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.
Dobře, ale jak dlouho spíte vlastně potřeba? Sedm až devět hodin za noc, říká Dr. Prichard. Důslednost je velmi důležitá a jde o to mít konzistentní rytmus, takže se snažte chodit spát a vstávat ve stejnou dobu, abyste získali spánek, který vaše tělo potřebuje.
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.
Odborníci uvedení v tomto článku
Roxanne Prichardová , PhD, je profesorem neurověd a psychologie na University of St. Thomas.
Jak zůstat vzhůru ve třídě
1. Masírujte si ruce
„Masíruji oblast mezi palcem a ukazováčkem, abych zůstal vzhůru. Reflexolog mi jednou řekl, že je to dobrý způsob, jak se zbavit migrény, což se někdy stává, a také mi to pomáhá zůstat vzhůru při dlouhých hodinách nebo přednáškách.“ — Kasha, Johns Hopkins University class of 2026
2. Noste Bond Touch náramek
'One unique way to stay awake during class is by wearing a bond touch náramek 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. Posaďte se rovně
Sedím rovně, takže je těžší (nebo nemožné) se schovat ke spánku. — Jocelyn, University of Michigan Medical School class of 2027
4. Pijte vodu
'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. Šaty pro úspěch
'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. Doodle
'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. Dejte si studenou sprchu
'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. Dělejte si poznámky
'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. Experimentujte s esenciálními oleji
Nedávno jsem se dostal k esenciálním olejům a zjistil jsem, že když si na spánky a špičku nosu nanesu kapku eukalyptového nebo mátového oleje, udrží mě to vzhůru a více energie. — Jen, University of Texas at Austin class of 2024
10. Zůstaňte produktivní
'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. Cvičení
'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
Pro tip: 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. Pijte kávu
Piju hodně kávy a během delších hodin si dělám přestávky, abych přecházel chodbou. — Caroline, Colgate University class of 2023
Pro tip: 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. Žvýkačka
'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
Pro tip: Pokud hledáte další otřes, Dr. Prichard říká, že pikantní chutě jako skořicová žvýkačka nebo hrášek wasabi mohou upozornit a povzbudit vaše smysly.
14. Zúčastněte se
„Účastním se, jak jen mohu, ať už jde o kladení otázek, odpovídání na výzvy nebo zapojení do skupinové diskuse. To mi pomáhá zůstat v kontaktu a věci jsou o něco vzrušující.“ — Grace, DePaul University class of 2026
15. Cvičte všímavost
„Snažím se cvičit všímavost, kdykoli si všimnu, že nedávám pozor nebo usínám. V těch chvílích půjdu do koupelny a cákám si vodu na obličej, nebo se protáhnu a prasknu si klouby.“ — Everett, University of Florida class of 2023
Andi Breitowich je spisovatel na volné noze sídlící v Chicagu a absolvent Emory University a Northwestern University's Medill School of Journalism. Její práce se objevily v PS, Women's Health, Cosmopolitan a jinde.
