Class Anxiety: Sleepless Nights Before Big School Days

Sleep is essential for students' physical and mental health, but many struggle with getting enough of it. This can lead to students falling asleep in class, which can negatively impact their academic performance and overall health. Early morning classes are associated with impaired sleep and academic performance, with students who attend these classes getting an hour less sleep on average.

There are several reasons why students might struggle to sleep the night before a class, including:

- Excitement or nervousness about the upcoming class

- Not preparing for bed early enough

- Caffeine or sugary food consumption

- Intense or stressful conversations before bedtime

- Use of electronic devices close to bedtime

To improve sleep before an early morning class, students can try:

- Getting their body ready by gradually adjusting their sleep schedule in the week leading up to the class

- Having a relaxing evening routine, such as taking a bath, meditating, or reading

- Avoiding caffeine and sugary foods

- Exercising during the day

- Drinking water and eating a healthy meal a few hours before bed

- Sitting at the front of the class to stay engaged and motivated

The impact of early classes on sleep and academic performance

Early morning classes have been associated with impaired sleep and academic performance in students. Research has shown that students frequently sleep past the start of morning classes, and this can result in a sleep debt and circadian misalignment. This misalignment between students' sleep schedules and early class times can cause negative outcomes such as impaired cognitive function and memory, decreased attention and focus, and increased irritability and mood swings.

Sleep and early classes

Early morning classes can disrupt students' sleep patterns, leading to shorter sleep duration and a greater advance in the midpoint of sleep, resulting in social jet lag. This misalignment between students' sleep schedules and early class times can cause daytime sleepiness and impaired cognitive performance. Students may be forced to choose between sleeping longer and missing class or waking up earlier to attend, which can impact their attendance rates and overall sleep behaviour.

Academic performance and early classes

The impact of early classes on academic performance is more nuanced. While some studies have found a negative correlation between the number of days per week with morning classes and grade point average, suggesting that early classes may have cumulative negative effects on academic achievement, other studies have found no significant association between sleep quality and academic performance.

Strategies to improve sleep and performance

To mitigate the negative impacts of early classes, students can implement strategies such as maintaining a consistent sleep and wake schedule, avoiding caffeine and sugary foods, and creating a calming bedtime routine. Universities can also play a role by adopting practices that improve students' attendance rates and sleep behaviour, such as delaying the start of morning classes or providing interventions to improve sleep hygiene and self-regulation skills.

While early morning classes can disrupt sleep patterns and impact academic performance, the relationship is complex and influenced by various factors. Further longitudinal studies are needed to fully understand the impact of early classes on students' sleep and academic achievement.

Strategies to stay awake in class

It is common for students to nod off in class, regardless of their age. Here are some strategies to help you stay awake:

• Get a good night's sleep: This is the most important strategy. Aim for 7-9 hours of sleep each night.
• Drink water: Staying hydrated is key. Dehydration can cause fatigue, so bring a water bottle to class and take sips throughout the lesson.
• Get some caffeine: Caffeine is a natural stimulant. Drinking coffee or tea can give you a simple energy boost, but be mindful of the amount and timing—cut off caffeine at least 8 hours before bed.
• Move your body: Get your blood pumping by walking around, jogging in place, or doing some jumping jacks. If you're in a long lecture, use breaks to get up and move, or ask to use the restroom and get some exercise on the way there and back.
• Breathe fresh air: Take a few deep breaths of fresh air to deliver more oxygen to your system and help you stay awake and attentive.
• Sit at the front: Sitting at the back of the class might make it easier to nod off. Sitting at the front can make it tougher to fall asleep.
• Chew gum: Chewing gum can help keep you awake, and studies suggest it may improve alertness.
• Eat a healthy breakfast: A nutritious breakfast gives your body the fuel it needs to prevent energy dips during morning classes.
• Pack a healthy snack: Prevent low blood sugar in the afternoon by eating a snack. High-protein foods and low-glycemic carbohydrates are good choices.
• Get sunlight: Sunlight keeps your body's circadian rhythms on track, helping you stay awake. Step outside during breaks or sit near a sunny window.
• Splash your face with cold water: Washing your face with cold water can help stimulate your skin and brain, keeping you awake.
• Try essential oils: Peppermint oil can open up your airways and facilitate a scented waking sensation. Rosemary and grapefruit essential oils can also stimulate the brain and keep you energised.
• Meditate: Using meditation and relaxation techniques can help cope with stress and anger, restoring your energy and giving you a happier outlook.
• Stay active: Staying active during the day can help improve your sleep at night.
• Stick to a sleep schedule: Following a set schedule of bedtime and wake-up time will help set your body's natural clock, so you're awake during the day and sleepy at night.

The benefits of sleep for students

Sleep is essential for students' physical and mental health. Here are some of the benefits of sleep for students:

Improved Learning and Memory

Sleep helps the brain process new information and consolidate memories, making it crucial for learning and academic success. Research shows that students who get adequate sleep perform better on memory and motor tasks than those who are sleep-deprived.

Better Mood and Behaviour

Lack of sleep can negatively affect students' mood and behaviour. Sleep deprivation can lead to irritability, mood swings, and increased risk of obesity, diabetes, and other chronic diseases.

