Paying attention in the classroom is important for getting good grades and coping with homework and questions. To do this, however, you need to stay awake and be involved in the lesson. Whether you go to elementary school, middle school, high school or college, sleeping in class is not polite towards your teacher and does not allow you to learn what you are taught. However, everyone can fall asleep in class, especially if you didn't sleep well the previous night. There are many things you can do to stay awake during class time, such as keeping your energy levels high during the day and participating in class.
Steps
Part 1 of 3: Staying Awake in the Classroom
Step 1. Ask questions and answer those of the teacher
When you are sitting in the classroom, it is easy to get drowsy when your teacher is speaking at the desk and you do nothing to get involved. Just like you wouldn't fall asleep in the middle of a conversation with friends, actively participating in the class allows you to stay awake.
- When the teacher speaks, take notes and think about questions about the topics to be learned. If you can't understand something, raise your hand and ask.
- When the teacher asks the class questions, don't be afraid to raise your hand and answer. Some professors may target you if they notice that you are not following the lesson carefully.
Step 2. Get up and walk
Your teacher may not allow pupils to move, but if you can, get up and go to the back of the room, or go get a glass of water if you feel like you are falling asleep. Physical activity is very important for staying awake in class because it allows you to stay alert and focused.
If your teacher has never specifically forbidden pupils from getting up, ask if you can walk silently around the classroom during class. Many professors prefer you to take a walk rather than see yourself asleep
Step 3. Stretch and move in the chair
If the teacher does not allow you to get up during the lesson, you can still continue exercising while sitting. Move around in the chair, stretch and exercise your limbs without standing up.
- If you feel like you are falling asleep, straighten your back and stretch. Move your head from side to side to loosen your neck, then gently twist your torso at waist level to stretch your back.
- Raise your legs under the desk and stretch them out, pushing with your arms in front of you.
Step 4. Keep moving while you listen
As well as stretching and moving around in the chair, many other small movements can help you keep your body active and not give in to sleep. Remember not to make noise or you may be distracting other students.
- Lightly tap your foot on the ground and your toes on the bench.
- Keep your feet planted on the ground, bend your knees, then push up and down with your legs as if you were walking.
- Hold the pen between your fingers and spin it, or imagine using it as a conductor's baton.
Step 5. Open the window
The heat and poor ventilation lead to sleep, so ask the teacher if you can open the window to let fresh air into the classroom.
- If possible, sit by the window so that you can open and close it as you please.
- If you can't open the window, bring a small fan to class and use it to blow the air on your face when you start to feel tired.
Step 6. Sprinkle cold water on your face
You can get up and go to the bathroom, or bring a bottle of water to class and use it to wake up. Just as the cold water you use to wash your face in the morning frees you from numbness, even a splash during the day will make you feel more lively.
If you decide to get your face wet in class, bring a small towel to dry with
Part 2 of 3: Maintain Good Energy Levels All Day
Step 1. Have a balanced breakfast
Avoid sugary cereals and snacks, which can cause you to suffer from a low sugar after a couple of hours and cause you to die of sleep in class. Instead, opt for a breakfast rich in protein, carbohydrates, and calcium. It is advisable to eat:
- Fruit and slices of toast with peanut butter
- Fruit and vegetable smoothies with cow, soy or almond milk
- Oat flakes with dried and dried fruit
- A homemade sandwich with beans, avocado and vegetables
- A healthy homemade muffin
Step 2. Start the day by playing sports
Exercise stimulates circulation, increases the flow of oxygen to cells, releases beneficial hormones and promotes sleep. Starting the day with a workout allows you to sleep better and gives you the energy you need to prepare for the commitments you face. Try doing these exercises for 40 minutes every morning:
- Race
- I swim
- Aerobics, such as jumping jacks, skip, or run on the spot.
- Cycling or stationary bike
Step 3. Avoid foods that contain sugar or caffeine
Both of these substances cause energy drops in the body and when this happens at school, the chances of falling asleep in class are higher. Sugary foods include candy, sodas, chocolate bars, and fruit juices.
- You can get caffeine by drinking black tea or coffee, in moderation, as part of a healthy diet, but make sure you don't concentrate your dose in a single time of day, so you don't suffer from dips in energy later.
- Avoid energy drinks; they contain high amounts of sugar and caffeine and, as a result, cause severe drops in energy.
Step 4. Eat well throughout the day
Always have healthy snacks on hand for times of hunger and have balanced meals for lunch and dinner. This gives you the fuel you need to stay awake in class. Be sure to include in your meals:
- Vitamins and minerals (fruit and vegetables)
- Calcium (leafy vegetables)
- Lean protein (legumes, nuts, or chicken)
- Healthy carbohydrates (wholemeal bread and pasta, potatoes)
- Healthy fats (seeds, avocados and nuts)
- The best snacks include crackers, alone or with cheese, vegetables and hummus, fresh fruit, yogurt and nuts, seeds and dried fruit.
Part 3 of 3: Get a good night's sleep
Step 1. Don't sacrifice sleep
Students always try to find the right balance between school, social life and in some cases work, often giving up hours of sleep. However, it is easier to fall asleep in class when you are tired and even if you were able to stay awake, you would have a hard time concentrating and remembering what you are told.
- If you don't have time to sleep because you work too hard, ask your boss if he can reduce your busy schedule. If you have too many homework, ask your teacher if he can give you more time to do them during class hours. If you spend too much time with friends, only meet them on the weekend.
- If you are over the age of 12, you probably need 7-10 hours of sleep a night to be able to reach your full potential. If you are under 12, you need to sleep around 11 hours a night.
- Drinking caffeine to catch up on a night's sleep can be dangerous. In fact, it can prevent you from sleeping well the following night, creating a vicious cycle that will tire you more and more.
Step 2. Go to bed and wake up at the same time every day
The idea of having a curfew may seem childish, but sticking to a routine will help you get a better night's rest. This is particularly important for people who have problems falling asleep, because getting the body used to going to bed at a certain time allows you to always follow the same rhythm, facilitating sleep.
- If you go to bed at the same time every night but always wake up tired, try sleeping an hour earlier and see if you feel more alert during the day.
- It's important to always stick to your schedule, even on weekends and holidays.
Step 3. Avoid exercising, avoid eating, and dim the lights before bed
There are many things that can prevent you from sleeping well; avoiding them makes it easier to fall asleep and sleep longer.
- Do not exercise in the three hours before going to bed, as the exercise causes the release of hormones and oxygen, which will make you more energetic.
- Avoid eating large meals an hour before bed, as feeling full and bloated will make you uncomfortable and have a harder time falling asleep.
- Dim the lights and avoid electronic screens for half an hour before bed; artificial lighting, in fact, is able to interfere with the natural circadian rhythm that governs the sleep and wake cycle.
Step 4. Resolve potential health problems affecting your sleep
Sleeping is extremely important for physical, mental and emotional health, but there are many conditions that can prevent you from falling asleep or staying asleep through the night. If you suspect that you have any of these diseases, consult your doctor as soon as possible. Some common sleep disorders include:
- Periodic limb movements and restless leg syndrome, causing sudden twitching of the legs and arms that can interrupt sleep.
- Sleep apnea causes you to wake up often because it causes you to stop breathing during the night.
- Insomnia, the inability to sleep, can be caused by many different factors, including stress and some medical conditions. For many people, the difficulty in falling asleep is limited to only certain periods of their life, but if the problem persists in your case, consult a doctor.
- Narcolepsy is a condition that causes sudden moments of sleep, for example in the classroom, on the bus, at a party or in the middle of a meal.
