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Have you ever fallen asleep in class?

There's no need to be ashamed about dozing off in class. It is actually a natural phenomenon that people can only stay completely focused on something for a maximum of .

Unfortunately, most classes last longer (often waaaay longer) than 10 minutes. In addition, many class instructors ignore this information or are totally oblivious to this learning process.

The problem, of course, is that falling asleep in class can cause poor academic performance. Furthermore, dozing off during an important activity or event on a regular basis can develop into a habit that you might carry into other areas of your life (e.g., in your career or during important gatherings that require your participation).

In this article, you'll discover 15 simple strategies to feel energized and awake while in class.

​Side bar: I also recommend checking out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you'll learn here, you can start each day feeling refreshed and ready to conquer any challenge!

15 Ways to Stay Awake in Class

​If you're having trouble with feeling like you'll fall asleep, then here are 15 tips on how to stay awake in class. ​

​1. Avoid eating a large meal before class.

Most people have experienced the notorious "food coma" after eating a large meal, which results in a feeling of heaviness that drains your energy. This happens because the body releases chemicals that signal drowsiness after eating. This is particularly true if you eat certain foods, such as a meal that is high in carbohydrates.

Carbohydrates release more serotonin from the brain, which makes you feel good. However, too much serotonin can increase melatonin production, leading to drowsiness. Basically, not all foods have the same impact on your body. While some foods can increase your energy, others can make you sleepy.

Also, tasking your body with digesting a large meal is exhausting. Eating large portions-especially of unhealthy foods-will leave your body with little energy to use elsewhere. You can keep a stable level of energy if you eat smaller meals more frequently so your body has the opportunity to digest smaller amounts of food at a time, which will leave you feeling energized instead of tired after your meals.

Avoid heavy foods and opt for healthy, balanced meals instead. A healthy meal to eat before class could include fruit, vegetables, lean protein, complex carbohydrates, and healthy fats. An example of a well-rounded breakfast to have before class would be one cup of plain Greek yogurt sprinkled with bran flakes and topped with 1/4 cup of berries.

2. Sleep the night before your class.

Students who doze in class often missed sleep the night before. Getting enough sleep is your first line of defense when it comes to staying away in class. Make sure to get some shut eye if you have a class the next day. For most people, eight hours of sleep is sufficient to get through the day, but your body may require more.

Maintaining a regular sleep schedule by going to bed at the same time each night will train your body to know when it needs to be asleep and when it is time to wake up. Allow yourself time to relax before heading to bed by putting away your phone, homework, and other things that keep your mind active. Getting enough high-quality sleep can alleviate daytime fatigue.

3. Take a shower before class.

Showering helps you feel refreshed and awakens your senses. The warm water from your shower raises your body temperature, which also increases your heart rate and circulation so your blood travels around your body faster. This also helps deliver oxygen to your vital organs so your body can work at an optimal level of efficiency.

For an extra boost of energy, finish your shower with a blast of cold water. When your body is exposed to cold water, your arteries and veins constrict, which allows your blood to flow at a higher pressure, meaning that your circulation is even further increased. The cold water will also help wake you up because it will shock your body, forcing you to breathe more deeply. This will increase your oxygen intake, leading you to be more mentally sharp.

4. Have some mints.

The crisp, refreshing smell of mint can awaken your senses and keep you alert in class. When you eat a mint, the menthol component excites your senses and stimulates the hippocampus area of your brain, which directly impacts your mental clarity and memory. The clean smell triggers your mind to wake up and pay attention.

Studies have found that people who are exposed to peppermint become more alert and less tired, have an increased sense of motivation, and become less irritable. Studies have also found that peppermint slows the release of cortisol and can keep people calm by limiting the release of this stress hormone, yet without putting them to sleep.

5. Drink plenty of water, and bring some to class too.

Dehydration causes fatigue and sluggishness. Every cell in your body needs water in order to function, and a deficiency in body water disrupts various processes. Your blood concentration thickens due to a lack of fluid, which results in the reduction of plasma in the blood, which in turn makes the heart work harder to supply oxygen and nutrients to the body. Since more energy is needed for blood circulation, you experience weakness and fatigue.

Secondly, a decline in hydration is typically accompanied by a loss of electrolytes. These chemical ions are present in your bloodstream and play a vital role in regulating your fluid levels, muscle function, and nerve reactions. An electrolyte imbalance leads to tiredness and fatigue, muscle weakness, lightheadedness, and an irregular heartbeat.

Increase your water intake by consciously taking sips of water throughout the day. Furthermore, prevent dehydration and make sure you're bringing a bottle of water with you to class.

6. Munch on a light snack.

If your professor allows eating in class, you can bring some light snacks to munch on. Glucose gives a quick energy boost when you're feeling drowsy. A sugary snack will give you a quick boost of energy, but it will be followed by an energy crash, which can leave you feeling worse than you did before your snack.

Choose a healthy snack that will keep you satiated and won't cause a spike in your blood sugar levels. Some good options are carrots with hummus, an apple with peanut butter, and yogurt with almonds. The healthy fats and protein will help tide you over and give you lasting energy.

7. Don't get too warm.

Feeling warm and cozy leads to sleepiness. Typically, your body expends energy to maintain a consistent temperature, but when you get warm, your body has to work overtime to keep you cool. This requires your heart rate and metabolic rate to increase, and this extra effort can make you feel sleepy.

Additionally, we often correlate being warm with being cozy, and coziness leads to sleep. This psychological link is stronger than one may think. When you associate something so strongly with a feeling, such as comfort and sleep, it's easy for your mind to react accordingly by starting to shut down when you are warm.

Open the nearest window or take off your jacket to keep cool during class. Make sure you wear some layers in case you start to feel sleepy.

8. Take notes.

Keep your attention on what's going on in class by taking notes as the professor gives the lecture. Taking notes is an effective way to stay awake in class because it forces you to maintain activity in your mind. Your brain will be engaged in class if you write down what is being said.

Taking notes can also help you think more and pay more attention to the lecture. Your notes don't have to be perfect-just write down the main points that you find to be interesting, and any questions that you think of. There are various methods to taking notes, you just have to experiment and find the one that works best for you and keeps you focused.

9. Take notes in a creative way.

Speaking of various methods of note taking, has been proven to be an effective way to maintain focus and recall. Doodling prevents you from completely losing interest when you need to pay attention because it requires enough brain power to prevent you from daydreaming, but not enough to make you lose focus. In other words, doodling helps you anchor your attention and remain engaged rather than zoning out.

Doodling can also help you find solutions to problems. Doodling is thought to activate areas of the brain that help you analyze information in new ways. Even if you are simply drawing on the corner of your paper, you're activating different networks in the brain and engaging with new and different information. Doing this may lead you to come up with a new solution to a problem.

10. Take a quick walk.

Excuse yourself from class and go to the bathroom. The quick stroll can help keep you awake-not only because it will get you up and moving, but also because the change in environment for a few minutes will help your brain stay active.

Physical activity signals to your brain that it's not quite time to go to sleep. Get your blood pumping a little bit to improve your sense of alertness. When you sit in one place for too long, it slows down your circulation and negatively impacts your state of mind.

You can also use physical activity as a preventative measure before going to class. Take the stairs instead of the elevator on your way to class to increase your heart rate and give you some energy.

11. Sit in the front row.

Sitting in front allows you to become more engaged in the lecture. Just like when you are taking notes, sitting in the front of the class will keep you focused on what the teacher is saying, and less on how tired you are. Also, you will probably be nervous about getting scolded by your teacher for falling asleep, so you will actively keep your eyes open.

It is also easier to pay attention and participate in class when you're sitting in the front. You will likely be sitting near people who are actively participating in class, and hearing their voices might help keep you awake.

12. Drink green tea.

Green tea has properties that boost your energy without the jitters that others experience when they take coffee. It has about one-third the amount of caffeine as coffee does, so it doesn't give you that quick rush of energy followed by a crash. Green tea also contains L-theanine, which is an amino acid that gives you a feeling of calm alertness.

Drinking green tea throughout the day can also keep you full and prevent you from eating a big meal that will make you tired later on. It will give you a steady stream of energy throughout the day, and the act of sipping on green tea throughout class will keep your body engaged.

13. Listen to isochronic tones.

If the class instructor allows it, listen to brain-entrainment tones to keep awake and stay focused. Listening to isochronic tones is a fast and effective audio-based way to keep your mind stimulated. These sounds can help you improve your focus, increase your energy levels, and get a good night's sleep without taking drugs or using any special equipment.

Listening to isochronic tones leads your brainwave activity to a different frequency, which allows you to alter your mental state and how you feel. Some people report feeling more alert and having an enhanced ability to focus while watching the following video featuring isochronic tones.

14. Use essential oils to raise your energy and perk you up.

Essential oils have properties that keep you energized. The best part is that they don't have the side effects of palpitations, heartburn, and trembling that some people get when they drink coffee. Inhaling an essential oil can give you the quick burst of energy that you need to stay awake during class.

One of the most well-known essential oils that is used to increase alertness is rosemary. Grapefruit and peppermint essential oils are also popular choices. Keep some essential oils in your bag to take out in the middle of the day if you need a quick pick-me-up.

15. Stretch.

Stretching resets your nervous system and promotes blood flow, giving you a quick energy boost. Stretching is especially great to do during class if you can't get up and move around, because you can do some simple stretches in your seat. Stretching can activate your energy reserves and help you breathe deeper, giving your body more oxygen to supply to your vital organs.

Conclusion

We've learned that a person's average attention span lasts for 10 minutes. However, most class lectures last much longer than this. It is quite understandable to feel sleepy in classes where the instructor is not aware of this fact, or chooses to ignore it.

The tips on how to stay awake in class provided here serve as a guide to helping you concentrate and focus your attention to maximize your learning.

Try a couple of these suggestions for the next few weeks in the class where you tend to doze off, and see what happens.

Another thing: If the reason you're drowsy in class is because you're sick, it might be better to allow yourself to be absent for a day and rest.

Finally, to further motivate you to stay awake during class hours, practice the habit of rewarding yourself when you've successfully made it through a couple of weeks without sleeping in class. This post shows you 100+ ways to reward yourself for completing a goal.

be sure to check out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you'll learn here, you can start each day feeling refreshed and ready to conquer any challenge!

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How to Stay Awake in Class: 15 Tips to NOT Fall Asleep

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Have you ever fallen asleep in class?There's no need to be ashamed about dozing off in class. It is actually a natural phenomenon that people can only stay completely focused on something for a maximum of 10 minutes.Unfortunately, most classes last longer (often waaaay longer) than 10 minutes.

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Every student knows that a boring lecture can be the best sleeping pill ever - especially when you are tired. But even if you had a good night rest, you might still feel in class as if an unknown power makes your eyelids heavy. You might start blinking slowly and then the lecturer's words will seem so far away and without any meaning, sounding like the sweetest lullaby ever... Students beware: avoid classroom naps -they are not only embarrassing, but also truly dangerous!

To avoid dooming your grade for the course as well as hurting your neck by sleeping in an uncomfortable position, learn these simple hints on how to stay awake in class (and don't forget to go here when you need writing assistance).

Practical Hints

The following tips and tricks are pretty simple, but can help you successfully fight sleep while in class:

1. have a good night rest before going to class ("good" means 8-9 hrs of sleep);

2. chew gum to keep your mind and body awake and even improve your mood;

3. drink coffee or strong tea before class (make certain not to overuse this tip, to avoid caffeine addiction);

4. eat good portions of vegetables and fruit (particularly citrus fruits and juices can be truly helpful);

5. stimulate certain acupuncture points on your body, which can help you influence the functioning of your organism (in this case awakening your body):

just below both knees;

the back side of your hand between thumbs and forefingers;

the lobes of your ears.

6. face your teacher with an interested look on your face (you can practice this first in front of a mirror);

7. forget about Burn, Red Bull and other energy drinks, which can be bad for your health.

Use Your Imagination

Another effective way to stay awake in class is using your imagination and your sense of humor and creativity. Particularly during the most boring lecture, when most of your classmates already snore, you could conduct some funny experiments and try the following strategies:

Smart translation. Try to translate the lecture into youth slang. Imagine that you are a secret spy who has to get the teacher's message and send it to your team. Write down your unique translation and you will be able to share it with your friends who are snoring at the moment.

Silent movie. For a moment, imagine that you do not hear your teacher (in most cases there is nothing easier than this.) Try to concentrate on his/her moves and face expressions. What could s/he say in the same manner? Maybe, the speech of a sales representative, trying to sell an anti-dandruff shampoo? Do not forget to return to reality and carefully listen to the lecture, which is surely much less annoying than the advertisement you have just imagined, isn't it?

Funny pictures. Try to personalize the topic of the lecture and draw comics related to it while listening to your teacher. For example, you can depict "stress management" as a superhero, who walks around and saves businesses from failure.

No more classroom naps! Use these simple tips to fight sleep and stay alert and super productive in class.

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How to Stay Awake in Class: Tips and Tricks from Experts

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Every student knows that a boring lecture can be the best sleeping pill ever - especially when you are tired. But even if you had a good night rest, you might still feel in class as if an unknown power makes your eyelids heavy.

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skip to 1:00

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Whether you're a freshman noob, a gray-haired grad student, or even a long-term member of the professional elite, you most likely have trouble focusing on your tasks at times. Modern tech is lovely, but it's also a nonstop parade of distractions that can tear down the resolve of the strongest wills. Here are some tricks to help you overcome electronic distractions as you study or work.

Wear headphones. This is especially true if you have to work around other people, but even if you're on your own, this helps you focus (as long as you have the right music playing, of course). Not only are people less likely to bug you with trivia, you should find that your sense of space narrows to a small shell around you and keeps your attention focused on whatever is right in front of you. Even white noise can help if music is in itself a distraction for you!

Turn off anything you don't need. Be ruthless! Unless you have a family member at the hospital or someone who needs a ride from the airport, you can turn off your phone. Same goes for e-mail, instant-messaging apps, Facebook, and anything else that might ping you. Even if you ignore it, the signals are shaking up your attention. If you can turn off your Net connection entirely (for studying or some writing tasks, for example), so much the better.

Monitor your time-wasters. RescueTime is a great, free service that will keep track of the sites and apps you use over time, then tell you about it in excruciating, possibly embarrassing detail. (Don't worry, your information is all kept strictly confidential.) This can be enlightening, as you might not realize how much or how little time you spent on any given distraction. Some may be harmless!

