how to stop sleep from homework

Daniel Wong

How to Avoid Sleepiness While Studying (13 Ways to Stay Awake and Focused)

August 31, 2022 By Daniel Wong 29 Comments

If so, does that make you wonder how you can avoid sleepiness while studying?

As a student, I know schoolwork can tire you out. Studying requires a lot of concentration and time, especially during exam season.

It’s only natural for feelings of fatigue to kick in after staring at your computer for hours or reading over pages and pages of notes – even if you’re well-rested.

But remember, you’re studying for a reason.

You want to master the concepts and get good grades . If you fall asleep while studying, you’ll waste valuable time.

To help you out, I’ve come up with 13 ways to stay awake during these crucial times.

Follow these research-backed tips on how to avoid sleepiness while studying, and you’ll ace your exams!

(Make sure to download the free quick action guide below too.)

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1. Get out of your comfort zone

As tempting as it may be to crawl into bed, get cosy, and start reading through your notes, avoid doing this. You’ve probably done this before and unintentionally fell asleep.

Research has found that your learning environment significantly impacts how you study and, in turn, how successful you are in school .

A variety of factors can affect your learning ability, including lighting and noise. An environment that promotes learning has been shown to motivate, engage, and increase the potential of students to learn.

So step outside of your comfort zone. Literally!

Avoid any place you associate with sleep or naps. Instead, venture to a café, a library, or even outside in nature to stimulate your mind and activate that “study time” state.

2. Watch your posture

Sitting upright while studying has been known to enhance concentration and decrease fatigue.

Adopt a comfortable seated position and hold your head up high.

According to Upright , approximately 100 billion neurons and 1,000 trillion synaptic connections are found in the human brain. Your brain relies on these neurons and synapses for memory, concentration, and information transmission.

You’ll focus better once you improve your posture, by also improving your body’s oxygen and blood circulation. In addition, sitting upright helps to prevent you from falling asleep.

3. Create a study strategy

Before you begin every study session, decide what you want to achieve during the session.

I recommend that you work in short, focused blocks of time of 30 to 40 minutes.

How does this method help you to avoid feeling sleepy while studying?

It allows you to devote your undivided attention to studying material for a set amount of time. You would also have specified exactly what material you intend to cover during the study session.

For example, you could break down the material into different sections and spend 30 minutes focused on each one.

Then you could take a break between each study session to recharge before diving into the next one.

Keep the breaks short – 5 to 10 minutes in general – so you stay on track to finish what you planned to work on.

4. Stay hydrated

The human brain is about 75% water.

When we don’t drink enough water, it leads to dehydration, which turns to fatigue, headaches, lack of mental clarity, stress, and sleep issues.

Of course, these are all issues that you want to avoid when studying.

Research shows that staying hydrated increases your academic performance. So always have a bottle of water next to you while studying to ensure that you stay hydrated.

5. Eat the right foods

If you want to feel energised and alert, choose a nutrient-rich diet high in protein to keep you going through your day (or night) of studying.

Add in fresh fruit, vegetables, and healthy fats to your diet too.

Healthy brain food for studying includes protein from sources like meat, eggs, poultry, fish, legumes, nuts, and seeds.

6. Use active learning methods

If you just read your notes or textbook passively, you’re bound to feel sleepy. But if you learn the material actively, your concentration will improve.

Here are some active learning methods I recommend:

• Write down questions you have as you read
• Create summary notes for every topic
• Teach other people about what you’ve learned
• Discuss the topic with your classmates
• Think about real-world applications of what you’re learning
• Explore case studies related to the topic

7. Switch tasks periodically

Doing too much of one thing can become tedious.

That’s why switching up your tasks periodically can keep things interesting and prevent your mind from straying while you’re studying.

If you switch tasks too often (e.g. every 15 minutes or less), you’ll have difficulty concentrating deeply on the task at hand.

I recommend that you focus on one task for at least 30 to 40 minutes before changing to a different task.

You could begin with one “type” of studying, such as reading through your notes and highlighting the key points. Then you could move on to another type of studying where you complete a few practice problems.

If you use this approach while also applying methods that enable you to study smart , you’ll be on the right track!

8. Move your body

Daily exercise plays a big part in students’ mental and physical health. The benefits of physical activity are endless, from strengthening the body to refreshing the mind.

We are Fitness Freaks is an advocate of performing aerobic exercises to avoid feeling lethargic.

Starting your study session with a quick exercise like jumping jacks gets your heart rate up and improves your focus.

Adding jumping jacks to your daily routine elevates oxygen levels, boosts mental cognition, increases happiness, and enhances your overall performance.

9. Take power naps

You’ll be happy to hear that power naps are a good thing!

The health benefits of power naps include enhanced long-term memory, better logical reasoning, increased creativity, and improved cognitive performance.

The ideal time to take a power nap is between 12:30 pm and 2 pm. You’ll want to avoid taking one too late in the day because it will affect your ability to sleep later on.

But if you have no choice but to wait until later in the day, a 10-minute power nap is ideal and won’t mess up your sleep schedule.

10. Choose the right kind of lighting

Feeling sleepy while studying? Your choice of lighting could be an influencing factor.

Did you know that the colour of light that you use while studying can have an impact on your level of sleepiness?

LED Lighting Info states that cool light colours – blues and whites – are the best LEDs for studying. By mimicking daylight, they help you stay awake and focused.

You’ll feel more attentive and alert when studying under cooler colours.

But starting a few hours before bedtime, I recommend that you study under warmer colours, such as orange and red. This is so you won’t have trouble falling asleep.

11. Find a study buddy

When you have a study buddy, you can motivate each other throughout your session. You can also test each other by asking questions and bouncing ideas off one another.

An advantage of this is that you’re less likely to fall asleep while studying in someone else’s company.

You’ll keep your mind stimulated and more alert. If you see your study buddy beginning to nod off, give them a gentle nudge and encourage them to keep going.

12. Prioritise quality sleep

It might be strange to see a tip related to getting more quality sleep on this list, but I put it here for a reason.

Quality sleep can do wonders for your study sessions. The National Sleep Foundation recommends that healthy adults sleep between seven and nine hours per night.

This research study explored the relationship between sleep quality and academic performance in college students. The results showed that academic performance was positively correlated with longer sleep duration, higher sleep quality, and more consistency in sleep.

So make it a priority to get to bed at about the same time every night, and wake up naturally without an alarm whenever you can.

13. Use your finger or pen as a guide while reading

Sometimes, using a guide to focus on while you study can help you stay alert.

For example, try using a pen as a guide while reading a textbook or your notes. You can also use your finger or any other suitable item you have on hand.

This will help you to concentrate and will prevent you from daydreaming. Your reading efficiency will also increase!

Studying can be a tedious task that may cause students to feel tired and fatigued.

But if you want to learn as effectively as you can, then it’s vital to find an approach that works for you to avoid sleepiness.

By following the tips in this article to stay awake while studying, you’re sure to become a better student!

September 3, 2022 at 5:06 pm

Thank you so much Sir. May Almighty God Rewards you abundantly.

September 3, 2022 at 5:33 pm

Glad you found the article useful.

September 26, 2022 at 10:50 am

You covered almost every point from top to bottom. It’s a nice article based on scientific research.

Thanks a lot for sharing Sir 😊

September 26, 2022 at 11:49 am

You’re welcome!

November 4, 2022 at 6:23 pm

I kindly request you to make a book on studying that is relative to a daily life of a student and what are the effective way to remember what you study. Suggest some healthy food that are useful to increase your will power and ability to remember to be more effective and attentive in classes. Which would help a weak student get a more rate of marks

Thinking you

Your Follower Utsab das

November 4, 2022 at 8:10 pm

Thank you for your comment. You can actually read this article I’ve written: https://www.daniel-wong.com/2015/08/17/study-smart/

It should help.

January 19, 2023 at 1:13 am

After reading this article I find very easy to study and now I don’t feel sleepy while doing studies. Thank you so much sir for sharing this article.

June 30, 2023 at 10:04 am

This are very helpful to me thank u sir

February 28, 2023 at 3:55 pm

Thank you so much sir 😊😊 for this wonderful tips this really helpful for me

May 21, 2023 at 3:13 pm

September 23, 2023 at 12:43 pm

September 14, 2022 at 7:27 am

Great article. Thanks a lot sir.

September 14, 2022 at 9:48 am

You’re welcome.

October 23, 2022 at 3:22 pm

Thank you Sir Daniel! this shall keep my consciousness awake.

November 1, 2022 at 5:54 am

Thanks Sir, i really needed this for my finals!!

November 6, 2022 at 1:10 am

It’s one of the best article I’ve ever heard It’s so useful thanks a lot

November 27, 2022 at 9:10 pm

I hope this article will help me …. Thank you

December 14, 2022 at 10:37 pm

It really really helped me

January 1, 2023 at 9:56 am

I really want to study alot for my exam but cannot able to make it happen into my reality .What thing you can suggest to happen in my life please expert give me a very profound suggestion.

January 2, 2023 at 10:42 pm

it would be really helpful in achieving my new year resolution.. thank you

March 14, 2023 at 2:48 am

Sir your article is really tempting and making me to read my book. Thankyou very much sir.

June 9, 2023 at 11:54 am

Thank you And I will try these tips.

April 13, 2023 at 8:05 am

thank you man! im gonna ace this exam thank you man really thank you!

June 1, 2023 at 12:44 pm

This is a fantastic article i have ever seen. Good job 😁 I am Student and it helps me.

July 4, 2023 at 11:41 pm

Hi just i am trying this i will give soon a better result

July 15, 2023 at 1:00 am

Thanks very much for this article, although I just read this but I’m very sure it will help based on my experience with sleeping while studying and scientific proof.

You are blessed

July 22, 2023 at 1:28 am

Thank you Sir God Bless you

September 3, 2023 at 5:15 pm

Thanks for this great education.

October 13, 2023 at 12:32 am

This really works for me

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Dozing Off? Here’s How to Stay Awake

Last Updated on January 24, 2024

Written by Jill Zwarensteyn

Many people struggle to stay awake throughout the entire day. Sometimes environmental factors may be impacting their energy levels. Other times, poor sleep quality during the night can cause someone to doze off in the middle of the day as their bodies try to catch up on rest. While it would be nice to go back to bed, sometimes our busy schedules simply won’t allow it.

Read on for some of the top tips and tricks to learn how to stop falling asleep. You can employ these tips to combat daytime sleepiness and make it through your work or school day.

Written by Jill Zwarensteyn, Editor

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Struggling to stay awake? Our experts dive into why this might be the case and some tips and tricks to help you through this.

How To Stay Awake Naturally

Go for a brisk walk.

If you need a quick energy boost, consider going for a walk outside. A study 1 conducted by Robert Thayer, P.h.D., found that walking briskly, even for just 10 minutes, could provide more energy and less tension than a candy bar. So, while you may think a sugary snack could energize you, a brisk walk is a better — and healthier — alternative.

Take a Quick Nap

Depending on your daily schedule, you might be able to fit in a quick power nap. If your body is tired, sometimes just catching up on 20 minutes of shut-eye is exactly what you need to keep going. To make the most of your nap, there are several tips you should follow. First, make sure you avoid napping too late in the day as this could affect your ability to fall asleep at night. Second, limit the time you spend napping to only 30 minutes or less. If you sleep too long, you risk waking up groggy, which could make things worse. Plus, sleeping too long could make it harder for you to sleep later on.

Find Out More: Benefits of Power Nap

Rest Your Eyes

Eye strain 2 can make it difficult for some people to keep their eyes open, which in turn could cause you to feel tired. To help alleviate eye strain, take a break from staring at computer screens, cell phones, or spreadsheets, and allow yourself some time to close your eyes and recharge. If you’re regularly on computers or other technological devices, consider investing in blue light-blocking glasses , which are known to help reduce eye strain.

Eat a Healthy Snack

Low blood sugar could cause some people to feel exhausted at random times. Therefore, eating a healthy snack could help regulate blood sugar level s 3 , which should aid in increasing energy and eliminating sugar crashes. Examples of good foods for an afternoon snack include nuts, low-fat dairy products like cheese or yogurt, or fruits and vegetables.

Start a Conversation With Someone

Find ways to energize the mind, which may also increase physical energy and alertness. Start a conversation about an engaging topic such as your favorite shows or something mentally stimulating like politics or career projects. Having another person to turn your attention to could help keep the sleepiness at bay.

Keep the Lights on

People generally sleep better in dark rooms because light can interfere with our circadian rhythms . Light tells the body it’s time to be awake, whereas darkness signals the body it’s time for sleep. Therefore, you can use light to your advantage to help you stay alert. Try adding a brighter light source to give you more energy. We also mentioned earlier that a brisk walk could help keep you from falling asleep. This is especially true on a sunny day, with the sunlight providing even more of an energy boost.

Practice Deep Breathing

Deep breathing 4 is another technique that could keep you alert. These breathing exercises increase the levels of oxygen and nutrients in the body, and according to experts, this allows your organs to function at their best, giving you more energy in the process. Taking deep breaths has other benefits as well, including reduced stress, a stronger immune system, and better circulation.

Switch Tasks

Monotony could cause someone to feel bored and eventually sleepy during the day. Instead, try switching things up to keep your mind sharp and focused.

Start by noting the time of day when you have the most energy. Is it the morning? If this is the case, reserve the tasks that require the most attention to detail during this time when you’re naturally at your peak performance.

Then, if you regularly experience an afternoon lull, try mixing up your routine to get your mind and body stimulated. This would be an excellent time for a walk, deep breathing exercises, a healthy snack, or even a workout class if your schedule permits it. Once you get some energy back in your system, you’ll be ready to return to your work or school assignments.

Hydrate Yourself

We normally look to coffee to keep us alert, but you might consider reaching for a water bottle instead. One of the symptoms of dehydration 5 is feeling tired, so consuming more water is an excellent way to help revitalize you during the day.

Exercise can help wake the body and mind by releasing endorphins and getting the heart rate up. Like deep breathing, physical activity helps get more oxygen and nutrients to your body, which creates more energy. Go for a quick jog, do some light cardio like jumping jacks, or keep a pedal bike under your desk.

Go to Bed Early

If you usually feel sleepy throughout the day, you may not be getting enough shut-eye during the night. Experts say adults should you between 7 and 9 hours of sleep each night.

However, if you’re staying up until Midnight and waking up at 6:00 a.m., this means you’re likely sleep-deprived. In some cases, you might be getting 7 hours a night, but your body may be better off with 8 or 9 hours. Try going to bed earlier and seeing if the extra time asleep has you feeling better during the day.

Drink Coffee

Many coffee drinkers rely on a good cup of Joe to get them going in the morning. However, that doesn’t mean you should be sipping coffee all throughout the day. Caffeine 6 can stay in your system for up to 6 hours, which means if you have coffee too late in the day, it may be harder for you to sleep at night. Generally, it’s okay to sip coffee in the morning and early afternoon, but 3:00 p.m. is a good time to cut off your caffeine intake for the day.

Give Yourself A Massage

A quick massage can boost circulation 7 , promoting energy and alertness. Experts recommend rubbing between the thumb and forefinger or massaging up the back of the neck to the scalp. Gently massaging the earlobes may also help stave off that sleepy feeling.

How to Stay Awake at Work or in a Meeting

Maintain eye contact.

Being around other people should provide stimulation that can increase your energy levels. Find someone to talk to, preferably in person so that you can look them directly in the eye. This should bring the focus to them and away from your tired state.

Keep Scented Products Around

Scents can be a great way to feel more invigorated and improve your overall mood. Keep a small bottle of peppermint oil or a favorite citrus scent in your desk or bag and inhale deeply for a quick pick-me-up. Rosemary, eucalyptus, and lemongrass scents have also been known to increase energy.

Mind Your Posture While Seated

A study from Health Psychology 8 points to posture as a surprising factor in energy levels. Those who sat up straight at their desks reported an increase in energy and interest. If you find yourself slumping over in your exhaustion, try sitting up straight as an arrow and see if you notice a positive change.

Splash Water on Your Face

Throwing cold water on your face should give you a much-needed mid-day jolt, helping you to stay awake. This may also be a good way to cool off if it’s a hot day since the heat could make you feel even more sleepy.

Chew a Piece of Gum

Chewing gum is another easy way to wake yourself up. Researchers found that gum chewing 9 can boost energy levels. Earlier, we recommend peppermint as an energy-promoting scent, so consider getting some peppermint-flavored gum specifically.

How to Stay Awake in Class

As kids reach adolescence, their biological clocks shift 10 , which means they’re more inclined to stay up late. Of course, this can be a problem if your school day still starts early, which is why many teens may need help trying to stay awake in class.

Many of the suggestions we provided above can also work for students, such as drinking more water, splashing cold water on your face, and doing deep breathing exercises. While you may not be able to start up a conversation in the middle of class, use the time in between classes to say a quick hello to a friend rather than looking at your phone. Speaking with a friend can give you a quick energy boost before the next class begins.

Another thing teens will have to be mindful of is all-nighters , which is when someone stays up all night, usually to study for a test or finish an assignment. In some cases, you may just be restless before a big exam and have trouble going to sleep. All-nighters aren’t ideal, but if they happen, you can help yourself to stay awake throughout the day.

