Sleep can appear while you study and harm your learning process. We leave you 7 tips that will help you avoid it.
Are you trying to avoid sleep while studying? Do you try to concentrate but feel tired? Sleeplessness at night, long working hours and complex or unattractive topics are usually the main triggers for this problem. Fortunately, there are some tips to overcome it.
Whether you need to prepare for a presentation or study for an exam, it is essential to be awake and aware of the information being reviewed. Otherwise, the memorization and learning process is difficult, which will lead to situations of trouble. To know more, keep reading.
Tips to avoid sleepiness while studying
Sometimes the feeling of sleepiness becomes an obstacle to study. Whether due to difficulties sleeping the night before, or because the subject of study is unattractive, this fatigue prevents the knowledge from being properly internalized.
However, perhaps putting the books aside and resting is the most effective option to deal with this. But if that’s not possible, there are some strategies that help you stay awake. Next, we detail them.
1. Take care of your sleep
The first piece of advice to avoid sleep while studying is obvious, but it is necessary to remember… take care of your hours of sleep! In addition to getting enough sleep at night in terms of quantity and quality, you can consider taking a nap.
In addition to keeping your moods stable, sleep is essential for maintaining attention, motivation, and memory. Hence, learning.
A study published in the journal Sleep points out that taking a 30-minute nap after studying improves the learning process and makes information retentioneven a week after reading it. Try to sleep, but after studying and only for half an hour.
2. Take care of your posture and move from time to time
If you are tired, you will most likely consider studying in bed. However, this is not recommended. When you lie down, the body interprets that it is going to rest and activates some functions regulated by the parasympathetic nervous system, such as digestion. Instead, if you sit upright, alertness is activated.
In fact, studies suggest that position is crucial in terms of performance and working memory. Even so, if you get tired of sitting all the time, then try studying standing up or taking a break to move around.
A study published in Frontiers in Public Health notes that 10 minutes of walking in the fresh air improves student performance. In particular, it was determined that this physical activity has a positive effect on working memory and on activities related to solving mathematical problems.
Get up from the chair and move around a bit; walk, jump or dance. In addition to driving away sleep, you will be stimulating your memory and other abilities.
3. Hydration and nutrition
A study indicates that, even at mild or moderate levels, dehydration can affect short-term memory, as well as concentration, mathematical ability, perception and alertness. Therefore, you must hydrate regularly.
It is also important to follow a healthy eating plan. Avoid consuming sweet snacks and junk food. The reason? Although you may feel a boost of energy at first, your blood sugar level can crash, leaving you feeling sluggish and sleepy.
In stead of, follow a diet that includes small but continuous portions, which contain a protein, a complex carbohydrate and a healthy fat. Some recommended foods are:
- Eggs.
- Turkey meat.
- Fish.
- Maricos.
- Lentils.
- Cereals.
- Nuts.
- Dairy.
4. Lighting and environment
To avoid sleep while studying you should pay attention to the lighting of the spaces. The body responds to environmental cues such as light and darkness.. Research indicates that exposure to light activates a protein in the body that promotes wakefulness, that is, alertness.
Although there are cases where sleep can win, even in a bright room, try to study in such an environment. Better if there is natural light and there is also an entry of fresh air.
The place of study is also decisive. The room is not recommended, as it is associated with sleep. But if there is no other option, try to have a desk to study sittingnot lying down.
You can also have the perfect excuse to go out to study; Locate a nearby library, park, or coffee shop. Remember that this place must be well lit.
5. Create study strategies
Creating study strategies energizes learning. Do not settle for reading as a traditional learning mechanism, try to use reference cards or make concept maps that help you divide the information and remember it easily. Other options are as follows:
- Read out loud.
- You draw on a board.
- Solve practical exercises.
Try to study together with your classmates. In addition to practicing what you have learned, you can offer and receive new perspectives and interpretations on the subject of study.
If you have doubts about something, the other person can get you out of doubt or error. The chances of sleep affecting the group are very low. On the contrary, it will keep the members wide awake.
6. Remember the goal
Never lose sight of your goal! Learn something new, pass an exam or achieve an important quota. Keeping your mind focused on what you want is one of the greatest motivators.
Follow these tips to avoid sleepiness while you study!
Following these strategies is very simple. It does not imply sacrifices and, on the contrary, they become reward mechanisms for learning. So implement one or more tips in your study routines —the ones you need— to prevent sleep from taking over you and keeping you from being the best.
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