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.
D'acord, però quant dorms en realitat necessitat? De set a nou hores per nit, diu el doctor Prichard. La coherència és molt important i es tracta de tenir un ritme constant, així que intenta anar al llit i despertar-te alhora per dormir el teu cos necessita.
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.
Experts destacats en aquest article
Roxanne Prichard , PhD, és professor de neurociència i psicologia a la Universitat de St. Thomas.
Com mantenir-se despert a classe
1. Feu massatges a les mans
Em fa massatges a la zona entre el polze i el dit índex per mantenir-me despert. Una vegada un reflexòleg em va dir que era una bona manera de desfer-se de les migranyes, cosa que de vegades fa, i també m'ajuda a mantenir-me despert a les classes llargues o a les conferències”. — Kasha, Johns Hopkins University class of 2026
2. Porteu una polsera Bond Touch
'One unique way to stay awake during class is by wearing a polsera de toc bond 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. Seieu dret
M'assec dret, de manera que és més difícil (o impossible) enfonsar-me a dormir. — Jocelyn, University of Michigan Medical School class of 2027
4. Beure aigua
'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. Vesteix per a l'èxit
'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. Gargoteig
'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. Preneu-vos una dutxa freda
'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. Pren notes
'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. Experimenta amb olis essencials
Recentment m'he endinsat en olis essencials i he descobert que si em poso una mica d'oli d'eucaliptus o de menta a les tempes i la punta del nas em manté despert i amb més energia. — Jen, University of Texas at Austin class of 2024
10. Mantenir-se productiu
'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. Exercici
'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
Per un consell: 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. Beure cafè
Bec molt cafè i faig pauses per passejar pel passadís durant les meves classes més llargues. — Caroline, Colgate University class of 2023
Per un consell: 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. Xiclet
'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
Per un consell: Si busqueu una sacsejada addicional, el Dr. Prichard diu que els gustos saborosos com la goma de canyella o els pèsols de wasabi poden alertar i estimular els vostres sentits.
14. Participa
Participo tant com puc, ja sigui fent preguntes, responent a suggeriments o participant en una discussió en grup. Això m'ajuda a mantenir-me compromès i fa que les coses siguin una mica més emocionants. — Grace, DePaul University class of 2026
15. Practica Mindfulness
Intento practicar la consciència cada vegada que noto que no faig atenció o m'adormo. En aquests moments, aniré al bany i m'esquitxaré aigua a la cara, o estiraré i trencaré les articulacions». — Everett, University of Florida class of 2023
Andi Breitowich és un escriptor independent amb seu a Chicago i llicenciat per la Universitat Emory i la Medill School of Journalism de la Northwestern University. El seu treball ha aparegut a PS, Women's Health, Cosmopolitan i en altres llocs.