Your brain should increase activity in certain areas to help make up for your lack of sleep. However, you should avoid multitasking since you won’t be able to focus as well, yet another reason why these aren’t ideal for students.

Exercise, energy-boosting foods, or a splash of cold water could help keep you going. Your body may also naturally adjust your level of sleepiness to keep your circadian rhythm on track. You may feel most tired in the early morning before this adjustment period takes place.

If you’re a junior or senior in high school and are now driving, find a ride to school. You should avoid getting behind the wheel because drowsy driving increases your risk of an accident.

By the time you get home, you may be anxious to get to bed. However, this could throw off your sleep schedule. Instead, try to stay awake until your regular bedtime so that you can get back on schedule.

When to Seek a Doctor’s Advice

Any time you feel that your exhaustion or sleep deprivation is interfering with your health, safety, or daily activities, it’s time to consult a medical professional. If home remedies cause any negative side effects, stop using them immediately and ask your doctor for advice on how to care for your sleep cycle. You may just have a sleep disorder .

Nodding off at odd hours can happen to anyone for a variety of reasons. The good news is that you can find different ways to address this issue and should strive to find the healthiest options that work best for you.

Try healthy activities like energy-boosting snacks, exercise, or a quick nap to get you through your most sluggish times, and these don’t do the trick, reach out to a medical professional for help.

References:

• Thayer, Robert E. “Energy, tiredness, and tension effects of a sugar snack versus moderate exercise”. American Psychological Association. https://psycnet.apa.org/record/1987-14916-001. 1987.
• Wilson, Shayla. “Eye Strain”. Kellogg Eye Center, University of Michigan Health System. Last modified April 2015. https://www.med.umich.edu/1libr/Ophthalmology/comprehensive/EyeStrain.pdf.
• “Healthy eating for blood sugar control”. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/healthy-eating-for-blood-sugar-control. 2021.
• Riehl, Megan. “An Easy Way to Beat Stress — and Build a Healthier Life”. University of Michigan Health. https://healthblog.uofmhealth.org/lifestyle/an-easy-way-to-beat-stress-and-build-a-healthier-life#:~:text=By%20releasing%20endorphins%2C%20the%20body,function%20at%20an%20optimal%20level. 2016.
• “Dehydration”. National Health Service. Last modified August 9, 2024. https://www.nhs.uk/conditions/dehydration/.
• Drake Ph.D. F.A.A.S.M., Christopher., Roehrs, Ph.D., F.A.A.S.M., Timothy., Shambroom, B.S., John., Roth, Ph.D., Thomas. “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed”. Journal of Clinical Sleep Medicine Volume 9, Issue 11. https://jcsm.aasm.org/doi/10.5664/jcsm.3170. 2013.
• “Massage therapy improves circulation, eases muscle soreness”. University of Illinois Chicago. https://today.uic.edu/massage-therapy-improves-circulation-alleviates-muscle-soreness/. 2014.
• Nair, S., Sagar, M., Sollers, J. III, Consedine, N., & Broadbent, E. “Do slumped and upright postures affect stress responses? A randomized trial”. American Psychological Association. https://psycnet.apa.org/record/2014-37739-001. 2015.
• “Chewing Gum Can Reduce Calorie Intake, Increase Energy Expenditure, Nutritionist Finds”. University of Rhode Island. https://www.sciencedaily.com/releases/2009/10/091027132245.htm. 2009.
• “Sleep and Your Teen”. Nemours Kids Health. https://kidshealth.org/en/parents/sleep-problems.html#:~:text=The%20body%20releases%20the%20sleep,up%20later%20in%20the%20morning. 2021.

Jill Zwarensteyn

About author.

Jill Zwarensteyn is the Editor for Sleep Advisor and a Certified Sleep Science Coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Combination Sleeper

How to Stay Awake

Dr. Elizabeth Rausch-Phung

Preventive Medicine Physician

Dr. Rausch-Phung is a board-certified preventive medicine physician and a freelance medical writer specializing in health, wellness, and prevention with a passion for health communication.

Want to read more about all our experts in the field?

Dr. Anis Rehman

Internal Medicine Physician

Dr. Rehman, M.D., is a board-certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism.

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Table of Contents

Change Your Wake Up Routine

Go on a walk, eat a healthy snack, turn up the lights, grab some caffeine, take a power nap, frequently asked questions.

As many as one in four people Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source feel so sleepy during the day that they have difficulty doing their work, schooling, or other important activities. People who have sleep disorders, work night shifts, or pull all-nighters often find themselves struggling to stay awake. While there is no replacement Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source for getting the right amount of sleep , it is common to seek out ways to stay awake during class, at work, or while driving.

We cover several tips on how to stay awake, including ways to improve your morning routine and the best times for exercise or taking a power nap. We also address the benefits of a well-timed snack and offer suggestions for staying awake during class, work, and while driving.

Just as a bedtime routine can help you fall asleep, having a consistent wake up routine helps you wake up on time feeling alert. To improve your morning routine, be sure to wake up at the same time Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source every day, even on your days off. Keeping a consistent schedule will make it easier to wake up naturally and on time.

Get some sunlight as soon as possible after waking up. Exposure to bright light soon after rising can help you wake up and feel alert. However, if you work nights or live in the very northern or southern part of the world, you may not have access to natural light when you wake up. As an alternative to natural sunlight, using a light therapy box or visor can help you to feel less sleepy and more awake.

A quick break for some physical activity can help you feel more alert. Exercise releases endorphins Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source in the brain that can raise your energy levels, improve your mood, and lessen pain.

Taking a short walk is linked to higher energy levels that may last for two hours or more Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source after you finish exercising. Research has shown that regular exercise can even improve alertness in people with chronic health conditions like narcolepsy Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source and chronic fatigue Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . As an added benefit, regular exercise helps you fall asleep faster at bedtime and improves the length and quality of your sleep.

Healthy food choices can help fight sleepiness. When you are trying to stay awake, try not to avoid meals just because you are tired. Low blood sugar can make you feel more worn out. If you do fall asleep after skipping a meal, hunger might wake you up earlier than you want.

While you may feel a temporary boost of energy after eating sugary snacks, high-sugar foods and beverages actually make you feel more tired over time. Instead, try having balanced meals containing protein and vegetables to help you stay alert. Fruits, vegetables, yogurt, eggs, nuts, fish, beans, and lean meats are all healthy food choices.

Finally, if you are trying to stay awake despite sleep loss, be sure to drink plenty of water . Dehydration can make you feel more tired.

Bright light Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source strongly influences circadian rhythms . Sunlight helps keep the body’s internal clock on track, which can keep you feeling awake during the day. Taking a break outside can help you shake off your drowsiness and may improve your mood as well. If you cannot go outside, sit by a window or try a lamp that is designed to imitate natural light.

During night shifts, adjust lighting in your workplace to be as bright as possible. If the overhead lighting is too dim, consider using a portable light box. However, when you are not at work, follow sleep hygiene recommendations and sleep in a quiet, dark, and cool room

Caffeine is a powerful stimulant that is commonly found in coffee, tea, soda , and energy drinks. It can make you feel more alert, less tired Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source , and improve your concentration Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source and energy. Coffee and tea are the most commonly used alertness-promoting substances in the world.

Caffeine’s effects on alertness and energy work by blocking adenosine within the brain. Adenosine is a naturally-occurring chemical that makes you feel sleepy. By blocking the effects of adenosine, caffeine excites your nervous system, leading to faster reactions, improved attention, and a better mood among other effects.

Caffeine starts working in about a half hour but its effects can last for many hours. The amount of caffeine in one cup of coffee or two cups of tea may keep you alert through a shift at work or a few hours at school. Be careful though, because caffeine can make it harder to fall asleep, so avoid caffeine Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source within eight hours before you plan to go to bed.

While caffeine can help you stay awake in the short term, it should not take the place of regularly getting enough sleep. If you use large amounts of caffeine, you may find that caffeine no longer makes you feel as alert as it once did or that you need to take higher amounts to get the same effects.

While napping in order to stay awake may sound counterintuitive, a short nap can help you feel more awake for several hours afterwards. Studies have found that people feel more alert and less sleepy after napping. However, naps should not take the place of regularly getting enough sleep. Napping too much can make it more difficult for you to fall asleep at night .

Health experts recommend limiting daytime naps to about 20 minutes at a time. Longer naps can actually make you feel groggier than short naps due to sleep inertia . Sleep inertia can leave you waking up from deep sleep feeling groggy, confused or in a bad mood. Sleep inertia usually lasts less than an hour, but may last longer if you are sleep deprived. Bright lights, washing your face, and caffeine may shorten sleep inertia.

