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.
알겠습니다. 그런데 잠은 얼마나 자나요? 실제로 필요? Prichard 박사는 하룻밤에 7~9시간을 말합니다. '일관성은 매우 중요하며 일관된 리듬을 유지하는 것입니다. 따라서 몸에 필요한 수면을 취하려면 잠자리에 들고 같은 시간에 일어나도록 노력하세요.'
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.
이 기사에 등장하는 전문가
록산 프리처드 , PhD는 세인트 토마스 대학의 신경과학과 심리학 교수입니다.
수업 시간에 깨어 있는 방법
1. 손 마사지
'저는 깨어있기 위해 엄지손가락과 집게손가락 사이를 마사지합니다. 반사요법사 한 분이 편두통을 없애는 좋은 방법이라고 말한 적이 있는데, 가끔 그런 일이 일어나기도 하고, 장시간의 수업이나 강의에도 잠을 못 이루는 데 도움이 된다고 하더군요.' — Kasha, Johns Hopkins University class of 2026
2. 본드터치 팔찌를 착용해보세요
'One unique way to stay awake during class is by wearing a 본드 터치 팔찌 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. 똑바로 앉아
'나는 똑바로 앉아 있기 때문에 구부정하게 누워 잠을 자는 것이 더 어렵습니다(또는 불가능합니다).' — Jocelyn, University of Michigan Medical School class of 2027
4. 물 마시기
'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. 성공을 위한 복장
'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. 낙서
'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. 찬물로 샤워하기
'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. 메모하기
'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. 에센셜 오일 실험
'최근에 에센셜 오일에 관심을 가지게 되었는데, 관자놀이와 코끝에 유칼립투스나 페퍼민트 오일을 살짝 바르면 잠이 오지 않고 활력이 더 좋아진다는 사실을 발견했습니다.' — Jen, University of Texas at Austin class of 2024
10. 생산성 유지
'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. 운동
'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
팁: 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. 커피 마시기
'나는 커피를 많이 마시고 긴 수업 시간 동안 복도를 걷기 위해 휴식을 취합니다.' — Caroline, Colgate University class of 2023
팁: 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. 껌을 씹으세요
'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
팁: 추가적인 충격을 찾고 있다면 계피검이나 와사비 완두콩과 같은 강렬한 맛이 감각을 자극하고 자극할 수 있다고 Prichard 박사는 말합니다.
14. 참여
'나는 질문을 하거나 프롬프트에 응답하거나 그룹 토론에 참여하는 등 가능한 한 많이 참여합니다. 이것은 제가 계속 몰입하고 일을 좀 더 흥미롭게 만드는 데 도움이 됩니다.' — Grace, DePaul University class of 2026
15. 마음챙김 연습
'나는 주의를 기울이지 않거나 잠들지 않는다는 것을 느낄 때마다 마음챙김을 실천하려고 노력합니다. 그럴 때는 화장실에 가서 얼굴에 물을 뿌리기도 하고, 스트레칭을 해서 관절이 부러지기도 해요.' — Everett, University of Florida class of 2023
Andi Breitowich는 시카고에 거주하는 프리랜서 작가이며 Emory University와 Northwestern University의 Medill School of Journalism을 졸업했습니다. 그녀의 작품은 PS, Women's Health, Cosmopolitan 등지에 게재되었습니다.