Block distracting sites. If you need the Net for research or communication with study buddies, you can still keep yourself from wandering over to Reddit or that one Tumblr with pictures of animals wearing socks. LeechBlock is a Firefox add-on that lets you set up sites to block and times to block them. StayFocusd is a Chrome extension that does much the same thing. You may feel weird spending time setting it up, but you are almost certain to save time in the long run.

Use multiple machines or desktops. Not all of us can afford multiple computers, but if you have some extra cash, buying an inexpensive computer (maybe running Ubuntu Linux for extra savings) that is dedicated to work can pay off. Load it only with the apps you need to get your work done, then take it somewhere nice and quiet for work. A cheaper, but less effective, trick is to use multiple desktops. Macs have Mission Control built in, and Windows users can use the free Dexpot app to run multiple desktops.

Use multiple accounts. Another great, cheap trick is to log out of your computer, then log back in as a guest. You won't have nearly as many distracting bells and whistles, and it's so easy that pretty much anyone can do it. Of course, you'll need to keep yourself from just logging back in every few minutes, but inertia is the best friend of willpower.

Set up a reward system. This is somewhat advanced and requires extra willpower, but is also completely tech-independent. Set up a system that lets you goof off (or plow through e-mail, or tag your music files, or whatever) for 10 minutes following an hour of uninterrupted work. Of course, you may need to vary the times somewhat to suit your needs, but try not to let your work period fall much under a half-hour or so, especially if you're working on a large, complex project. If you try it and still find yourself checking Twitter every few minutes, this one isn't for you, so scroll back up the list until you find something that works.

Some combination of these should help you channel your inner monk and get that big project done on time. Good luck!

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Seven smart tricks to stay focused on schoolwork and projects

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Whether you're a freshman noob, a gray-haired grad student, or even a long-term member of the professional elite, you most likely have trouble focusing on your tasks at times. Modern tech is lovely, but it's also a nonstop parade of distractions that can tear down the resolve of the strongest wills.

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Foods to eat before bed to get a better nights sleep

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Foods to eat before bed to get a better nights sleep

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Lavender on your pillow, avoiding all digital screens, meditation - there are seemingly endless ways that supposedly promise a good night's sleep.

But according to sleep expert Sammy Margo, it could be as simple as eating the right foods before bed.

Margo, author of The Good Sleep Guide, revealed how not only can certain foods help us drift off, but the wrong ones can keep us up.

New research by Simba Sleep has revealed that over two thirds (69%) of Brits feel sleep-deprived, and our love of spicy foods, caffeine and alcohol may hold the cause.

About a third of people struggle with insomnia, and judging by Margo's suggestions, we should all be eating foods more likely associated with breakfast before bed - brinner, anyone?

The five foods you should eat before bed:

1. Bananas

Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.

2. Almonds

Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, "which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm," according to Margo.

3. Honey

Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.

4. Oats

As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.

5. Turkey

One of the most famous sources of tryptophan, turkey is also a great source of protein and will make you feel full.

And here's what to avoid consuming before bed:

1. Alcohol

Whilst you might find one glass of wine (or your drink of choice) helps you nod off, alcohol stops you falling into deep sleep.

2. Cheese

Ever heard people say they have strange dreams after eating lots of cheese? Hard cheese contain high levels of the amino acid tyramine which actually makes the brain feel more alert. So despite our fondness for a post-dinner cheese-board, chowing down will only make it harder for you to fall asleep.

3. Spicy food

Ever had, ahem, digestion issues after a curry? As well as indigestion, hilli peppers contain capsaicin which makes it harder for your body to regulate temperature thus resulting in a less peaceful night's sleep.

4. Fatty food

Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep.

5. Coffee

Perhaps obvious, the caffeine in coffee makes it a no-no before bed - the stimulant stays in your system for a long time and you can still be feeling the effects even ten hours later.

"While particular foods and drinks may feel warming, those that are spicy, caffeinated, or high in fat and protein can play havoc with our sleep," Margo said.

"Lying down after eating a spice-laden meal can result in heartburn and a restless night. Fatty foods high in protein, like steak, digest slowly and may disturb our Circadian rhythm."

She said that while nightcaps can cause drowsiness, too much alcohol can stop you from entering the deeper stages of sleep. This results in grogginess the next day.

So unfortunately it looks like a lot of the most delicious things to munch of an evening aren't helping fight our insomnia at all.

The answer? Perhaps a bowl of porridge with honey, banana and almonds - maybe keep the turkey separate, unless that's your thing.

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The 5 foods to eat before bed if you want a good night's sleep

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Lavender on your pillow, avoiding all digital screens, meditation - there are seemingly endless ways that supposedly promise a good night's sleep. But according to sleep expert Sammy Margo, it could be as simple as eating the right foods before bed.

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Making changes to your diet and lifestyle may help improve sleep quality. Certain supplements and natural remedies could also be beneficial.

A good night's sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your , exercise performance, and brain function.

It can also cause weight gain and increase disease risk in both adults and children.

In contrast, good sleep can help you eat less, exercise better, and be healthier.

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.

If you want to optimize your health or lose weight, getting a good night's sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.

David Prado/Stocksy United

Your body has a natural time-keeping clock known as your circadian rhythm.

It affects your brain, body, and hormones, helping you stay awake and telling your body when it's time to sleep.

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

A similar study in older adults found that of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%.

While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or - if this is not practical - invest in an artificial bright light device or bulbs.

SUMMARY
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it's still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.

Blue light - which electronic devices like smartphones and computers emit in large amounts - is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

Wear glasses that block blue light.

Download an app such as f.lux to block blue light on your laptop or computer.

Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.

Stop watching TV and turn off any bright lights 2 hours before heading to bed.

SUMMARY
Blue light tricks your body into thinking it's daytime. There are several ways you can reduce blue light exposure in the evening.

Caffeine has numerous benefits and is consumed by 90% of the U.S. population.

A single dose can enhance focus, energy, and sports performance.

However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

In , consuming caffeine up to 6 hours before bed significantly worsened sleep quality.

Caffeine can stay elevated in your blood for 6-8 hours. Therefore, drinking large amounts of coffee after 3-4 p.m. is not recommended, especially if you're sensitive to caffeine or have trouble sleeping.

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

SUMMARY
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

In fact, in , participants ended up being sleepier during the day after taking daytime naps.

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality.

However, some studies demonstrate that those who are used to taking regular daytime naps don't experience poor sleep quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, you shouldn't worry. The effects of napping depend on the individual.

SUMMARY
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid long-term sleep quality.

noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

SUMMARY
Try to get into a regular sleep/wake cycle - especially on the weekends. If possible, try to wake up naturally at a similar time every day.

Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed.

Melatonin supplements are an extremely popular sleep aid.

Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster.

In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.

In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.

Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body's circadian rhythm return to normal.

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1-5 mg 30-60 minutes before bed.

Start with a low dose to assess your tolerance and then increase it slowly as needed. Since melatonin may alter brain chemistry, it's advised that you check with a healthcare provider before use.

You should also speak with them if you're thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

Shop for melatonin supplements online.

SUMMARY
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1-5 mg around 30-60 minutes before heading to bed.

Several supplements can induce relaxation and help you sleep, including:

Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30-60 minutes before bed.

Glycine: A few studies show that taking of the amino acid glycine can improve sleep quality.

Valerian root: Several suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.

Magnesium: Responsible for over reactions within your body, magnesium can improve relaxation and enhance sleep quality.

L-theanine: An amino acid, L-theanine can improve relaxation and sleep. Take 100-200 mg before bed.

Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80-160 mg containing 25-46% linalool.

Make sure to only try these supplements one at a time. While they're not a magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

SUMMARY
Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.

Having a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.

It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm.

Another found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.

SUMMARY
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep.

These factors include temperature, noise, external lights, and furniture arrangement.

Numerous point out that external noise, often from traffic, can cause poor sleep and long-term health issues.

In on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.

To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

SUMMARY
Optimize your bedroom environment by eliminating external light and noise to get better sleep.

Body and bedroom temperature can also profoundly affect sleep quality.

As you may have experienced during the summer or in hot locations, it can be very hard to get a good night's sleep when it's too warm.

found that bedroom temperature affected sleep quality more than external noise.

Other reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.

Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

SUMMARY
Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.

That said, the quality and type of your late-night snack may play a role as well.

In , a high carb meal eaten 4 hours before bed helped people fall asleep faster.

Interestingly, discovered that a low carb diet also improved sleep, indicating that carbs aren't always necessary, especially if you're used to a low carb diet.

SUMMARY
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.

In , a relaxing massage improved sleep quality in people who were ill.

Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.

Try out different methods and find what works best for you.

SUMMARY
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.

A relaxing bath or shower is another popular way to sleep better.

Studies indicate that they can help improve overall sleep quality and help people - especially older adults - fall asleep faster.

In , taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.

Alternatively, if you don't want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.

SUMMARY
A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping.

This condition may be more common than you think. claimed that 24% of men and 9% of women have sleep apnea.

Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers.

If you've always struggled with sleep, it may be wise to consult your healthcare provider.

SUMMARY
There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.

Some people wonder why they always sleep better in a hotel.

Apart from the relaxing environment, bed quality can also affect sleep.

looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%.

Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower .

The best mattress and bedding are extremely subjective. If you're upgrading your bedding, base your choice on personal preference.

It's recommended that you upgrade your bedding at least every 5-8 years.

If you haven't replaced your mattress or bedding for several years, this can be a very quick - although possibly expensive - fix.
Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.
SUMMARY
Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding - including a mattress - every 5-8 years.

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by , total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%.

Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studies show no negative effects, so it clearly depends on the individual.

SUMMARY
Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it's wise to reduce your fluid intake in the late evening.

Try to not drink any fluids 1-2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY
Reduce fluid intake in the late evening and try to use the bathroom right before bed.

