Have you ever found yourself 25 minutes into lecture, with your eyelids steadily getting heavier and heavier? It’s warm, the class may not be interesting, and the teacher's voice sounds like the perfect background noise? Falling asleep in class can be very tempting, but probably isn't the best for your grade. Continue reading to find out how to avoid getting your Zs during lecture.
For many people in college or educational programs, this is all too familiar.
The struggle is real.
And with how busy schedules can be between assigned readings, papers to write, schedules to manage, extracurricular activities, etc. it is a lot to manage. So realistically, how is a student supposed to keep from getting a little tired and sleepy?
Combating daytime sleepiness in class begins by understanding how much sleep a normal individual requires. And how much sleep you need first depends on your age [National Sleep Foundation]:
Second, how much sleep you need depends on you, specifically based on:
For example, if you are 30 years old, you can count on needing at least 7 hours of sleep. But whereas your friend can function optimally on 7 hours of sleep, you may need 8.5 hours of sleep to feel your best.
In summary: you need at least a certain amount based on your age, and may need additional sleep depending on what makes you function the best.
A journal is an easy way to keep track of sleep. Write down what time you go to bed. Write down anything unique about your bedtime routine. For example, if you decided to drink a glass or two of wine that night, write it down in your journal. Then, in the morning, write down what time you woke up. Write down how you feel upon waking. Are you feeling energized? Tired? Like you got hit by a bread-truck? Write it down. Then, at the end of the week, look back at your journal and see if there are any patterns that show up.
Lifestyle is a key factor to consider when talking about sleep. Introducing stimulants like coffee or cigarettes, watching TV late into the night, etc. can really impact your quality and quantity of sleep. Any of the following lifestyle choices will hurt your chances at getting a full night’s rest:
Before bed tonight, take a look at your room. What emotions or perceptions do you get when you glance at your sleep environment? Is your room messy with clothes on the floor? How does it smell? Are there lights from the window? Just take a moment to observe your room, and if there are any aspects that don’t lend themselves to quality sleep, then take note and change them.
Okay, see your sitting in class and you are about to fall asleep. Here some tips for what to do to pick yourself up: