How To Stay Awake In Class

Ten Tips to Avoid Sleeping in Class

1. Bring a water bottle to class.
2. Sit at the front of the class.
3. Be active.
4. Take deep breaths.
5. Chew gum/bring a snack.
6. Go to bed early.
7. Get some exercise before class.
8. Keep a good posture.

More items

Why can’t I stay awake in class?

Nodding off in class is common for students of any age. Late nights studying, long hours on a job, sitting in a warm classroom after a big lunch, a long evening class, or simply finding the teacher or subject matter a trifle boring all can contribute to classroom sleepiness.

For tips on how to stay awake in class or in any setting that requires your attention, consider the following strategies. While this may not be easy or appropriate in the middle of a lecture, walking around, jogging in place, doing jumping jacks, or any activity that gets your blood pumping can juice up your energy and attention levels.

If you’re in a long lecture that has a break in the middle, use that time to get up from your seat and move your body. And if there’s no formal break, ask to use the restroom and get a little exercise on the way there and back. You can also try some chair stretches like shoulder rolls, seated twist, and others.

• If you’ve ever seen a new parent pushing a stroller on the sidewalk with an infant aboard, they may be doing more than simply getting out of the house for a few minutes.
• Being out in fresh air is invigorating.
• And if you’re stuck in a classroom or other indoor setting, taking a few deep breaths can help deliver a little more oxygen to your system.

That might be just what you need to stay awake and attentive. Downing a cup or two of coffee, tea, or other caffeinated beverage can be a simple but effective jolt to your senses. But how much caffeine do you need to be alert? Well, it varies from person to person, in part, based on your sensitivity to this precious ingredient.

Mayo Clinic reports that about 400 milligrams of caffeine per day — about what you’d find in four cups of coffee — is usually plenty to keep a person awake and attentive. Coffee can sometimes lead to higher spikes in energy and lower dips when the caffeine wears off, so caffeinated tea may have a somewhat milder, more consistent effect than coffee.

Coffee or teas without a lot of added sugar are also healthier choices than sweetened, high-caffeine energy drinks. A 16-ounce energy drink packs a lot of calories and more than twice as much caffeine as a standard cup of coffee. Staying hydrated is a key strategy employed by long-haul truckers and others who have to put in long hours at tedious jobs.

Fluids help keep your blood flowing, which means your brain is getting plenty of oxygen and nutrients to keep working sharply in and outside of class. Even becoming slightly dehydrated can cause fatigue, irritability, and other health problems. Having a water bottle with you in class — if it’s allowed — can make a big difference in keeping you hydrated and focused.

Being actively engaged, whether it’s taking notes or participating in a classroom discussion, can help keep you from snoozing during a lecture. You may just need to occupy your mind more during class, so take good notes. They can be questions or comments on the lecture if there aren’t facts to jot down.

If the class allows for questions and discussions, be the student who raises a hand and keeps the conversation going. One of the keys to getting a good night’s sleep, which in turn means less daytime sleepiness, is to follow a set schedule of bedtime and wake-up time. By going to sleep at approximately the same time every day and waking up at the same time, you’re setting your body’s natural clock to know when it’s time to sleep and when it’s time to be awake and learning.

Try to aim for 7 to 8 hours of sleep each night, though if you’re in your teens or 20s, you may need as many as 9 or 10 hours to become fully rested. Exposure to light, especially in the morning, is one of the simplest and cheapest ways to wake up your mind and body for the day ahead.

• Taking a brisk walk in the morning can energize you for hours.
• If that’s not possible, open up your blinds as soon as you wake up to let the morning sunlight into your home.
• Exposure to morning light helps you wake up faster, and perhaps more importantly, it sets your internal clock to be awake during the day and sleepy at night.

Sitting in the back of a large — or even a small — lecture class can put you one step closer to an unplanned nap. It’s a little tougher to fall asleep if you’re in the front row, just a few feet from the teacher. Mint has many health benefits, One of the most useful in class — apart from making your breath smell better — is how peppermint can help stimulate the hippocampus, which is a key part of the brain involved with alertness, memory, and other thinking skills.

If you’re upset about your grades, the news, or something that happened this morning, your brain expends a lot of energy. It’s going to wear you out and make your tired. If you’re experiencing emotional exhaustion, problems can range from daytime sleepiness to poor sleep at night, as well as irritability, poor concentration, headaches, increased pessimism, and much more.

Using meditation and relaxation techniques to help cope with stress and anger may help restore your energy and give you a happier outlook. Even just few days of mindfulness meditation training can help boost your attention and thinking skills. You may feel more like sitting up, paying attention, and working if you’re wearing business-like clothes as opposed to comfier outfits.

1. It may keep you focused on the work in front of you.
2. If you struggle to stay awake in class once in a while, just remind yourself to get enough sleep on “school nights” and try the strategies above.
3. But if you’re consistently sleepy in class or other times during the day, tell a doctor.
4. You may have a condition such as obstructive sleep apnea that’s keeping you from getting enough restorative sleep at night.

Otherwise, a warm cup of tea or coffee, or perhaps a little exercise or meditation may offer more benefits than just helping you keep up with your schoolwork.

What should I eat to stay awake in class?

Try bringing some of these fruits that are high in vitamin C to class on days you’re feeling sluggish: oranges, pineapples, strawberries, grapefruit, guava, kiwi, or many more that can be found here. Fruits that are high in potassium, like bananas, raisins, and pears have also been shown to boost alertness.

Why do I jump out of my sleep at school?

Why Do I Jump in My Sleep?

Have you ever bolted awake by an unnerving sensation of falling, just as you were drifting off into deep and peaceful sleep?Or woken up in a panic with your heart racing, sweating, and feeling like you’d just received an electric shock?Chances are you were experiencing a hypnic jerk – an involuntary contraction and relaxation of the muscles which causes jumping or twitching.

