Friday, June 9, 2017

The Effects of Sleep Deprivation in your Review Preparations

TOEFL is not just an international English proficiency assessment examination. Its results hold the key to your dreams of living, studying or working abroad. For this reason, it is highly recommended that you prepare for the evaluation months before your test date.

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Many test takers enroll in training facilities, such as TOEFL review centers in Manila, to improve their English skills according to the demands of the exam. Some even dedicate so much time to their practice efforts that they neglect to rest. While sleeping less can mean more time for your TOEFL review, depriving your body of its necessary charging time can negatively affect your test preparations.

To emphasize its dangers not just on your training efforts but to your health as well, here are the effects of sleep deprivation on your physical and mental well-being:

Mental Effects
•    Reduces memory retention – Sleep deprivation causes both physical and mental fatigue. Your awareness is impaired; thus, your mind will not be able to recall what is happening to you and around you substantially.

•    Diminishes cognitive functions – Mental exhaustion affects the speed and quality of your brain activity. It not only increases the time to synthesize information, but it also makes it difficult to process events and weigh decisions.  Moreover, exhaustion tends to lower your inhibitions. You are more likely to act or decide without thinking when you are drained.

•    Impairs motor coordination – The decline of your awareness and cognitive processes ultimately lowers your reaction time. Simple acts like thinking and reading will take more time and effort since your neurological functions are compromised. You can still react to the most basic stimulus-response situations like responding to the pain of touching the hot surface of a kettle. However, you will lack the presence of mind to prevent it from happening in the first place.
Physical Effects

•    Weakens the immune system – Engaging in activities that demand physical or mental strength exhaust your body. Neglecting sleep in favor of continuing other activities leaves you susceptible to various sicknesses. Common coughs and colds, which may be easily prevented with healthy sleep practices, are harder to fight off due to your low immune system.

•    Causes weight gain – People who do not get enough sleep often find themselves craving food more than usual. Simply put, if your body is unable to get the energy it needs from sleep, it will try to acquire it from another source.

•    Induces fatigue – In a nutshell, sleep rejuvenates the body. It refreshes the mind, repairs broken tissues, replaces dead cells and more. Deprive yourself of this essential restorative process and, in time, no amount of caffeine can save you from feeling lethargic and exhausted.  In most cases, chronic sleep deprivation can force your body to shut down for seconds at a time. This response is called microsleep, and it is one of the leading causes of car accidents worldwide.

•    Increases risk of developing serious diseases – Facing the day with inadequate sleep affect your physiological processes, which, in turn, can elevate the risk of developing life-threatening conditions like Type 2 diabetes, hypertension and heart diseases.
Given all these points, sleep deprivation is not the answer to maximizing your TOEFL review period. A few extra hours of English language training are certainly not worth its numerous mental and physical complications.  In fact, given that your memory retention and cognitive functions are compromised, it would do more harm than good. For instance, traveling to the training facility, such as TOEFL review centers in Manila, would be pointless if you cannot understand the discussions due to your reduced mental faculties. The health risks that arise from not getting enough sleep will also hinder your exam preparations.

All in all, while sleeping does take time, its restorative effects can contribute significantly to boosting your TOEFL preparation efforts. 

  • Waxman, Olivia. “Napping Around: Colleges Provide Campus Snooze Rooms.” Time. August 29, 2014. Accessed December 29, 2016.
  • Klein, Sarah. “8 Scary Side Effects Of Sleep Deprivation.” The Huffington Post. March 6, 2013. Accessed December 29, 2016.
  • Piterangelo, Ann. “The Effects of Sleep Deprivation on the Body.” Healthline. August 19, 2014. Accessed December 29, 2016.
  • Chervin, Ronald & Hershner, Shelley. “Causes and consequences of sleepiness among college students.” National Center for Biotechnology Information. June 23, 2014. Accessed December 29, 2016.
  • Swalin, Rachel. “11 Signs You're Sleep Deprived.” Accessed December 29, 2016.,,20906153,00.html


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