama-Espinosa writes that our brains process, consolidate and store information while we are sleeping. Dreaming plays a role in this consolidation process, even if dreams are not remembered.

Individual sleep needs vary due to genetic, cultural, and environmental factors. Interestingly, Dr Tokuhama-Espinosa believes that although our brains are fairly good at squeezing out some extra efficiency if we have the occasional late night or sleep disruption, they will work most efficiently when there is a good sleep hygiene routine.

Some strategies the girls may like to try to optimise sleep hygiene include:

• trying to go to bed at a similar time each night,
• avoiding screen exposure an hour before bed as blue light disrupts melatonin production,
• minimising device use in the bedroom to reduce cognitive stimulation,
• seeking morning light to stimulate the body to wake up, and
• asking for help if worrying about something is keeping them awake.

While it could be easy to assume that late night study and constant productivity enhance learning, it is important to remember that sleep provides a healthy foundation for academic growth.