Hypnic jerks are known by many different names including sleep starts, night starts, hypnagogic jerks, and myoclonus jerks. They are also incredibly common – they are believed to affect over 70% of adults and children, and often go unnoticed as the jerks are not strong enough to break sleep.

However, for an unfortunate few, these jerks can ruin sleep for themselves and their partner. They occur during the transitional period between wakefulness and sleep, which is known as the hypnagogic state. This is the same stage of sleep where sleep paralysis takes place, which can result in bizarre or frightening hallucinations.

Here we look at the common causes of hypnic jerks and consider whether there is currently an effective hypnic jerk cure.

Is falling asleep in class ADHD?

College students with ADHD tend to fall asleep in class as well as pull all-nighters more frequently than others. Even though most people need 7-9 hours of sleep to function their best, sleep issues come with the territory of ADHD. As a result, staying awake in class can be a challenge. For example, do you struggle with any of the following?

Difficulty falling asleep at night Struggling to wake up in the morning Trouble remaining alert during the day Sleep-related disorders such as restless leg syndrome, sleep apnea, and narcolepsy

Is it disrespectful to fall asleep in class?

The fact is that napping in class is neither an intended insult to the teacher or an indicator of the level of interest a student has for a subject.

Does chewing gum keep you awake?

2. Chewing gum – If you’re looking for a healthier solution to office- or school-related tiredness, gum can provide you with what you’re looking for. Chewing a piece of gum has been proved to help people stay awake and attentive in situations of boredom.

Why do students fall asleep in class?

If you have a student who is nodding off frequently, do some digging to find out why. It may be that she is going to bed too late; is bored in school; has a medical problem, such as allergies, diabetes, or hypoglycemia; or is experiencing side effects of medication.

Why do I moan in my sleep?

If anyone sleeping near you has ever complained about groaning or moaning at night, you may have a rare sleep disorder called catathrenia. It makes you produce those sounds and hold your breath while you sleep. Sometimes referred to as “nocturnal groaning,” catathrenia presents itself as a long, monotone groan or moan made involuntarily while the person is asleep.

It may sound like a high-pitched squeak as well. Luckily, it’s pretty harmless but can still be quite startling (especially when you’re unaware someone is experiencing it). digitalskillet/Getty Images The International Classification of Sleep Disorders, Third Edition, classified catathrenia as a rare chronic respiratory disorder.

Still, experts disagreed on whether it should be classified as a parasomnia (a sleep disorder) or a respiratory issue, according to a 2015 review published in the journal Sleep Medicine, Catathrenia affects all demographics, according to a 2021 chapter in Reference Module in Neuroscience and Biobehavioral Psychology,

• It often develops during adolescence or early adulthood.
• It’s exceedingly rare and likely underreported because the sound is often misdiagnosed as snoring, sleep-talking, central sleep apnea, or another sleep-related breathing disorder,
• According to a 2017 review published in the Journal of Clinical Sleep Medicine, studies had shown that catathrenia presented in only 0.17% of patients in a sleep center in Japan over 10 years or in 0.4% of patients in another study in Norway over one year.

Groaning is the primary manifestation of catathrenia. People with catathrenia will usually take a deep breath in before making a long moaning or groaning sound when they breathe out.

Why does my 12 year old jump in his sleep?

It may seem as though infants have cornered the market on the move: A quick shudder, followed by complete stillness, that occurs while they’re sleeping. Some adults are known to joke that the child must be having a “baby dream.” It’s a happier thought than the fear it could be a seizure.

You may be able to relate to these “sleep starts.” Just as you’re drifting off to sleep, you suddenly jolt awake. There’s a name for this sudden movement. It’s called myoclonus, which the National Institutes of Health defines as a “brief, involuntary twitching or jerking of a muscle or group of muscles.” Hiccups are a form of myoclonus.

When it happens during sleep, it’s called sleep myoclonus. It’s more common in childhood but can linger through adulthood. Most of the time, sleep myoclonus is perfectly normal and is nothing to worry about. This article discusses the symptoms, causes, and types of myoclonus.

Can you be sleeping but feel awake?

What happens during sleep paralysis – During sleep paralysis you may feel:

awake but cannot move, speak or open your eyeslike someone is in your roomlike something is pushing you downfrightened

These feelings can last up to several minutes.

How many hours do ADHD people sleep?

“ADHD adults are chronically sleep-deprived,” Dr. Dodson says. “The typical person will be wide awake at 3 or 4 a.m. and have to get up at 7 to go to work.” Like everyone else, ADHD adults need seven or eight hours of sleep a night to promote health and prevent fatigue during the day, says psychiatrist Clete Kushida, M.D., Ph.D., medical director of the Stanford Sleep Medicine Center in Redwood City, Calif.

1. Studies have shown sleep deprivation can be as impairing as other adult symptoms of ADHD combined, Dr.
2. Dodson says.
3. And it can actually make other symptoms worse, adds Michael Coates, M.D., an adult ADHD expert and past chair of family medicine at Wake Forest Baptist Medical Center in Winston-Salem, N.C.

“Sleep is critical for adults with ADHD,” he says. So how do you get the sleep you need? The following 9 tips from top experts can help. Better sleep method #1: Find out why you aren’t sleeping. Before you start trying to solve your sleep problems, it’s important for you and your doctor to figure out exactly what’s causing them, says clinical psychologist Thomas Brown, Ph.D., associate director of the Yale Clinic for Attention and Related Disorders in New Haven, Conn.

What do ADHD people do to stay awake?