Sleep plays a key role in your health.

One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.

Other studies conclude that getting less than 7-8 hours per night increases your risk of developing heart disease and type 2 diabetes.

If you're interested in optimal health and well-being, it's recommended that you make sleep a top priority and incorporate some of the tips above.

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This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health.

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How to get or rent college books without paying too much

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How to get or rent college books without paying too much

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A huge cost for students every semester is book buying. How about we find some cheap college textbooks to ease that financial burden?

We have a lot of ways to get our hands on some books, so here are some strategies and websites that can help.

Buying On The Cheap

Bid on auctions or Buy It Now! Ebay has so many booksellers that you'll find new and used textbooks, especially older editions if you can use them. Plus, you get the excitement of an auction if you're bidding. The drawbacks are the time commitment if you do auctions and possibly long shipping times. The amount you save depends on the seller pricing.

This site sells both new and used textbooks. You can search for textbooks that have free shipping, too. They guarantee savings of 50-90%. Also helpful is their explanation of what the heck an ISBN is for those first-time online book searchers.

If you're feeling charitable, Better World Books accepts used book donations to eliminate trash and resells them at a discount. For every book you buy, they donate a book to someone in need. They also offer literacy grants.

This site has got everything, really, so it's just another place to search for cheap college textbooks. You can search by free shipping, price range, genre, subject, and publisher, which helps to narrow down the overwhelming number of books they offer.

Well, this seems obvious. Textbooks.com deals in new and used cheap textbooks. You can get free shipping on orders over $25. No shipping is needed if you buy something from their ebook catalog. They accept 30-day returns, which is a great option if you decide to drop a class.

Buy or Rent Cheap College Textbooks

You've probably heard of Amazon. Their motto for cheap college textbooks is Rent. Buy. Sell. They offer up to 90% savings for most textbooks. If you own a Kindle, some texts are available as ebooks. For hard copy books, you can choose free 2-day shipping if you sign up for Prime Student, which is 50% off regular Prime.

Chegg is another popular site that again offers up to 90% off textbook prices if you're buying. They also offer ebooks and a huge rental program. Additionally, if you need some help with studying, you can ask a quick question or find an online tutor (it's free for 30 minutes, and then you have to pay 50¢ a minute, so maybe go with the tutoring centers on campus).

This site has a lot of options and offers, so it might be a bit too confusing. However, here's the overview. You can buy cheap books or ebooks. If you want to rent, they offer different prices for semesters, quarters, and shorter amounts of time. Shipping can be free both ways if your books cost more than $59. Otherwise, you need to pay a flat $3 plus 99¢ per book. But wait, there's more! If you sign up for eWards, you get a $1 for every 3 points you earn, and you can get discount codes for like $5 off your first order. It probably gets easier to understand once you're signed up, and the discounts seem to add up if you continue to use them and earn points.

Knetbook offers only rentals and promises up to 85% off regular pricing. Shipping is free both ways, and you can sign up for text message updates to track shipping and get due date reminders. They allow you to extend your due date, too. They also text you discount codes occasionally.

Borrow Your Textbooks

If you need a book for only a short period of time, check out the local library or campus library. Campus libraries sometimes have textbooks on reserve that you need to use in the library. These libraries might also offer ebooks in Overdrive (by Rakuten, the same company as above). Overdrive might sound familiar if you've been using the Libby app. That's where you can also find Book Riot's Reader Harder recs for when you're done with reading for classes. Or maybe you've been assigned to read Frankenstein or Fahrenheit 451. Those are on the Read Harder list!

Try An Aggregator To Compare Textbook Prices

Again, this seems obvious. Allbookstores searches three dozen online bookstores for the lowest prices in buying and renting textbooks. You can also sell your college texts here.

This site compares textbook prices across 200 online bookstores. You can search for books to buy or rent, and you can sell your own books. They offer 97% savings and a free coupon search. Use their mobile app on the go. You can also create an account for double cash back and $5 DealOz Rewards.

BIGWORDS also compares textbook prices across online stores and promises 35-45% cheaper textbooks than other sites. The site can get a little overwhelming because they also do price comparisons for just about anything: barstools! nail repair! refinements!

Sign Up For A Membership

Scribd offers more than cheap college textbooks. It has a world of ebooks, audiobooks, magazines, news, sheet music, articles, and other documents. Sign up for a free trial to read as many books as possible in a month. Be sure to mark your calendar to remember to cancel if you don't want to continue-otherwise, you get charged $8.99 a month. You can cancel any time.

This site offers unlimited access to their ebook catalog. They offer a free 14-day trial for students, and then you pay £12 monthly (they're based out of the UK). The app allows highlighting, bookmarking, and annotating. However, you can't read anything offline.

Once the semester is over, return your rentals and hop onto any sites above to sell your books back. Also, try selling used book here. And if you want more than just text books on the cheap, check this out for all the free books.

