How to Stop Falling Asleep in Class & Start Feeling Well-Rested

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Feel less sleepy at school with our expert focus & sleep advice
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Are you having trouble staying awake at school or during an online class? Whether you were up late with friends or cramming for a test, there are lots of easy ways to get more energy and focus throughout the school day. We asked tutors and sleep specialists how to get the best sleep and stay focused when you’re tired, so keep reading to learn more!

How do you not fall asleep in class?

  1. Participate and ask questions in class.
  2. Doodle on a scrap piece of paper.
  3. Fidget subtly or get up to move around if you’re able.
  4. Sip on cold water or a caffeinated drink.
  5. Eat an energizing snack, like nuts, fruit, or crackers.
  6. Maintain a consistent sleep schedule.
Section 1 of 4:

Best Ways to Not Fall Asleep in Class

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  1. Rather than thinking about how tired you’re feeling, try to actively be involved in the lesson . If you're confused about something, raise your hand and ask for clarification. If you have a comment to make, chat with the person next to you. It's tough to fall asleep in the middle of a conversation, so it's a great way to keep yourself awake. [1]
    • As the teacher speaks, take down notes and formulate questions about the material you're learning. If there's something you can't figure out, put up your hand and ask a question about it.
    • When the teacher poses questions to the class, don’t be afraid to put up your hand and provide an answer. Some teachers may put you on the spot if they notice that you aren’t paying attention or falling asleep.
    • If you’re feeling drowsy while reading a textbook, professional college prep tutor Jennifer Kaifesh suggests “stop[ping] after each paragraph and ask[ing] yourself to summarize it” so you retain the information better. [2]
  2. Practice deep breathing . Sit up straight and take a deep breath in through your nose, pushing your belly outward. Exhale through your mouth with your lips pursed, kind of like you’re whistling. Do this at least 10 times to raise oxygen levels in your blood and give you a quick burst of energy. [3]
    • If you’re having trouble taking a deep breath, put your hand on your stomach to feel it rise as you breathe in and out.
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  3. Tap your feet on the floor, pump your legs up and down, tap your fingers on the desk, twiddle your thumbs, or hold your pen in your fingers and twirl it around. Stay quiet with your movements so you don’t distract other students trying to pay attention. [4]
    • If fidgeting helps you focus, consider bringing a fidget toy to class with you if they’re allowed. This small toy can give you something to do with your hands while you focus on class.
  4. Even a little bit of movement can keep you awake during class. Shuffle your feet, stretch your arms, and move your hands around to keep yourself awake without being disruptive. If your teacher allows it, you could even stand up and walk around for a minute or two. [5]
    • If you feel you're nodding off, sit up straight and stretch. Move your head from side to side to make your neck limber, and gently twist at the waist to stretch your back.
    • Kick your legs in front of your desk and stretch them out, and push your arms out in front of you to stretch them as well. Roll your feet in circles or trace the alphabet with your toe.
    • Ask your teacher if you can use the bathroom so you can get up and stretch your legs for a couple of minutes.
  5. Drawing silly pictures and random notes can actually help you focus. As you sit and listen during class, grab your pen or pencil and let your hand draw whatever it wants. Even if you’re just making random scribbles on the page, it can help you remember details from the lesson more easily. [6]
    • If you aren’t sure what to doodle, start with abstract shapes. After that, your brain will probably take over so you can keep drawing without taking your focus away from a lecture or discussion.
  6. Studies show that chewing gum actually helps you focus on monotonous tasks. If you’re having trouble staying awake, pop a piece of mint gum in your mouth and let it refresh and energize you. If you aren’t allowed to chew gum in school, suck on a peppermint instead. [7]
    • Chewing gum can also help you study better. If you chew a piece of gum while studying and then chew a piece of the same flavor gum while taking the test, it can unlock your memories and help you remember the right answers.
    • Studies show that anything with a peppermint scent or flavor enhances your cognitive function and increases your alertness. [8]
  7. Refresh yourself with a blast of ice water if you feel sleepy. Either keep a water bottle on your desk or head to the drinking fountain during a break to wake yourself up. Plus, it will keep you hydrated! [9]
    • Try to drink a glass of water right away in the morning to rehydrate yourself after a long night’s sleep.
    • If you’re feeling super tired, head to the bathroom and splash your face with cold water.
  8. Keep a couple small snacks on hand so you can munch throughout the day when you’re feeling tired. Some good foods that will give you a burst of energy are nuts, plain crackers with cheese, apples, carrots, celery sticks, and peanut butter. [10]
    • Check with your teacher beforehand to make sure you’re allowed to eat in class. While you’re eating, do your best to be quiet so you don’t disrupt any other students.
    • Make sure to eat a balanced meal during your lunch so you continue to have energy throughout the afternoon.
    • Try to avoid sugary snacks or drinks. Even though a sugar rush gives a brief burst of energy, you may feel tired later in the day.
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Section 2 of 4:

How to Get Better Sleep to Feel More Awake

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  1. Take a walk or run around the neighborhood, or go get some exercise once class is over. Try to stay active for at least 15-30 minutes each day so you can burn off some of your energy and feel more relaxed when you go to sleep at night. [11]
    • If you can, try joining an after school sport or extracurricular that gets you outside for a little exercise.
  2. Having the same bedtime each night helps reinforce your routine and can help you get a better night’s rest. Even on the weekends, try to go to bed around the same time to keep your sleep schedule intact. Depending on the person, sometimes waking up early can help improve sleep. [12]
    • There’s no “perfect” bedtime, and when you go to sleep depends on what makes you feel the most awake and energized the next day. If you are going to bed at the same time every night but still wake feeling tired, try moving your bed time ahead by an hour and see how the extra hour of sleep affects you.
  3. Sleep medicine professional Alex Dimitriu, MD says to make your bedroom a cozy environment while you’re sleeping. He recommends setting the thermostat around 65 °F (18 °C) and using black out shades to make your room as dark as possible. [13]
    • Stay away from screens as much as possible a few hours before bedtime school because the blue light can mess with your sleep schedule and keep you awake longer.
    • Dimitriu also recommends using a weighted blanket to feel more snug and secure while you sleep. [14]
  4. If you’re an older child or teenager, aim for getting at least 8-10 hours of sleep every night. If you’re younger than 10 years old, then try to get at least 9-12 hours of sleep. [15]
    • Dimitriu suggests that you get out of bed if you aren’t able to fall asleep within 20 minutes of laying down. Do a relaxing activity like reading a book until you feel sleepy again. [16]
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Section 3 of 4:

Staying Awake after an All-Nighter

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  1. Eating a healthy breakfast has been proven to help improve your focus and give you energy to make it through your morning. Try having healthy foods like oatmeal, yogurt, eggs, fruit, nuts, or a smoothie right away so you don’t feel as exhausted heading to class. [17]
  2. Before you head to school, try to fit in a simple 5- or 15-minute workout to get your blood flowing and energy levels up. Do a few jumping jacks, take a quick walk, or even try a short stretching or yoga routine to feel more refreshed after a long night awake. [18]
    • If you have time later in the day, try to squeeze in a few exercises around lunchtime or mid-day to stay energized throughout the day.
  3. Pour yourself a cup of coffee or brew a caffeinated tea to drink in the morning. Your body absorbs caffeine quickly, and you’ll feel a burst of energy within the next 30 minutes. [19]
    • Caffeine can also increase your brain activity so it’s easier to focus during class.
    • Limit yourself to 400 mg of caffeine or less during the day to avoid side effects like jitters, headaches, and irritability.
  4. Whenever you have a chance to get some fresh air, head outdoors and sit in the sun for about 30 minutes. The bright light and warmth can help give you a small burst of energy, and help maintain your regular sleep cycle. [20]
  5. If you’re starting to feel drowsy during the day, wait for an off hour or a break between classes, find a quiet place where you can lie down and rest your eyes. Try to take a quick 10-15 nap to help re-energize your body. [21]
    • Avoid sleeping longer than 30 minutes or after 3 PM because it could throw off your sleep schedule and make you more tired.
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Section 4 of 4:

How to Stop Sleeping during Remote Classes

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  1. Set up an office chair with a firm back in front of a desk or a distraction-free workspace. If you don’t have a personal desk or office, ask your parents if there’s a place in your home where you can have a dedicated work space, like at the kitchen table or in a spare room. Having one area specifically set aside for school will help keep you productive and alert. [22]
    • Try to avoid sitting in bed with your laptop while you’re in class because you may start feeling more sleepy.
  2. Keeping your webcam on will let your teacher see your face so you can’t hide when you’re sleeping. Knowing that your teacher and other students could be watching you, you’re more likely to stay awake and engaged with your classwork. [23]
    • If your teacher specifically requests that your class turns their camera off during breaks or independent work, follow their directions. These breaks are a good opportunity to get up and stretch or get a glass of ice water, which will also help to keep you up.
  3. Have someone at home check in on you during online class to keep you awake. If they see you starting to doze off, ask them to wake you up. If your parents have to leave for work, ask them to wake you up before they leave.
    • You could also ask a friend who’s in the same class to call you once class starts. Then, you can check in with each other periodically to make sure you’re both awake and paying attention.
  4. Protect your sleep cycle with blue light glasses . Staring at a computer all day can affect your sleep cycle and keep you awake later than you intend to. If you’re taking online classes, consider getting blue light glasses to protect your sleep cycle. Computer screens and phones emit blue light, which your brain interprets as a message to stay awake. Blue light glasses block this light, which should make it much easier to fall asleep at night after a long day of digital learning. [24]
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Expert Q&A

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  • Question
    What are some things I can do to keep from falling asleep in class?
    Alex Dimitriu, MD
    Sleep Specialist
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Sleep Specialist
    Expert Answer
    Simple things like tapping your foot to a tune, squeezing a stress ball, or doodling can give your brain something to focus on and wake you back up. Just make sure whatever you do isn't distracting you from paying attention in class!
    Thanks! We're glad this was helpful.
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    Not Helpful 5 Helpful 27
  • Question
    Why do I feel sleepy even though I sleep for 7 hours per day?
    Hannah Madden
    Community Answer
    You might need more sleep. If you're a teenager, you should be getting around 10 hours of sleep per night. Young adults should aim for at least 8 to 9 hours of sleep per night. Everyone's different, so you can find the sleep schedule that works best for you.
    Thanks! We're glad this was helpful.
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  • Question
    How do you stop feeling sleepy while studying?
    Hannah Madden
    Community Answer
    Try to study early in the day so you aren't forcing yourself to stay awake and study. Set up a dedicated study space (like a desk) so you don't have to sit in your bed. Take breaks when you need to and try drinking water to wake yourself up.
    Thanks! We're glad this was helpful.
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      • Feeling tired throughout the day can be caused by some health conditions, like narcolepsy or sleep apnea. If nothing works to keep you awake during the day, make an appointment with a doctor to see if there’s an underlying cause. [25]
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      • Try to avoid alcohol, smoking, and vaping because they can all make you feel more drowsy during the day.
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      References

      1. ↑ https://eliteprep.com/blog/2017/5/12/6-ways-to-stay-engaged-in-class
      2. ↑ Jennifer Kaifesh. Academic Tutor. Expert Interview. 8 November 2019.
      3. ↑ https://www.salemhealth.org/services/sleep/good-sleep-habits/how-to-stay-awake-naturally
      4. ↑ https://www.trojans360.com/trojans360posts/how-to-stay-awake-in-class-without-coffee
      5. ↑ https://www.salemhealth.org/services/sleep/how-to-stay-awake-naturally
      6. ↑ https://www.health.harvard.edu/blog/the-thinking-benefits-of-doodling-2016121510844
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4449949/
      8. ↑ https://www.canr.msu.edu/news/stressed_peppermint_can_help
      9. ↑ https://health.clevelandclinic.org/how-to-stay-awake-without-caffeine
      1. ↑ https://www.eatfirst.com.au/en-au/c/blog/healthy-ways-to-stay-awake-at-work
      2. ↑ https://www.cdc.gov/healthyschools/physicalactivity/pa-before-after.htm
      3. ↑ https://health.clevelandclinic.org/what-time-should-i-go-to-bed
      4. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
      5. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
      6. ↑ https://www.nhlbi.nih.gov/health/sleep/how-much-sleep
      7. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
      8. ↑ https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-wake-up-to-breakfast.pdf
      9. ↑ https://health.clevelandclinic.org/how-to-stay-awake-without-caffeine
      10. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine
      11. ↑ https://rightasrain.uwmedicine.org/body/rest/staying-awake-after-poor-sleep
      12. ↑ https://health.clevelandclinic.org/how-to-stay-awake-without-caffeine
      13. ↑ https://www.khanacademy.org/khan-for-educators/resources/parents-mentors-1/khan-academy-accounts/a/seven-tips-for-setting-up-a-productive-learning-space-at-home
      14. ↑ https://harvard.service-now.com/ithelp?id=kb_article&sys_id=4c3290f6db5b845430ed1dca4896197f
      15. ↑ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
      16. ↑ https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders

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