In addition to what we covered in the podcast, here are 8 Energy Boosters to keep in mind! –

Protect Your Sleep – Sleep is an essential piece to navigating your ADHD throughout the day. Pay attention to your evening and morning routines. Exercise – Increasing dopamine in your brain will help you feel more energized, focused and in a better mood. Watch What You Eat – Sugar is an energy zappers! Eat healthy snacks like almonds, fruits and vegetables. Drink water – Dehydration increases fatigue, let’s get hydrated and feel energized! Manage your expectations – Decrease the items on your daily to-do list. Set Boundaries – Pause, before saying yes to a new commitment. Take time to see how this fits with your current schedule, workload, etc. Prioritize Downtime – Let go of the guilt and set an example, it’s good to put yourself first and make self-care a priority, which includes just having fun and relaxing! Get centered – If you’ve had a stressful day, take some time to recenter yourself before transitioning into the next task. You can try meditating or even just taking a few deep breathes outside to gather your thoughts.

Please don’t try all of these ideas at once, that in itself can be overwhelming. Choose one or two and work them into your day. Thank you for your time and attention! -Nikki : 8 Energy Boosters For The ADHD Mind

What percent of kids fall asleep in class?

Among public K–12 schools in 2020-21, the average start time was 8:13 a.m., with elementary schools having a later average start time by a few minutes (8:16 a.m.) than middle (8:11 a.m.), combined/other (8:08 a.m.), and secondary/high (8:07 a.m.) schools. ( NCES 2020-21 )A higher percentage of public secondary/high schools (9 percent) had start times before 7:30 a.m. compared to middle (6 percent), combined/other (3 percent), and elementary (3 percent) schools. ( NCES 2020-21 )Private K–12 schools had an average start time of 8:12 a.m., and 1 percent of private schools reported start times before 7:30 a.m. ( NCES 2020-21 )Additionally, the schools’ official start times varied by the type of instruction schools reported they were offering as a result of COVID-19 at the time they completed the questionnaire. ( NCES 2020-21 )

Public schools offering only distance-learning instruction as a result of COVID-19 had a later average start time by a few minutes (8:21 a.m.) than schools offering a hybrid of in-person and distance-learning instruction (8:11 a.m.) or those schools with only in-person instruction or for which they reported COVID-19 had no effect on the instruction (8:09 a.m.).Among private schools, those offering only distance-learning instruction as a result of COVID-19 had a later average start time (8:24 a.m.) than did schools offering a hybrid of in-person and distance-learning instruction (8:11 a.m.) or those schools with only in-person instruction or for which they reported COVID-19 had no effect on the instruction (8:12 a.m.) (table A-5). The percentage of school districts starting high school at 8:30 a.m. or later rose 3% between 2016 and 2018, the last year that percentage was assessed. However, the percentage of high schools starting classes before 7:30 a.m. remained about the same.

The CDC’s Youth Risk Behavior Survey in 2019 showed that 77.0% of U.S. high school students get fewer than 8 hours of sleep on school nights. This is an increase from the 2017 findings, which showed that 75.4% of U.S. high school students get fewer than 8 hours of sleep on school nights, and 43% get 6 or fewer hours. It also reflects a growing downward trend from the 2011, 2013, and 2015 surveys.A large majority of American high school students did not meet the CDC’s recommendation for 9-10 hours of sleep per night according to a study of four nationally representative successive samples of American high school students from 2007-2013.A higher percentage of public high schools in cities (26 percent) reported a starting school time of 8:30 a.m. or later than schools in suburban, town, and rural communities (18 percent, 13 percent, and 11 percent, respectively). ( NCES 2017-18,)A higher percentage of charter schools (24 percent) reported a starting time of 8:30 a.m. or later, compared to traditional public schools (17 percent). ( NCES 2017-18,)High schools in four states (Connecticut, Louisiana, Massachusetts, and New Hampshire) reported their average starting time as being before 7:45 a.m. ( NCES 2017-18,)High schools in the four states of Alaska, Iowa, Minnesota, and South Carolina, and the District of Columbia reported their average starting time as being 8:16 a.m. or later. ( NCES 2017-18,)A National Sleep Foundation poll found 59 percent of 6th through 8th graders and 87 percent of U.S. high school students were getting less than recommended hours of sleep on school nights.Most middle and high school students need about 9 hours of sleep per night. Girls are less likely to report getting > 7 hours of sleep per night than boys, as are racial/ethnic minorities, urban students, and those of low socioeconomic status (SES). However, minority or low SES teens and families are also more likely to believe they are getting adequate sleep. ( Pediatrics, Feb.16, 2015 )Shifts in the sleep-wake cycle at puberty mean that most adolescents get their best sleep between 11 p.m. and 8 a.m.The American Academy of Pediatrics, Centers for Disease Control and Prevention, and American Medical Association all recommend that middle and high schools start class no earlier than 8:30 a.m. to allow students to get healthy sleepMore than 4 in 5 ( 82.3% ) of U.S. middle, high, and combined public schools require students to attend class at times earlier than recommended by the American Academy of Pediatrics, Centers for Disease Control and Prevention, and American Medical Association. ( Wheaton, CDC, August 7, 2015 )Over 10% of U.S. high schools start the school day before 7:30 a.m., 42.5% before 8 a.m., and only 14.4% at 8:30 a.m. or later. ( NCES, 2015-16 )The average public high school in the U.S. starts at 7:59 a.m, ( NCES, 2015-16 and NCES.2011-12 )Average high school start times in U.S. public schools got progressively earlier from 1986-2002, although not significantly so: 7:56 am in the 1986-1987 school year, 7:56 a.m. in 1991-1992, 7:55 a.m. in 1996-1997, and 7:54 a.m. in 2001-2002. ( Wolfson & Carskadon, 2005 )In the 1950 and 1960s, most In the 1950′s and 1960′s, most schools started between 8:30-9:00 ( National Center for Health Research )Among an estimated 39,700 U.S. public middle, high, and combined schools, the average start time is 8:03 a.m, (CDC Report 2015, based on 2011-12 data). Over 20% of U.S. middle schools start the school day at 7:45 a.m. or earlier. ( American Academy of Pediatrics ).20-30% of high school students and 6% of middle school students fall asleep in school each day. More than half of licensed teens (56%) admit to having driven when feeling too tired to drive their best, and nearly one in 10 teens report that they have completely fallen asleep at the wheel. ( SADD and Liberty Mutual Study, 2016) Insufficient sleep in teens is associated with obesity, migraines, and immune system disruption and with health risk behaviors including smoking, drinking, stimulant abuse, physical fighting, physical inactivity, depression, and suicidal tendenciesSleep-deprived teens participate in more violent and property crime than other teens.An estimated 27% of all drowsy-driving-related car crashes involve 16-19 year old drivers. ( AAA Foundation, 2018 ).When schools have delayed the start of the school day, communities have seen reduced tardiness, sleeping in class, and car crash rates, as well as improved attendance, graduation rates, and standardized test scoresA major, multi-state study conducted by researchers at the University of Minnesota and the U.S. Centers for Disease Control and Prevention linked later high school start times to significant decreases in teen substance abuse, depression, and consumption of caffeinated drinks.When Jackson Hole High School in Wyoming shifted its start time to 8:55 a.m., the number of car crashes involving teenage drivers dropped by 70%Switching middle school start times by 30 minutes or more to after 8 a.m. in Wake County, NC was associated with increased math and reading test scores, with disadvantaged students benefiting mostA study at the US Air Force Academy showed first-year students starting classes after 8 a.m. performed better not only in their first classes but throughout the dayA report published by The Brookings Institution associated a significant increase in test scores with later middle and high school start times, with benefits roughly twice as great in disadvantaged studentsThe Brookings report also estimated that later high school start times create a lifetime earnings gain of $17,500 per student with a school system cost of $0.00 to $1,950 per student, a benefit-to-cost ratio of 9:1 or better Bills to study, incentivize, or mandate healthy school start times have been introduced in at least 25 U.S. states and territories-and so far at least 10 of them have passed. RAND economists estimate that delaying U.S. middle and high school start times to 8:30 a.m. would contribute $8.6 billion dollars to the U.S. economy after just two years, $83 billion after a decade, and $140 billion after 15 years, with an average annual gain of $9.3, far outweighing any costs of change.