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15 Ways To Find Cheap College Textbooks, To Rent Or Own

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A huge cost for students every semester is book buying. How about we find some cheap college textbooks to ease that financial burden? We have a lot of ways to get our hands on some books, so here are some strategies and websites that can help. Bid on auctions or Buy It Now!

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Watch this video for methods to use to get good grades.

Some students just have everything together. They earn awesome grades, but they're also successful on other fronts. Opportunities always seem to find them, and they're always prepared for what's coming next. Watch this video about habits of highly successful students.
1. Motivate yourself
If you are not satisfied with your grades, do not get down on yourself - try self-motivation instead. Believe in yourself and encourage yourself to stay focused on your work. Pick a goal or series of goals, and use that as your motivation.
2. Listen and participate in class
It may be hard, especially if you have a shy personality, but participation will show your teacher that you do really care about their subject and want better grades. Teachers typically base the grades on various factors, and participation is one of them.

If you are shy, for more confidence you can write down the questions before the class and then ask them. Another trick is to have a seat closer to the teacher, so they can get to know you even more.
3. Take thorough notes during a class
This will ensure that you do not miss any important information. Note taking is an important skill that can translate to better grades in college as well.
4. Do not hesitate to ask for help
If you are experiencing problems with certain subjects, you can always ask your teacher or peers for help after the class. Another option is to ask your parents if they can afford a private tutor for you.
5. Stay focused during your homework
Find a quiet working place to handle your homework in a distraction-free environment. Put your phone aside or at least mute all notification sounds so you are not distracted. You can also use apps that lock a phone for a certain time period.
6. Take a 15-minute break after each 45 minutes of studying
Walk around your house. get some fresh air, think of how to get better grades, or get a snack to fuel your brain. You can also reward yourself for each 45 minutes of productive work by doing something that you enjoy. Besides, breaking up the monotony of studying will help you focus.
7. Consider studying together with your fellow students
Sometimes, group studying can help the members of the group motivate each other and be more productive. If such style of studying suits you, then you can organize such groups or become a member of a group that already exists. You can get together for studying after classes or on weekends.
8. Keep your working space organized
Use one notebook per class and do not let your desk become cluttered with papers and stationery. Try to clean up your desk regularly. This helps tremendously with limiting distractions.
9. Use a planner to organize your time
It can be either a paper planner or a mobile app. However, we recommend that you use a paper agenda book so that your phone does not distract you. Write down all important due dates, dates of tests, and extracurricular activities.
10. Develop a study schedule
If you are preparing for a test or writing a research paper, it would be wise to break down your work into small chunks and allot work to a specific time periods. To avoid stress, do not procrastinate and wait until the last night before the test.
11. Take care of your health
Make sure that your meals are nutritious, balanced, and varied, because your brain needs fuel in order to be productive. Never miss breakfast before school.
12. Sleep well
Establishing a regular sleep schedule is crucial when it comes to studying and learning how to get good grades in high school. Try to wake up and go to bed at the same times and get at least 8 hours of sleep each night.
13. Stay fit
Exercise everyday, join a sports team at school, or participate in sports-related extracurricular activities outside of school.

https://info.jkcp.com/blog/how-to-get-better-grades-in-high-school

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Watch this video for methods to use to get good grades. Some students just have everything together. They earn awesome grades, but they're also successful on other fronts. Opportunities always seem to find them, and they're always prepared for what's coming next. Watch this video about habits of highly successful students.

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You should always be awake during class, but it can be hard when you don't get enough sleep or when you are just not ready to be awake. There is food that you can eat to have a restful sleep and to wake up refreshed. If those don't seem like the best idea or if they don't work, you could try some tricks to stay awake or fall asleep. If you don't want to spend a lot of money on books there are tons of websites you could use to get cheap books, just make sure they are the right books, if you don't want to keep the books after college or you know that they'll change the books you can rent from the school or rent them cheap from webswites.

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Life hacks, things make your life easier that our editors compiled just for you. Being a college student is challenging enough, take a look at these hacks we guarantee you it will make every college students life a little easier.

Organization Hacks

1. Always remember your schedule

Set the home screen on your phone as a picture of your schedule - now no one will know you're THAT lost freshmen...you're simply just "checking your phone."

imgur.com

2. Avoid oversleeping

...and give yourself enough time to get lost on your way to class the first week of school by placing your phone in a glass cup. The reverberation of the alarm will amplify the sound, plus there's that extra step of reaching into the glass to turn it off.

collegefill.com

3. Keep your notebooks in order

Stop shuffling through your bags, drawers, or that big pile of books on your floor - color code your notebooks with a highlighter (one color per class) for quick and easy notebook retrieval.

