A large number of subjects, a significant amount of special information, lack of sleep with a tight schedule of lectures and practical classes, forced part-time work are the reasons for fatigue and a decrease in the effectiveness of assimilation of any material. Let’s figure out how to focus when studying and tired and whether you should study if you feel fatigued.
Should you study when you are tired? You should not force yourself to study if you are tired and sleepy unless you have some important event the next day that you need to be prepared for. You should figure out why you are tired and change your schedule. Here are some tips on how to deal with fatigue and tiredness.
- Time management. The ability to properly allocate time resources, to prioritize tasks is a skill that is necessary both in the study, and in work, and in everyday life. After reading the relevant literature (for example, on vacation) or completing training in time management courses, you can learn not to waste time on various trifles.
- Distribution of labour. If you need to work out an impressive list of references, you can share responsibilities among the members of the study group, at the end of the work, copy the resulting notes and distribute them. This approach will provide time for rest and optimize the timing of large work.
- Methods of memory development. The use of emotional memory speeds up memorization, making lengthy cramming unnecessary. By finding aids for its development, attending training seminars, using diagrams and text plans, you can reduce the time for self-study to a minimum.
- Sleep. You need to sleep your temporary norm (on average, 7 hours), or at least 5 hours a day, “getting” the rest weekly, on weekends.
- Pauses. Breaks while preparing homework – gymnastics, walks, listening to calm music, drinking tea help to dose information.
- Movement. “Active” hobbies – sports, dancing, swimming give rest to the head, loading the muscular system.
- Entertainment. Emotional release is a necessary element of a good rest, like vivid impressions. In addition, attending cultural events promotes personal growth.
- Change of work and study mode. Not everyone has natural endurance, because daytime training, evening work, night self-training are the path to a breakdown. Perhaps the full-time department should be replaced by evening or part-time, find a part-time job on the Internet, sometimes it is even worth changing the university or speciality. Realistically assessing the opportunities, it is easier to come to success.
What to Do If Feeling Sleepy While Studying?
If you are feeling sleepy while studying, try doing the following:
- Daylight magic. Natural lighting is a great help for the body, which cannot wake up. Indeed, in daylight, melatonin, the hormone that induces sleep, ceases to be produced. Natural light wakes you up and improves your mood. So open the curtains, go out during the day from the office, from the house to the street – just walk in the daylight. If the sun is shining, catch every ray. In winter, we especially lack vitamin D, and only sunlight, in contact with our skin, can help its production.
- More water. When we do not have enough fluid, dehydration sets in, due to which we feel tired and exhausted. So if you fall asleep on the go, drink plenty of water. But not coffee and sugary soda, but simply drinking cool water.
- Proper food. Food can also lull us to sleep and wake us up. Don’t skip breakfast to wake up. And for lunch, do not eat fatty foods. Eat small and frequent meals, with protein-rich foods being the best option. But energy drinks and caffeine are best avoided, they not only will not help but can only harm, speeding up the work of a sleepy heart.
- Movement is life. If you sit in one position, you will want to sleep even more. Take a walk. Move it. If possible, do exercises, knead all parts of the body – twist your neck, do side bends, squats, straighten your shoulders. If there is nowhere to do exercises, go to fetch water or walk up the stairs to colleagues on other floors.
- Inhale-exhale. Belly breathing will help you wake up and cheer up. Inhale and exhale through your nose, “inflating” with air and then “deflating” your stomach. Gradually speed up inhalation and exhalation and abdominal movements.
- Music. Do not listen to calm relaxing music – you will completely fall asleep. You will be shaken by a rhythmic melody to which you want to dance, and your foot itself taps to the beat. Turn up the volume – Latin rhythms, pop music – what is usually played in discos and in fitness classes.
- Breaks. Find a reason to take a break every 30 minutes. Get out on the table, go to other offices (if you are in the office). Get up and stretch your legs and arms. This will help the blood circulation “not sleep”, the blood will run faster, and the body will become active.
- Fresh air. The sleepy brain needs oxygen to be active. If you can, take a walk or just open the window and breathe in deeply. If you fall asleep in the car, put on your hat and open the window for a while.
- Wash your face. Take a shower in the morning. If you can stand under contrast, you are a hero. If not, pour cold water over at least your feet and hands. Wow! And wake up immediately. During the day, you can simply wash your face several times with cold water – this will wake up and improve your complexion.
- Stirlitz’s dream. Sometimes you want to sleep so much that you can’t fight yourself. Well, don’t fight. Find an opportunity and close your eyes – at least for 10-15 minutes. A short break like this will give you a lot of energy!
Can your brain get tired from studying? Your brain cannot get tired from studying but it can get tired because of the lack of sleep. The composition of the blood flowing through the human brain is unchanged during prolonged mental work. However, exercise can tire the brain much more than a mental exercise. Studies in athletes have shown that athletes’ brains also show signs of exhaustion after intense exercise.
Foods That Keep You Awake for Studying
If you want to keep yourself awake for studying, try eating protein and fibre-rich vegetables, cereals, and walnuts or almonds that can help relieve daytime sleepiness. You also should eat:
Apples contain boron, iron, magnesium and vitamin C. They increase your activity and attention. Snacking on an apple throughout the day is the best option, as it will not only satisfy your hunger but also help you focus on getting the job done.
Citrus fruits should be a must! They are available throughout the year, so you can get vitamins, calcium, iron, potassium and many other useful substances not only in summer but also in winter.
Citrus fruits improve performance, especially for those who sit at the computer all day. The beneficial properties of fruits can be listed endlessly, but the main ones are, of course, stimulating the gastrointestinal tract, preventing vitamin deficiency, and accelerating fat burning. So these products will not only help you wake up but also become the perfect aid for weight loss.
Chocolate, but always bitter
Chocolate is rich in calcium, phosphorus and magnesium. However, remember that we are talking exclusively about dark chocolate, without the addition of nuts, raisins, and other fillings.
Phosphorus nourishes the brain, calcium provides bone strength, and magnesium regulates cellular metabolism. So as a dessert after the main meal, you can eat a small slice of chocolate, which will not only increase your performance but also improve your mood. And on grey working days it is so necessary!
Tea/coffee (no added milk or cream)
Green tea ideally tones and adds energy. The catechins it contains not only help lower cholesterol and blood sugar levels but also relieve fatigue and reduce the effects of stress.
Black tea is certainly not inferior in its beneficial properties to green tea. Thanks to the two substances contained in it, it not only promotes arousal but at the same time soothes. Tannin has the effect of inhibiting caffeine, which is why it remains in the body longer.
The coffee must be natural. The instant drink is not that healthy. Caffeine is present in natural, grain coffee, so it is ideal for people suffering from migraines, headaches, vasospasm.
Like an apple, spinach is rich in vitamin C, iron, potassium, and magnesium. It contains unique beneficial properties that have tonic effects on the body as a whole. Also, spinach has a calming effect on the nervous system and even helps fight seasonal depression.
The correct diet will not only take care of your figure but also help you feel more invigorated. Avoid fatty, sweet and starchy foods – especially for breakfast – these foods will set you up for sleep.