What is it called when you fall asleep in class?

Overview – Narcolepsy is a sleep disorder that makes people very drowsy during the day. People with narcolepsy find it hard to stay awake for long periods of time. They fall asleep suddenly. This can cause serious problems in their daily routine. Sometimes narcolepsy also causes a sudden loss of muscle tone, known as cataplexy (KAT-uh-plek-see).

1. This can be triggered by strong emotion, especially laughter.
2. Narcolepsy is divided into two types.
3. Most people with type 1 narcolepsy have cataplexy.
4. Most people who don’t have cataplexy have type 2 narcolepsy.
5. Narcolepsy is a life-long condition for which there’s no cure.
6. However, medicines and lifestyle changes can help manage the symptoms.

Support from others — family, friends, employers and teachers — can help people cope with the disorder.

Is sleeping in class common?

Many teachers face a common challenge—students sleeping in class. A lack of sleep is all too common among students, which can lead to falling asleep in school. What if instead of waking students up, teachers took a different approach and allowed students to sleep in class? It may sound counterintuitive, but research shows that allowing students to nap in class can positively impact their academic performance and overall health.

Can ADHD cause daytime sleepiness?

References – Kessler RC, Adler L, Barkley R, Biederman J, Conners CK, Demler O, et al. The prevalence and correlates of adult ADHD in the United States: results from the National Comorbidity Survey Replication, Am J Psychiatry,2006; 163 ( 4 ):716–723.

Doi: 10.1176/ajp.2006.163.4.716. Instanes JT, Klungsoyr K, Halmoy A, Fasmer OB, Haavik J. Adult ADHD and comorbid somatic disease: a systematic literature review, J Atten Disord,2018; 22 ( 3 ):203–228. doi: 10.1177/1087054716669589. Sobanski E. Psychiatric comorbidity in adults with attention-deficit/hyperactivity disorder (ADHD),

Eur Arch Psychiatry Clin Neurosci,2006; 256 ( Suppl 1 ):26–31. doi: 10.1007/s00406-006-1004-4. Yoon SY, Jain U, Shapiro C. Sleep in attention-deficit/hyperactivity disorder in children and adults: past, present, and future, Sleep Med Rev,2012; 16 ( 4 ):371–388.

Doi: 10.1016/j.smrv.2011.07.001. Bjorvatn B, Brevik EJ, Lundervold AJ, Halmoy A, Posserud MB, Instanes JT, et al. Adults with attention deficit hyperactivity disorder report high symptom levels of troubled sleep, restless legs, and cataplexy, Front Psychol,2017; 8 :1621. doi: 10.3389/fpsyg.2017.01621.

Boonstra AM, Kooij JJ, Oosterlaan J, Sergeant JA, Buitelaar JK, Van Someren EJ. Hyperactive night and day? Actigraphy studies in adult ADHD: a baseline comparison and the effect of methylphenidate, Sleep,2007; 30 ( 4 ):433–442. Schredl M, Alm B, Sobanski E.

