Staying attentive in class is important for getting good grades and doing well in school, but to do this you need to stay awake and participate in class. No matter your grade level, falling asleep in class is disrespectful behavior towards the teacher. In addition, you miss a lot of useful information. If you don't sleep at night, you can very easily fall asleep during class. Fortunately, there are plenty of tips to avoid this, including staying in great shape throughout the day and attending classes.
Part 1 of 3: staying awake
Step 1. Answer or ask questions
It is very easy to get distracted and fall asleep in class, especially when the teacher is talking. Actively participating in the class can help keep you awake, because after all, the chances of falling asleep during a conversation with your friends are minimal.
- When the teacher speaks, take notes and ask questions related to the lesson. If you don't understand something, raise up your hand and ask a question.
- When your teacher asks questions, fear not! Just raise your hand and give your answer. Some teachers ask learners questions just to see if they are awake.
Step 2. Get up and walk a bit
With your teacher's permission, go outside to use the bathroom or the water fountain to fight the urge to sleep. Staying active is important for paying more attention in class, as it helps you stay focused and alert.
If your teacher won't let you out of the room, ask if you can walk silently through the ranks to stay awake. He's very likely to accept this request, rather than seeing you doze off in class
Step 3. Stretch while sitting on the chair
If your teacher won't let you out of the classroom, try to move around while sitting in your chair. Stretch your legs and arms while on the chair.
- When you doze off, sit up properly and stretch from head to toe. Gently rotate your head and hip to stretch the neck and back muscles.
- Stretch your legs and arms towards the front of the body. Hold this position for a few seconds.
Step 4. Move slowly while listening to the teacher
In addition to stretching movements, restlessness helps your body stay active, and it prevents you from sleeping. The important thing is to do it calmly so as not to distract the teacher or your classmates.
- Lightly tap the floor with your feet or lightly tap the table with your fingers.
- Keep your feet firmly on the ground and bend your knees. Try walking, raising and lowering your legs.
- Hold a pen in your hand and try to twist it between your fingers.
Step 5. Open a window
The heat and lack of ventilation can make you sleepy in class. So ask your teacher if you can open a window to let some fresh air into the classroom.
- If possible, sit by the window so you can open it when needed.
- If it is not possible to open the window, come with a small portable fan to blow air over your face when you are drowsy.
Step 6. Put some water on your face
Go to the bathroom or come to class with a bottle of water. Washing your face in the morning wakes you up, doesn't it? Likewise, splashing water on your face during the day will help keep you refreshed.
If you prefer to do it in class, take a small towel from your bag. Wet the towel and wipe your face with it
Part 2 of 3: Have enough energy during the day
Step 1. Eat a balanced breakfast
Avoid sugary snacks and cereals. In fact, you can have hypoglycemia when you consume them a few hours afterwards, which can make you want to sleep in the middle of it. Instead, opt for foods rich in protein, calcium and carbohydrates. You should eat:
- fruit and peanut butter toast;
- smoothies with soy or almond milk;
- oatmeal porridge with dried fruits;
- homemade sandwiches with beans, avocado and vegetables;
- good homemade muffins.
Step 2. Start the day with exercise
Sport stimulates blood circulation, increases the supply of oxygen to cells, triggers the production of endorphins and promotes sleep. Starting your morning with a workout allows you to rest better at night and gives you the energy you need to face the day ahead. Try these exercises for 30 minutes every morning:
- running and jogging;
- aerobic exercises (jumping rope, running in place);
- cycling or using a stationary bike.
Step 3. Avoid sugary foods and caffeine
Sugar and caffeine pump your energy and if you are in class you can easily fall asleep. Avoid having sweets, sodas, chocolate, and juices for breakfast.
- If you want, you can have coffee or black tea, but don't overdo it. Spread your consumption of these drinks throughout the day to avoid drastic drops in blood sugar levels.
- Avoid energy drinks because they contain high amounts of sugar and caffeine.
Step 4. Eat well throughout the day
Carry healthy snacks with you in case you get hungry, and try to eat balanced meals. This will give you all the energy you need to stay awake all day. Choose the following.
- Sources of vitamins and minerals (fruits and vegetables).
- Foods rich in calcium (green leafy vegetables).
- Lean sources of protein (legumes, nuts, beans or chicken).
- Good sources of carbohydrates (whole grain bread and pasta or potatoes).
- Sources of healthy fats (seeds, avocados and nuts).
- Healthy snacks like crackers, cheese biscuits, hummus with raw vegetables, fruit, yogurt, nuts, seeds and dried fruits.
Part 3 of 3: improve the quality of your sleep
Step 1. Don't sacrifice your sleep
Learners always try to find the right balance between study and social lives and in order to be able to deal with all of this they usually reduce their sleep times. Getting tired during the day increases your risk of falling asleep in class. And even if you struggle with drowsiness, you'll have a hard time concentrating and remembering information.
- If you have a job and notice that you are having trouble sleeping well because you are working too much, talk to your boss to reduce your working time. If you have too much homework, talk to your teacher to have more time for class work. If you spend a lot of time with friends, save your social commitments for the weekends.
- If you're over 12, you need seven to ten hours of sleep per night. If you are under 12, you will need about 11 hours of sleep per night.
- Consuming caffeine to compensate for lack of sleep can be dangerous. Caffeine impairs sleep, creating a cycle of fatigue.
Step 2. Sleep at the same time every day
The idea of having a bedtime may seem childish, but establishing an evening routine can help you sleep better at night. This is especially important for people who have trouble falling asleep, as getting your body used to going to bed at the same time every night allows you to have a schedule, which can help you sleep well..
- If you sleep at the same time every day but wake up tired, move your bedtime forward an hour to see if that corrects the situation.
- Try to stick to your schedule every day, even on holidays and weekends.
Step 3. Avoid certain things before bedtime
There are many factors that prevent you from falling asleep peacefully, including physical activity, digestion, and exposure to light. Avoid these factors and you can fall asleep faster and longer.
- Do not exercise 3 hours before bedtime, as this could lead to a surge in hormones and a massive supply of oxygen for a long time.
- Do not eat a large meal an hour before bedtime. Having a full, bloated stomach can bother you and prevent you from sleeping well.
- Turn off the lights and avoid looking at the screens of electronic devices half an hour before bedtime. In fact, lighting disrupts the circadian rhythm, which regulates our sleep and wake cycles.
Step 4. Treat any health problems that may affect your sleep
Sleep is very vital for your physical, mental and emotional health, but there are a number of conditions that can affect the quality of your sleep. If you think you have any of these conditions talk to a doctor. Here are some examples of pathologies that can disrupt your sleep.
- Periodic limb movements and restless legs syndrome are conditions characterized by involuntary movements of the arms and hands.
- Sleep apnea syndrome is characterized by a cessation of respiratory flow during sleep, which forces the patient to wake up.
- Insomnia, which is nothing but the inability to sleep, is caused by several factors, including stress and underlying medical conditions. It is true that many people suffer from transient insomnia, but if your problem persists, see a doctor.
- Narcolepsy or Gélineau's disease is a problem characterized by sudden, uncontrollable sleepiness, no matter where the person is or what they are doing.