The most obvious solution is to get enough sleep. The Centers for Disease Control (CDC) recommend eight-and-a-half to nine-and-a-half hours for adolescents age 10 to 17, and seven to nine hours for adults. Teens and college students face a lot of barriers to getting that full amount. Stress, distractions, irregular schedules and caffeine intake can all lead to sleep problems. Limiting caffeine intake during the afternoon and evening hours, going to bed at a consistent time each night and not using electronic devices at bedtime can all help improve your sleep.
Supplement your sleep regimen with power naps. An effective power nap should be no more than 20 minutes long. Power naps of this length have been shown to improve alertness, performance, mood and confidence in carrying out tasks.
Caffeine is a stimulant most often consumed via coffee, tea, soda pop and energy drinks. Caffeine does not substitute for sleep but it can temporarily heighten alertness and increase performance. The effects begin to take hold within an hour and decline over the next three to four hours. Drinking caffeine before and during class will help you stay awake, but you should stop caffeine ingestion in the early afternoon to avoid interference with your nighttime sleep.
Exercise increases mental alertness. Regular exercise has been show to have a benefit in cognitive functioning over the long term. In addition, movement provides the immediate benefits of mental clarity and alertness. Try weaving regular exercise into your routine immediately before class. For a quick boost of energy, run up and down a flight of stairs or run in place.
Proper hydration and nutrition both work to help keep energy levels up. Keep hydrated throughout the day and eat regular healthy meals. For an immediate boost during class, sip water and take small bites of a snack.
Taking notes and raising your hand and participating in class not only help you learn and improve your grades, they also keep you alert and awake. If you’re engaged, you're less likely to lose focus and get sleepy.
When all else fails, keep yourself distracted. Chew gum, suck on hard candy, doodle, write out grocery or to-do lists, tap your feet (quietly, so you don't disturb others), move in your chair or twiddle your thumbs.