The best times for a nap are in the early morning or mid-afternoon before 3 p.m. Napping closer to your desired bedtime may interfere with falling asleep on time Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source .

To stay awake in class, pack a portable, low-carbohydrate snack and some water and take a few minutes to be active before you get to class. Physical activity during schooling has been linked to higher alertness, concentration, and focus among students from grade school to university. Between classes, as little as 5 to 10 minutes of physical activity can help boost your alertness.

Working while tired is linked to a higher risk of poor job performance, work errors, accidents and injuries. Taking caffeine close to the end of a shift can make it more difficult to sleep after you get home from work. Instead, a single cup of coffee or tea at the start of a work shift may be more effective than spacing out small doses over the course of your day. A quick nap or caffeine before work may improve your alertness during a night shift. If still you feel tired during a shift, try mixing up what you are working on. Repetitive and boring work is just as bad for your level of alertness as being sleep deprived.

If you feel tired while driving, pull over and stop the car as soon as you can safely do so. Drowsy driving can be as dangerous as driving while intoxicated. A 20-minute nap can help improve alertness and safe driving ability. Caffeine may also help, but it may be less effective if you are very sleep deprived or if you regularly use caffeine. Cold air, food, non-caffeinated beverages, and listening to music have not been proven to prevent drowsy driving. If you know in advance that you may need to drive while tired, it is best to arrange to ride with a friend or coworker, take public transportation, or reschedule your drive.

While it may seem like a good idea to stay up all night for work or school, sleep loss can negatively affect your performance and increase your risk of accidents. A single all-nighter can interfere with your thinking, mental health, and judgment. If you cannot avoid an all-nighter, the best way to recover is to get enough sleep as soon as you can. Re-establish your bedtime and wake-up schedule as quickly as possible and avoid long daytime naps that interfere with bedtime sleep. Get physical activity, ideally in sunlight, eat low-carbohydrate meals, and drink plenty of water.

As an alternative to caffeine, make sure to get as much bright light as possible, preferably natural sunlight. Make time for 5 to 10 minutes of physical activity. Eat a healthy, low-carbohydrate snack and drink water. Finally, try taking a 20-minute nap, but avoid napping for too long or too late in the day as it may make it harder for you to fall asleep at bedtime.

• New Research Evaluates Accuracy of Sleep Trackers
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Chervin, R. D. (2022, October 4). Approach to the patient with excessive daytime sleepiness. In T. E. Scammell (Ed.). UpToDate.

National Institute for Occupational Safety and Health. (2020, April 1). Reducing risks associated with long work hours. Centers for Disease Control and Prevention.

Maski K. (2022, May 23). Insufficient sleep: Evaluation and management. In T. E. Scammell (Ed.). UpToDate.

Johnston, B. D. (2021, August). Benefits of exercise. Merck Manual Consumer Version.

Thayer, R. E. (1987). Energy, tiredness, and tension effects of a sugar snack versus moderate exercise. Journal of Personality and Social Psychology, 52(1), 119-125.

Maski, K., & Kotagal, S. (2022, September 19). Management and prognosis of narcolepsy in children. In T. E. Scammell & R. D. Chervin (Eds.). UpToDate.

Fosnocht, K. M., & Ende, J. (2021, May 21). Approach to the adult patient with fatigue. In J. E. Elmore (Ed.). UpToDate.

Schwab, R. J. (2022, May). Circadian rhythm sleep disorders. Merck Manual Professional Version.

Cheng, P., & Drake, C. L. (2022, November 3). Sleep-wake disturbances in shift workers. In C. A. Goldstein (Ed.). UpToDate.

Bordeaux, B., & Lieberman, H. R. (2022, June 2). Benefits and risks of caffeine and caffeinated beverages. In D. Seres (Ed.). UpToDate.

Basit, H., Damhoff, T. C., & Huecker, M. R. (2022, June 7). Sleeplessness and circadian disorder. In StatPearls. StatPearls Publishing.

Chawla, J. (2022, August 31). Insomnia. Medscape.

Goldstein, C. A. (2022, April 5). Jet lag. In R. Benca (Ed.). UpToDate.

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How to Avoid Homework Stress

Last Updated: March 28, 2019 References

This article was co-authored by Emily Listmann, MA . Emily Listmann is a Private Tutor and Life Coach in Santa Cruz, California. In 2018, she founded Mindful & Well, a natural healing and wellness coaching service. She has worked as a Social Studies Teacher, Curriculum Coordinator, and an SAT Prep Teacher. She received her MA in Education from the Stanford Graduate School of Education in 2014. Emily also received her Wellness Coach Certificate from Cornell University and completed the Mindfulness Training by Mindful Schools. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 133,267 times.