• Sleep quality in adult patients with attention deficit hyperactivity disorder (ADHD),
• Eur Arch Psychiatry Clin Neurosci,2007; 257 ( 3 ):164–168.
• Doi: 10.1007/s00406-006-0703-1.
• Sobanski E, Schredl M, Kettler N, Alm B.
• Sleep in adults with attention deficit hyperactivity disorder (ADHD) before and during treatment with methylphenidate: a controlled polysomnographic study,

Sleep,2008; 31 ( 3 ):375–381. Surman CB, Adamson JJ, Petty C, Biederman J, Kenealy DC, Levine M, et al. Association between attention-deficit/hyperactivity disorder and sleep impairment in adulthood: evidence from a large controlled study, J Clin Psychiatry,2009; 70 ( 11 ):1523–1529.

• Doi: 10.4088/JCP.08m04514.
• Um YH, Hong SC, Jeong JH.
• Sleep problems as predictors in attention-deficit hyperactivity disorder: causal mechanisms, consequences and treatment,
• Clin Psychopharmacol Neurosci,2017; 15 ( 1 ):9–18.
• Doi: 10.9758/cpn.2017.15.1.9.
• Bioulac S, Micoulaud-Franchi JA, Philip P.
• Excessive daytime sleepiness in patients with ADHD—diagnostic and management strategies,

Curr Psychiatry Rep,2015; 17 ( 8 ):608. doi: 10.1007/s11920-015-0608-7. Oosterloo M, Lammers GJ, Overeem S, Noord I, Kooij JJ. Possible confusion between primary hypersomnia and adult attention-deficit/hyperactivity disorder, Psychiatry Res,2006; 143 ( 2–3 ):293–7.

1. Doi: 10.1016/j.psychres.2006.02.009.
2. Poirier A, Gendron M, Vriend J, Davidson F, Corkum P.
3. The impact of sleep restriction on daytime movement in typically developing children,
4. ADHD Atten Defic Hyperact Disord,2016; 8 ( 1 ):53–58.
5. Doi: 10.1007/s12402-015-0180-3.
6. Diaz-Roman A, Mitchell R, Cortese S.
7. Sleep in adults with ADHD: systematic review and meta-analysis of subjective and objective studies,

Neurosci Biobehav Rev,2018; 89 :61–71. doi: 10.1016/j.neubiorev.2018.02.014. Santamaria J, Chiappa KH. The EEG of drowsiness in normal adults, J Clin Neurophysiol,1987; 4 ( 4 ):327–382. Jap BT, Lal S, Fischer P, Bekiaris E. Using EEG spectral components to assess algorithms for detecting fatigue,

1. Expert Syst Appl,2009; 36 ( 2 ):2352–2359.
2. Patat A, Rosenzweig P, Enslen M, Trocherie S, Miget N, Bozon MC, et al.
3. Effects of a new slow release formulation of caffeine on EEG, psychomotor and cognitive functions in sleep-deprived subjects,
4. Hum Psychopharmacol,2000; 15 ( 3 ):153–170.
5. Doi: 10.1002/(sici)1099-1077(200004)15:3 3.0.co;2-c.

Britton JW, Frey LC, Hopp J, Korb P, Koubeissi M, Lievens W, et al. Electroencephalography (EEG): an introductory text and atlas of normal and abnormal findings in adults, children, and infants, Chicago, IL: American Epilepsy Society, 2016. Petit D, Gagnon JF, Fantini ML, Ferini-Strambi L, Montplaisir J.

• Sleep and quantitative EEG in neurodegenerative disorders,
• J Psychosom Res,2004; 56 ( 5 ):487–496.
• Doi: 10.1016/j.jpsychores.2004.02.001.
• Morisson F, Decary A, Petit D, Lavigne G, Malo J, Montplaisir J.
• Daytime sleepiness and EEG spectral analysis in apneic patients before and after treatment with continuous positive airway pressure,

Chest,2001; 119 ( 1 ):45–52. Morisson F, Lavigne G, Petit D, Nielsen T, Malo J, Montplaisir J. Spectral analysis of wakefulness and REM sleep EEG in patients with sleep apnoea syndrome, Eur Resp J,1998; 11 ( 5 ):1135–1140. Bedard MA, Montplaisir J, Richer F, Rouleau I, Malo J.

1. Obstructive sleep apnea syndrome: pathogenesis of neuropsychological deficits,
2. J Clin Exp Neuropsychol,1991; 13 ( 6 ):950–964.
3. Doi: 10.1080/01688639108405110.
4. Loo SK, McGough JJ, McCracken JT, Smalley SL.
5. Parsing heterogeneity in attention‐deficit hyperactivity disorder using EEG‐based subgroups,
6. J Child Psychol Psychiatry,2018; 59 ( 3 ):223–231.

Snyder SM, Hall JR. A meta-analysis of quantitative EEG power associated with attention-deficit hyperactivity disorder, J Clin Neurophysiol,2006; 23 ( 5 ):440–455. doi: 10.1097/01.wnp.0000221363.12503.78. Arns M, Conners CK, Kraemer HC. A decade of EEG Theta/Beta Ratio Research in ADHD: a meta-analysis,

J Atten Disord,2013; 17 ( 5 ):374–383. doi: 10.1177/1087054712460087. Lenartowicz A, Loo SK. Use of EEG to diagnose ADHD, Curr Psychiatry Rep,2014; 16 ( 11 ):498. doi: 10.1007/s11920-014-0498-0. Barry RJ, Clarke AR, Johnstone SJ. A review of electrophysiology in attention-deficit/hyperactivity disorder: I.

Qualitative and quantitative electroencephalography, Clin Neurophysiol,2003; 114 ( 2 ):171–183. Michele F, Prichep L, John ER, Chabot RJ. The neurophysiology of attention-deficit/hyperactivity disorder, Int J Psychophysiol,2005; 58 ( 1 ):81–93. doi: 10.1016/j.ijpsycho.2005.03.011.