Enhanced Academic Performance

Getting enough sleep can improve students' academic performance. Well-rested students experience less daytime sleepiness and fatigue, improved concentration, and enhanced productivity.

Reduced Stress

Sleep helps to lower stress levels and boost the immune system. This contributes to overall well-being and academic success.

Improved Physical Health

Sleep has several benefits for physical health, including lowering blood pressure and reducing the risk of obesity, diabetes, and other chronic diseases.

Students often struggle to get enough sleep due to busy schedules, social activities, and extracurricular commitments. However, prioritizing sleep and maintaining healthy sleep habits can have a significant impact on their overall health and academic performance.

Why students sleep in class

It is common for teachers to face the challenge of students sleeping in class. While this is often perceived as a lack of interest in the subject or teacher, there are several external factors that are usually overlooked.

Effects of Students Sleeping in Class

• Students tend to miss important lectures, rescheduled special lectures, and test or exam schedules.
• They are left isolated and are deprived of social activities after class.
• Instructors may feel their lectures are not being respected.
• Students slowly lose self-confidence and fall behind in class.

Reasons Why Students Sleep in Class

• Students may not be motivated towards a topic and therefore cannot establish a connection with it.
• Students may have been awake late into the night completing assignments and project work.
• Students may be spending a lot of time on electronic gadgets like smartphones and video games, and tend to stay awake to chat with friends.
• Students may be addicted to social media, leading to poor night's sleep and lots of sleep in class.
• Students may have medical conditions or be experiencing side effects of medication.

Strategies to Keep Students Awake in Class

• Make the class interactive by picking a random topic that may be off the current subject to make the class lively and keep students active and alert.
• Incorporate physical activity into the classroom.
• Seat the student at the front of the class or near the instructor's desk so they are less likely to nod off.
• Keep the student active by giving them activities to do during times of day when they are most prone to falling asleep.
• Call on the student unexpectedly so they sense that they may be asked a question at any time and work harder to stay awake.
• Allow the student to take a nap sometimes, especially if they are in kindergarten or first grade and still need a nap during the day.

Tips to avoid sleeping in class

It is normal to feel sleepy once in a while, but if you are constantly struggling to stay awake in class, there may be some underlying issues that need addressing. Here are some tips to help you stay alert and focused during class:

• Get Enough Sleep: This is the most important factor in staying awake during class. Ensure you are getting the recommended 7-9 hours of sleep for adults, 8-10 hours for teenagers, and 9-12 hours for children under 10.
• Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends. This reinforces your body's sleep-wake cycle and helps you feel more rested.
• Nap Smartly: If you need to nap during the day, keep them short (20-30 minutes) and earlier in the day, about 6-7 hours before your usual bedtime. Avoid napping after 3 pm, as this can disrupt your nighttime sleep.
• Exercise: Regular physical activity can boost your energy levels and improve your sleep quality. Try to get at least 15-30 minutes of exercise daily.
• Eat a Healthy Breakfast: Eating a nutritious breakfast improves your focus and gives you energy for the day. Include healthy foods like oatmeal, yogurt, eggs, fruits, nuts, or smoothies.
• Stay Hydrated: Drink plenty of water throughout the day, especially after exercising. Dehydration can make you feel more tired.
• Get Sunlight: Sunlight helps regulate your body's internal clock, so spend some time outdoors or sit by a sunny window. This will help keep you awake during the day and improve your sleep at night.
• Avoid Caffeine, Sugar, and Alcohol: While caffeine provides a quick energy boost, it can disrupt your nighttime sleep if consumed too late in the day. Sugar may give a temporary boost but is often followed by an energy crash. Alcohol can also disrupt your sleep, leaving you feeling more tired.
• Healthy Snacks: Opt for low-sugar, high-fiber snacks like yogurt with nuts and berries, peanut butter with veggies or whole wheat crackers, or carrots with low-fat cream cheese dip.
• Stay Away from Smoking: Nicotine can stimulate your body and interrupt your sleep.
• Reduce Screen Time: Staring at screens for long periods can strain your eyes and make you feel tired. Take breaks and look away from the screen or close your eyes for a moment to rest your eyes.
• Manage Stress: Stress can sap your energy, so incorporate relaxing activities into your day. Try working out, yoga, listening to music, spending time with loved ones, or reading.
• Deep Breathing: This raises blood oxygen levels, slows your heart rate, lowers blood pressure, and improves circulation, ultimately enhancing your mental performance and energy levels.
• Engage in Conversation: If you're feeling sleepy, strike up a conversation to get your mind moving again.
• Increase Lighting: Bright light can reduce sleepiness and increase alertness, so consider increasing the intensity of your light sources, especially in dimly lit environments.
• Switch Tasks: Monotonous work can be as detrimental to alertness as sleep loss. Try to reserve more stimulating tasks for when you feel sleepy, or switch to more engaging activities.
• In-Class Strategies: If you're in class and fighting sleep, try participating and asking questions, doodling on a piece of paper, fidgeting subtly, or sipping on cold water or a caffeinated drink.

Remember, if you constantly feel tired, it may be a sign of an underlying condition. Consult your doctor if you suspect this is the case.

Frequently asked questions