4. Differentiate your keys

Swiftly sneak bae into your dorm room without any door unlocking struggles. Paint the tops of your keys with different color nail polish so you know exactly which one goes to what.

ispydiy.com

5. The easiest grocery list ever

Writing down grocery lists is old school. Instead, snap a quick pic of your fridge and cabinets and just like that you know exactly what you already have (and subsequently - what you need).

sodahead.com

6. Desk management

You have no excuse to let your desk get messy - all you need is an empty toilet paper roll and BAM - instant organization.

amazonaws.com and www.mommymoment.ca

7. Keep the change

Maybe less of a "hack" and more just a good piece of advice: Start a change jar. Seriously, keep a jar on your desk that you just throw random change into - by the end of the year, you'll have collected more than you think...perfect for a much needed beer run.

Food Hacks

8. Must have coffee

Aren't allowed to have a coffee pot in your dorm room, yet refuse to let go of that glorious cup of euphoria every morning? You don't have to. Enjoy as much liquid gold as you want with this genius hack. Cut the bottom out of a foam cup, place a coffee filter over the hole and secure with an elastic band. Fill the filter with coffee grinds, and while holding the cup over a mug, slowly pour boiling water (heat water up in your microwave) over the grinds.

naomispenny.blogspot.com

9. This multipurpose machine

Then again, if you are allowed to have a coffee pot, don't miss out on it's many uses.

and buzzfeed.com

10. Because we're all that impatient

Heat 2 bowls in the microwave by putting one bowl on top of a mug.

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11. Get well acquainted with recipes you can make using a mug and a microwave.
Here are just a few.
12. Keep your own fridge stocked...for free

Fill up empty containers in the cafeteria. I'm going to say this is probably frowned upon...so try and be stealth. (Yes, I know this might be hard while holding a full gallon carton of milk.)

Dorm Hacks

13. Save closet space

...with soda tabs.

listotic.com

14. Actually fit your clothes into your dresser

There's a right way to fold your clothes, and there's a wrong way. Get it straight.

omgfacts.com

15. Tape is the new 'it' decor

That's right...hang photos on your wall while adding a little extra pizzaz to the decor. Washi tape is a MUST HAVE for every college student.

blinds.com

Sponsored Links

16. A mounted TV is easier than you thought

Okay maybe it's no 60″ plasma screen, but 3M hooks make it easy to mount your tablet pretty much anywhere you want it. Bathroom entertainment anyone?

17. Who needs Fabreeze anyways?

Keep your dorm room constantly smelling great and tape a dryer sheet in front of the fan or AC unit.

18. Upgrade your shower head

Showers been a bit lackluster thanks to less-than-desirable water pressure? Here's a simple hack to turn your shower into a heavenly waterfall; poke a bunch of holes into the bottom of an empty plastic bottle, and replace it with your old shower head.

/jarrenhigaki

Party Hacks

19. Speakers in a pinch

Someone forgot speakers? No problem. Cut a slit into an empty roll of paper towels and pop your iPhone inside. Cut a hole into 2 solo cups and put the ends of the paper towel roll into each. Turn up the volume and party on, Garth.

explosion.com

20. Get cold beer...fast

Wrap a warm beer in a wet paper towel and put it in the freezer (or fridge if you don't a freezer) for 15 minutes, crack open and enjoy.

21. An easy solution

Need an extra trash can? Flip over a bar stool and put a trash bag in it.

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22. And yet another easy solution

Washing machines makes for a great cooler substitute.

birdieguy.com

23. Drink in public, undercover

This hack requires a bit of handiwork, but it's oh-so worth it. Cut the top out of a soda can and slip a beer can inside. No one will ever know that's not ROOT beer you're drinking.

Study Hacks

24. Distractions no more

Download an app like the SelfControl app which allows you to block any distracting websites you choose for a certain amount of time. Until the time expires, you absolutely cannot access those sites. Game changer.

businessinsider.com

25. The snack incentive

If you have a bunch of reading you need to get done and can't seem to muster the strength to just sit down and do it - add a little incentive to the task. Place a treat at the end of each chapter (or each paragraph) that you get to eat once you reach that section.

lifecheating.com

26. Read with ease

Another hack for those nights of binge reading: If your reading happens to be online, switch the font to Times New Roman - statistics show that it's the easiest and fastest font to read.

achieversdaily.com

27. This gum trick

Chew a memorable flavor of gum while you're studying and then chew that same flavor as you're about to take the exam...it'll help trigger your memory.

wearefitforever.wordpress.com

28. Easy transportation

Turn your laptop bag into a backpack. Yeah, take that ish everywhere.

buzzfeed.com

29. No more trips to the Genius Bar

Set your laptop on top of an egg carton to keep it from overheating.

features.faithtap.com

30. Get better Wifi

....with a beer can. Watch this video to see how.

plus.google.com

Featured image source: allfortheboys.com, walkaboutblog.wordpress.com

Ashley is the Editorial Director of SOCIETY19. She is a graduate of Marist College with a degree in Business and Marketing.

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30 Life Hacks All College Students NEED to Know - Society19

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Life hacks, things make your life easier that our editors compiled just for you. Being a college student is challenging enough, take a look at these hacks we guarantee you it will make every college students life a little easier.