Doehnert M, Brandeis D, Straub M, Steinhausen HC, Drechsler R. Slow cortical potential neurofeedback in attention deficit hyperactivity disorder: is there neurophysiological evidence for specific effects? J Neural Transm (Vienna),2008; 115 ( 10 ):1445–1456. doi: 10.1007/s00702-008-0104-x. Wierwille WW, Ellsworth LA.

Evaluation of driver drowsiness by trained raters, Accident Anal Prevent,1994; 26 ( 5 ):571–581. Petit D, Lorrain D, Gauthier S, Montplaisir J. Regional spectral analysis of the REM sleep EEG in mild to moderate Alzheimer’s disease, Neurobiol Aging,1993; 14 ( 2 ):141–145.

Asherson P, Buitelaar J, Faraone SV, Rohde LA. Adult attention-deficit hyperactivity disorder: key conceptual issues, Lancet Psychiatry,2016; 3 ( 6 ):568–578. Benikos N, Johnstone SJ. Arousal-state modulation in children with AD/HD, Clin Neurophysiol,2009; 120 ( 1 ):30–40. doi: 10.1016/j.clinph.2008.09.026.

Owens J, Gruber R, Brown T, Corkum P, Cortese S, O’Brien L, et al. Future research directions in sleep and ADHD: report of a consensus working group, J Atten Disord,2013; 17 ( 7 ):550–564. doi: 10.1177/1087054712457992. American Psychiatric Association.

• Diagnostic and statistical manual of mental disorders,5th ed.
• Washington, DC: American Psychiatric Association; 2013.
• Conners CK, Erhardt D, Sparrow EP.
• Conners’ Adult ADHD Rating Scales (CAARS),
• North Tonawanda, NY: Multi-Health Systems; 1999.
• Wechsler D.
• WASI-II: Wechsler abbreviated scale of intelligence : San Antonio, TX: Psychological Corporation; 2011.

Buysse DJ, Reynolds CF, 3rd, Monk TH, Berman SR, Kupfer DJ. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research, Psychiatry Res,1989; 28 ( 2 ):193–213. Carpenter JS, Andrykowski MA. Psychometric evaluation of the Pittsburgh Sleep Quality Index,

J Psychosom Res,1998; 45 ( 1 ):5–13. Cheung CH, Rijsdijk F, McLoughlin G, Brandeis D, Banaschewski T, Asherson P, et al. Cognitive and neurophysiological markers of ADHD persistence and remission, Br J Psychiatry,2016; 208 ( 6 ):548–555. doi: 10.1192/bjp.bp.114.145185. Van Schie MK, Thijs RD, Fronczek R, Middelkoop HA, Lammers GJ, Van Dijk JG.

Sustained attention to response task (SART) shows impaired vigilance in a spectrum of disorders of excessive daytime sleepiness, J Sleep Res,2012; 21 ( 4 ):390–395. doi: 10.1111/j.1365-2869.2011.00979.x. Velez-Galarraga R, Guillen-Grima F, Crespo-Eguilaz N, Sanchez-Carpintero R.

1. Prevalence of sleep disorders and their relationship with core symptoms of inattention and hyperactivity in children with attention-deficit/hyperactivity disorder,
2. Eur J Paediatr Neurol,2016; 20 ( 6 ):925–937.
3. Doi: 10.1016/j.ejpn.2016.07.004.
4. Jackson M, Van Dongen H.
5. Cognitive effects of sleepiness In Thorpy M, Billiard M, editors.

Sleepiness: causes, consequences, disorders and treatment, New York, NY: Cambridge University Press; 2011.p.72–81. Yerkes RM, Dodson JD. The relation of strength of stimulus to rapidity of habit‐formation, J Comp Neurol Psychol,1908; 18 ( 5 ):459–482.

1. Sergeant J.
2. The cognitive-energetic model: an empirical approach to attention-deficit hyperactivity disorder,
3. Neurosci Biobehav Rev,2000; 24 ( 1 ):7–12.
4. Skirrow C, McLoughlin G, Banaschewski T, Brandeis D, Kuntsi J, Asherson P.
5. Normalisation of frontal theta activity following methylphenidate treatment in adult attention-deficit/hyperactivity disorder,

Eur Neuropsychopharmacol,2015; 25 ( 1 ):85–94. doi: 10.1016/j.euroneuro.2014.09.015. Luchinger R, Michels L, Martin E, Brandeis D. Brain state regulation during normal development: intrinsic activity fluctuations in simultaneous EEG-fMRI, Neuroimage,2012; 60 ( 2 ):1426–1439.

Doi: 10.1016/j.neuroimage.2012.01.031. Posner J, Park C, Wang Z. Connecting the dots: a review of resting connectivity MRI studies in attention-deficit/hyperactivity disorder, Neuropsychol Rev,2014; 24 ( 1 ):3–15. Smith TF, Schmidt-Kastner R, McGeary JE, Kaczorowski JA, Knopik VS. Pre- and perinatal ischemia-hypoxia, the ischemia-hypoxia response pathway, and ADHD risk,

Behav Genet,2016; 46 ( 3 ):467–477. doi: 10.1007/s10519-016-9784-4. Wadhwa PD, Buss C, Entringer S, Swanson JM. Developmental origins of health and disease: brief history of the approach and current focus on epigenetic mechanisms, Semin Reprod Med,2009; 27 ( 5 ):358–368.

• Doi: 10.1055/s-0029-1237424.
• Saletu B, Grunberger J, Anderer P, Linzmayer L, Konig P.
• On the cerebro-protective effects of caroverine, a calcium-channel blocker and antiglutamatergic drug: double-blind, placebo-controlled, EEG mapping and psychometric studies under hypoxia,
• Br J Clin Pharmacol,1996; 41 ( 2 ):89–99.

