***Please note that while some of these tips do have a research backing, this post is not grounded in research. These are personal tips from my own experience.
Students, if you think this only happens to you, you would be surprised. Yes, even your overly enthusiastic instructor can feel sleepy during lectures. I show videos from time-to-time during my lectures, and sometimes I have to pray not to fall asleep! It’s not that the videos are boring, it’s just human nature to feel sleepy at times during long lectures. Below are a few tips (some well-known and a few newbies) on how to fight the “Sandman” while you are in class.
1. Actually go to bed at night…you know, like people are supposed to!
I know, I know. You’ve gotta study, right?! If you don’t sleep at night, you will find yourself sleepy during the day. You can always refer back to my post about studying smarter if you feel like you need a refresher! Click here to see it! Wash and change your sheets (aaahhhh, feels good!,) make the room comfortable, take a hot shower, turn off the television, don’t use your cell phone before bed, etc. Getting restful sleep at night makes for a better morning.
2. Get moving!
Now, you don’t have to go join a gym or get a personal trainer to get more active and see a change in your sleep quality. Just getting more active and getting your blood circulating can cause a change. I notice a marked difference in my sleep quality when I’m up on my feet teaching all day, versus when I’m a couch potato binge watching OITNB on Netflix all day. After teaching, I fall asleep faster and stay asleep longer. Get those steps in people! Also, don’t stay in your seat during your breaks. Get up and move. Walk outside and get some fresh air. Take a trip to the bathroom. You are already in your seat long enough!
3. Restrict fluids and caffeine at bedtime.
Having to get up to pee in the middle of the night is not only annoying and sleep interrupting, it’s dangerous. If your pinky toe has ever met the edge of your bed rail, you will agree with me. Caffeine also has a diuretic effect. So, not only will you possibly be up later than you wanted, you will be needing to void at some point in the middle of the night. Now, it isn’t uncommon to have to void once during the night, but having to make multiple trips to the bathroom in the early morning hours can be a cause for concern. Try to limit your fluid intake (if you have no medical conditions that will contradict this,) at least 2-3 hours before bedtime. Also, attempt to void right before bed.
4. Never, and I repeat NEVER, get FULL at lunch. In fact, you shouldn’t even call it lunch!
Strive for satisfaction, not fullness. If you are full after lunch, your stomach and abdomen start pushing up on your diaphragm. When this happens, your breathing slows. When your breathing slows, you retain more carbon dioxide. When you retain a little more carbon dioxide, you begin to yawn. When you yawn….you know what’s next. Next thing you know you look like a bobble head doll. DON’T DO IT! It’s better if you “graze” throughout the day. Eat several small “meals” and lots of nutritious snacks. Eat more protein! Pair your carbs with protein so they don’t burn as fast. If you are allowed to snack during class time, do so! But make sure you are choosing nutritious snacks!
5. Don’t get in a pickle, EAT one!
Ok, there is some research out there about this one. So, I decided to put this one to the test myself. I went to the store and bought a jar of mini dill pickles. One day during a video lecture, I began to feel a little sleepy. I pulled out my mini pickle and munched away. Now, I wasn’t wide-eyed and bushy-tailed after eating it, but I did feel more alert. I think this may have something to do with multi-sensory stimulation. Most of the senses are heightened when you eat something dill, sour, or tart. Crunchiness probably adds to the stimulation. You have to be careful if you choose to experiment with this one, though. Some people have an aversion to pickles and we don’t want to be offensive to our neighbor. If someone offers you gum or a mint, TAKE IT!
If you have any tricks for staying awake during lecture, please share them here. You can always email me at ag@nursingforall.com
Here’s to not waking up in a pool of your own slobber,
A.G.
tyvm!
you’re welcome!