Picture this: you're sitting in a two-hour lecture, your eyes are heavy, your brain is foggy, and your mind is dozing off. You're struggling to stay awake in class, but of course you don't want to nod off and miss a section of the lecture — or worse, get caught by the professor. If this scene feels a little too real for you, then you know how hard it can be to stay awake in class. (After all, you have a full workload and social life.)
There are tons of helpful tips and tricks to stay awake in class, but TBH sleep is non-negotiable. 'Your brain runs on sleep, and you will have a big breakdown in mood and learning when you're not getting enough sleep,' says sleep expert Roxanne Prichard, PhD. In other words, consistent sleep is necessary for learning. 'We have a lot of data that shows if you sleep well, you're not going to be the one falling asleep in class,' she tells PS.
Labi, bet cik daudz tu guli patiesībā vajag? Septiņas līdz deviņas stundas naktī, saka Dr Pričards. Saskaņa ir ļoti svarīga, un tas ir saistīts ar konsekventu ritmu, tāpēc mēģiniet iet gulēt un mosties vienlaikus, lai iegūtu ķermenim nepieciešamo miegu.
But sometimes life happens, and your busy schedule gets in the way. If that's the case, there're a handful of simple ways to perk up during class to keep you engaged, alert, and actively learning. Read on for 15 tips from real, busy students on how to stay awake in class.
Šajā rakstā minētie eksperti
Roksana Pričāra , PhD, ir neiroloģijas un psiholoģijas profesors Sentmasas Universitātē.
Kā palikt nomodā klasē
1. Masējiet rokas
“Es masēju zonu starp īkšķi un rādītājpirkstu, lai paliktu nomodā. Refleksologs man teica, ka tas ir labs veids, kā atbrīvoties no migrēnas, kas dažreiz arī notiek, kā arī palīdz man palikt nomodā garās nodarbībās vai lekcijās. — Kasha, Johns Hopkins University class of 2026
2. Valkājiet Bond Touch rokassprādzi
'One unique way to stay awake during class is by wearing a bond touch rokassprādze with a fellow classmate. These bracelets are meant for couples in long distance relationships but can work great as a wakeup call. Bond touch bracelets vibrate at the touch of a button when one person wants to get the attention of the other. If you find yourself dozing off in class often, simply have an accountability partner wear one with you. They can zap their bracelet to send a vibration to your wrist and it will wake you up like a vibrating alarm clock.' — Alyce, Florida A&M University class of 2024
3. Sēdies taisni
Es sēžu taisni, tāpēc ir grūtāk (vai neiespējami) aizmigt. — Jocelyn, University of Michigan Medical School class of 2027
4. Dzert ūdeni
'I drink a lot of water during class because it seems like an activity. The cold water also keeps me alert, so I try to drink an entire Hydro Flask during each class.' – Jack, University of Southern California class of 2024
5. Ģērbies, lai gūtu panākumus
'I try to get dressed for class every day. It doesn't have to be fancy but if I'm wearing jeans or a casual dress, I feel more awake than if I'm wearing sweats or pajamas.' – Claire, University of Denver class of 2026
6. Dodle
'I stay awake by doodling in my notebooks during class. This helps keep me entertained and alert.' — Hannah, New York University class of 2024
7. Ejiet aukstā dušā
'If I'm incredibly tired before my evening class, I take a freezing shower and practice mindful breathing under the water. Cold showers wake the body up and refresh the mind, as shocking as they can be to the skin. Then grounding yourself through mindful breathing helps calm the nerves and puts you in a state of concentration and focus, which is why I do it. After my brief shower, I take a little bit of time to get ready, putting some pride in my appearance, and by the time I get to class, I am wide awake, feeling calm, cool, collected, and ready to learn.' — MaLynn, Metropolitan Community College Kansas City class of 2024
8. Veikt piezīmes
'I take notes in class, even on the stuff that doesn't matter, so I stay engaged with the lecture.' — Daniel, Emory University class of 2026
9. Eksperimentējiet ar ēteriskajām eļļām
Nesen esmu iepazinies ar ēteriskajām eļļām, un es atklāju, ka, ja uz deniņiem un deguna galam uzsmērēju eikalipta vai piparmētru eļļas, es palieku nomodā un enerģiskāku. — Jen, University of Texas at Austin class of 2024
10. Esiet produktīvs
'I often try to find something else productive I can do if I'm getting drowsy. Whether it's a to-do list or some work for another class, I find I can wake myself up by working on something I want to get done. After that it's easier to return my focus to the class and I'll feel more awake.' — Joe, Colgate University class of 2024
11. Vingrošana
'If I feel myself falling asleep in class, I get up and go to the bathroom to wake my brain up — move around a little.' — Celia, Colgate University, class of 2023
Padomam: A quick exercise break before or during class can boost your heart rate and up your cortisol levels to activate the body and prep the mind for learning, Dr. Prichard says. Her suggestion? Try five minutes of jumping jacks or running in place!
12. Dzert kafiju
Es dzeru daudz kafijas un veicu pārtraukumus, lai staigātu gaitenī garāko nodarbību laikā. — Caroline, Colgate University class of 2023
Padomam: Caffeinated drinks like coffee or tea can be helpful in waking you up before class, Dr. Prichard says. Just be mindful that caffeine takes 15 to 20 minutes to kick in , and you should cut off caffeine at least eight hours before bed, she adds.
13. Košļājamā gumija
'I chew a lot of gum during class. It's hard to fall asleep while literally chewing and the mint is refreshing.' — Emma, Northwestern University class of 2025
Padomam: Ja meklējat papildu satricinājumu, Dr. Pričards saka, ka garšas garšas, piemēram, kanēļa gumija vai vasabi zirņi, var brīdināt un stimulēt jūsu sajūtas.
14. Piedalīties
“Es piedalos, cik vien varu, neatkarīgi no tā, vai tas ir uzdodot jautājumus, atbildot uz uzvednēm vai iesaistoties grupas diskusijā. Tas palīdz man palikt iesaistītam un padara lietas nedaudz aizraujošākas. — Grace, DePaul University class of 2026
15. Praktizēt Mindfulness
Es cenšos praktizēt apzinātību ikreiz, kad pamanu sevi nepievērst uzmanību vai aizmigt. Tajos brīžos es iešu uz vannas istabu un apšļakstīšu seju ar ūdeni, vai arī izstaipīšu un saplēšu locītavas.' — Everett, University of Florida class of 2023
Andi Breitovičs ir Čikāgā dzīvojošs ārštata rakstnieks un absolvējis Emory universitāti un Ziemeļrietumu universitātes Medila žurnālistikas skolu. Viņas darbi ir parādījušies PS, Women's Health, Cosmopolitan un citur.