Wu J, Gu M, Chen S, Chen W, Ni K, Xu H, et al. Factors related to pediatric obstructive sleep apnea-hypopnea syndrome in children with attention deficit hyperactivity disorder in different age groups, Medicine (Baltimore),2017; 96 ( 42 ):e8281. doi: 10.1097/md.0000000000008281.

1. Zhu T, Gan J, Huang J, Li Y, Qu Y, Mu D.
2. Association between perinatal hypoxic-ischemic conditions and attention-deficit/hyperactivity disorder: a meta-analysis,
3. J Child Neurol,2016; 31 ( 10 ):1235–1244.
4. Doi: 10.1177/0883073816650039.
5. Miguel PM, Schuch CP, Rojas JJ, Carletti JV, Deckmann I, Martinato LH, et al.

Neonatal hypoxia-ischemia induces attention-deficit hyperactivity disorder-like behavior in rats, Behav Neurosci,2015; 129 ( 3 ):309–320. doi: 10.1037/bne0000063. Rehn A, Van Den Buuse M, Copolo D, Briscoe T, Lambert G, Rees S. An animal model of chronic placental insufficiency: relevance to neurodevelopmental disorders including schizophrenia,

1. Neuroscience,2004; 129 ( 2 ):381–391. Oades RD.
2. An exploration of the associations of pregnancy and perinatal features with cytokines and tryptophan/kynurenine metabolism in children with attention-deficit hyperactivity disorder (ADHD),
3. ADHD Atten Defic Hyperact Disord,2011; 3 ( 4 ):301–318.
4. Oades RD, Myint A-M, Dauvermann MR, Schimmelmann BG, Schwarz MJ.

Attention-deficit hyperactivity disorder (ADHD) and glial integrity: an exploration of associations of cytokines and kynurenine metabolites with symptoms and attention, Behav Brain Funct,2010; 6 ( 1 ):32. Bijlenga D, Vollebregt MA, Kooij JJS, Arns M.

The role of the circadian system in the etiology and pathophysiology of ADHD: time to redefine ADHD? Atten Defic Hyperact Disord,2019; 11 ( 1 ):5–19. doi: 10.1007/s12402-018-0271-z. Bioulac S, Philip P. From Japan to Europe: the importance to assess excessive daytime sleepiness in adults with ADHD symptoms,

Sleep Med,2017; 37 :221. doi: 10.1016/j.sleep.2017.06.008. Nofzinger EA. Functional neuroimaging of sleep, Semin Neurol.2005; 25 ( 1 ): 9–18. doi: 10.1055/s-2005-867070. Thomas M, Sing H, Belenky G, Holcomb H, Mayberg H, Dannals R, et al. Neural basis of alertness and cognitive performance impairments during sleepiness.I.

Effects of 24 h of sleep deprivation on waking human regional brain activity, J Sleep Res,2000; 9 ( 4 ):335–352. Thomas M, Sing H, Belenky G, Holcomb H, Mayberg H, Dannals R, et al. Neural basis of alertness and cognitive performance impairments during sleepiness II. Effects of 48 and 72 h of sleep deprivation on waking human regional brain activity,

Thalamus Relat Syst,2003; 2 ( 3 ):199–229. Mu Q, Nahas Z, Johnson KA, Yamanaka K, Mishory A, Koola J, et al. Decreased cortical response to verbal working memory following sleep deprivation, Sleep,2005; 28 ( 1 ):55–67. doi: 10.1093/sleep/28.1.55. Mu Q, Mishory A, Johnson KA, Nahas Z, Kozel FA, Yamanaka K, et al.

Decreased brain activation during a working memory task at rested baseline is associated with vulnerability to sleep deprivation, Sleep,2005; 28 ( 4 ):433–446. doi: 10.1093/sleep/28.4.433. Roberts RE, Roberts CR, Duong HT. Sleepless in adolescence: prospective data on sleep deprivation, health and functioning,

J Adolesc,2009; 32 ( 5 ):1045–1057. Altevogt BM, Colten HR. Sleep disorders and sleep deprivation: an unmet public health problem, Washington, DC: National Academies Press; 2006. Cluydts R, De Valck E, Verstraeten E, Theys P. Daytime sleepiness and its evaluation,

How do you stay awake with ADHD?

ADHD and Running on Empty? Boost Your Energy with These Simple Tips You know that 3 pm energy slump that seems to come everyday does it ever feel like you hit it at 10 o’clock in the morning? I know I’ve experienced that, and it always seems to be when I’m incredibly busy and pushing to meet some serious deadlines. Of course, there are tons of things we can do to help us maintain a solid energy baseline.

• But even with all of those tricks and tools, sometimes we still just feel depleted.
• That’s okay.
• Especially for people managing ADHD, it’s completely normal to run out of energy from time to time.
• Energy & ADHD People with ADHD tend to require more brainpower to get through the day.
• Everything from organizing information, to managing time, to just staying focused on a single task requires more energy when we have ADHD.

When we run out of energy, it can truly feel like we’ve hit a wall. Sometimes we try to muster the energy to push through and finish the day sometimes we just give up and call it quits. In either case, we’re definitely not producing our best work. But, what if it doesn’t have to be like that? What if instead, we choose to do something that boosts our energy and helps us finish the day strong? This is something my clients and I discuss frequently and I’m always impressed with the creative ways they find to give themselves a little energy boost. Eat or Drink Something Getting some food or water into the body was one of the most common responses. Lots of people who responded said they will grab a snack, fix a meal, or even just drink a cold glass of water. These are great suggestions because oftentimes our energy slump is due to lack of fuel.

1. Food and water both help to keep our bodies and minds moving.
2. So when you feel that energy slump come, try treating yourself to a healthy and nutritious snack.
3. Almonds are great, smoothies are beneficial, and even a bit of chocolate can help! Just steer clear of high sugar, low nutritional foods that might make the energy slump worse.

“I like to have a large glass of hot water with a little lemon juice to boost my energy.” Get Active Respondents also said they like to get moving when their energy dips. Everything from taking a shower, to going for a walk, to dancing around the living room for a few minutes were recommendations that people offered.

Other activities, like doing the dishes or vacuuming, can help too. Anything that gets the blood flowing to the muscles will give a boost to the brain, as well. “Sometimes I put on a great song and sing and dance for a few minutes.Gives me just the boost I need!” Get Some Sleep Many people mentioned sleeping or quick naps as ways they increase their energy.

Believe it or not, power naps are an incredibly effective way to boost your energy. Even just 10 minutes in your car at work can be super helpful. But be careful not to sleep too much. If you sleep too long your body will fall into its natural sleep cycle, which may leave you more tired than you were before.

“I find that a quick nap between meetings helps me feel fresh for the rest of the afternoon.” Distract Yourself Some people suggested a quick distraction to give your brain a break. They mentioned things like watching funny videos, listening to some music, or playing a quick game on a phone as helpful things to try.

Taking a few minutes to engage in quick distracting activities can be the equivalent of hitting the pause button for your brain. It can give your brain time to replenish its energy. Just be sure to use some tools to get yourself back on track after a few minutes.

I recommend using to time your break. You can even ask a friend to text you after a certain amount of time to remind you to refocus your attention back to the task at hand. “I take a break and do something that makes me laugh (watching a show, for example).” Find Some Quiet Time Several respondents said that activities like mindfulness, meditation, and reading are also very helpful.

People recommended things like going outside and sitting quietly, using a short guided meditation (check out for access to guided meditations specifically for people with ADHD), or reading a chapter of a book. Like the distraction tactics above, these activities are also ways to push the pause button for your brain.

1. They might even be more helpful than distractions because they provide a quiet space for your brain to rest, rejuvenate, and decompress.
2. Research actually shows that there are physiological reasons why these tactics are so helpful.
3. Deep breaths and stretching can help me get a boost of energy.” Change Something A few people said that just changing things up gives them the boost they need.

They mentioned things like moving to a new chair, focusing on a different project, or standing up for a while. I like to call these tactics microchanges. Read more about why microchanges are so helpful! “When I’m low on energy and I have to push through, I’ll try moving to a new room or sitting in a different place in my office.

It actually helps!” Connect With Someone Taking a few minutes to chat with someone is another helpful tactic that people suggested. They recommended things like connecting with someone emotionally, laughing with someone, and participating in an engaging conversation, which are all activities that can infuse us with energy when we can’t create it for ourselves.

The connection we experience actually releases chemicals in our brain that help replenish the energy in our body. “An engaging conversation always boosts my mood and my energy.” Other Ideas Some people had other suggestions, like spritzing cold water on their face or standing outside in the sunshine for a few minutes.

• These are great ideas that can help to create a boost of energy in a pinch! Caffeinate Yourself Turning to caffeine was the most popular suggestion, but I intentionally put this one last for three reasons.
• First, because it’s a pretty common solution and one many of us probably use already.
• Second, it may not be applicable because not everyone drinks coffee or other caffeinated beverages.

Third and most important, because caffeine gives us an artificial energy boost and while it may be incredibly effective, it’s not always the most healthy or organic way to boost our energy. So while I’ll never minimize the usefulness of caffeine, I will encourage you to try a couple of other tactics before going to this one.

Or you could even try combining a few of them with caffeine – take a walk to the coffee shop down the street, close your eyes and meditate while the coffee is brewing, or dance your way to the kitchen to grab that tea. “If all else fails, I’ll have coffee or 1/4 sugar-free Red Bull with cherry juice.” Eat, Sleep, Breathe, Move So there you have it.

a ton of tried-and-true solutions that can give your brain and your body the energy boost it needs. In fact, a lot of these strategies go right back to a concept I often talk about in ADHD coaching, which is Eat, Sleep, Breathe, Move (if you haven’t downloaded a free copy of the e-Book, click to get it).

Why do I get sleepy in boring classes?

Scientists understand why we get sleepy when we’re bored—and how to fight the urge to drift off. – Morsa Images/Getty Images You’re in a long Zoom meeting and someone is going on and on about who-knows-what, and your eyelids start to get heavy. You’re fighting the urge to yawn, Perhaps you stayed up too late the night before watching TV or just maybe the topic isn’t all that exciting.

That alone will make you drowsy, according to research. You can try starting your day with energy-boosting foods, but according to 2017 findings from the University of Tsukuba in Japan, getting sleepy when you’re bored is a real thing. The study, published in the journal Nature Communications, shows exactly how a bored brain gets tired.

The nucleus accumbens, or the part of the brain that is associated with motivation and pleasure, also can produce sleep, When you’re not motivated by or pleased with your current surroundings, your brain is basically sending signals that it’s time to fall asleep.

But why? The researchers who worked on the study found that the nucleus accumbens neurons are so powerful that it’s almost impossible to separate those neuron signals from those that prompt natural sleep, known as slow-wave sleep, which is characterized by slow and high-voltage brain waves. The researchers suggest that the brain neurotransmitter adenosine plays a role in triggering this sleep effect in this part of the brain.

It induces sleep via a specific subtype of adenosine receptors called the A2A receptors. Interestingly, caffeine has its popular stimulating effect by blocking those same A2A receptors, also in the nucleus accumbens. The researchers suggest that finding compounds that activate those receptors (instead of blocking them, like caffeine does) may offer safe treatments for insomnia.