Students of all kinds are often faced with what can seem like an overwhelming amount of homework. Although homework can be a source of stress, completing it can be a very rewarding and even relaxing experience if done in an organized and timely manner. Remember, homework is not intended as punishment, but is used to reinforce everything you’ve learned in class. Try to view it as a chance to sharpen your skills and understanding.

Managing Your Time

• Try to work earlier, rather than later, if possible. This way, you won’t be rushing to finish your work before bedtime.
• Find a time of day during which you can concentrate well. Some people work best in the afternoon, while others can concentrate better on a full stomach after dinner.
• Choose a time when you will have relatively few distractions. Mealtimes, times during which you have standing engagements, or periods usually used for socializing are not the best choices.
• Allow enough time to complete your work. Making sure the total time you allow yourself for homework is sufficient for you to complete all your assignments is crucial. [1] X Research source [2] X Research source

• Save an appropriate amount of time for projects considering your normal homework load.
• Estimate how much time you will need each day, week, and month depending on your usual workload. Allow yourself at least this much time in your schedule, and consider allotting a fair amount more to compensate for unexpected complications or additional assignments.
• Reserve plenty of time for bigger projects, as they are more involved, and it is harder to estimate how much time you might need to complete them.

• Get a day planner or a notebook to write down your homework assignments, and assign an estimated amount of time to each assignment. Make sure to always give yourself more time than you think you’ll need.
• Plan to finish daily homework every day, then divide up weekly homework over the course of the entire week.
• Rank assignments in due-date order. Begin on those assignments due first, and work your way though. Finishing assignments according to due-date will help you avoid having to hurry through homework the night before it must be handed in.
• Allow more time for more difficult subjects and difficult assignments. Each individual person will have their strong subjects—and those that come a little harder. Make sure you take into account which subjects are harder for you, and allow more time for them during your scheduling.

Working Hard at School and in Class

• If you’re too shy to ask questions, or don’t feel it’s appropriate to do so during class, write them down in your notebook and then ask the teacher or professor after class.
• If you don't understand a concept, ask your teacher to explain it again, with specifics.
• If you're having trouble with a math problem, ask the teacher to demonstrate it again using a different example.
• Remember, when it comes to learning and education, there are no bad questions.

• Pay attention to important terms and ideas. Make sure to note things your teacher stresses, key terms, and other important concepts.
• Write clearly and legibly. If you can’t read your handwriting, it’ll take you longer to reference your notes at home.
• Keep your notebook organized with dividers and labels. This way, you’ll be able to locate helpful information in a pinch and finish your homework quicker. [4] X Research source

• Get permission.
• Sit up front and close to the instructor.
• Make sure to label your recordings so you don't lose track of them.
• Try to listen to them that same day while everything is fresh in your mind.

• Work in class. If you finish a class assignment early, review your notes or start your homework.
• Study at lunch. If you have time at lunch, consider working on homework. You can do this leisurely by just reviewing what you’ll need to do at home, or you can just jump right into your work.
• Don't waste time. If you get to class early, use that time for homework. In addition, many schools let students go to the library during this unplanned time, and it's a great place to finish uncompleted assignments.

Doing Your Homework

• Get some fresh air
• Go for a short run
• Do push-ups
• Walk your dog
• Listen to music
• Have a snack

• Study groups break up the monotony of daily homework and make for a less stressful experience than trying to cram on your own.
• Note that each person should turn in individualized assignments rather than collaborating to find the answers.

Balancing Homework with Life

• AP or IB classes often have 2 or 3 times the amount of reading and homework as regular courses.
• Honors classes may have up to double the amount of work required as regular courses.
• College students need to consider whether they want to take the recommended course load (often 4 classes) or more. More classes might help you finish your degree sooner, but if you are juggling work and extracurricular activities, you might be overwhelmed. [8] X Research source [9] X Research source

• Rank your classes and activities in order of importance.
• Estimate (realistically) how long your academic and extracurricular activities will take.
• Figure out how much time you have overall.
• If you’ve over committed, you need to drop your lowest ranked class or activity.

• Make sure to reserve mealtimes for family, rather than working.
• Try to set aside the weekend for family, and work only if you need to catch up or get ahead.
• Don’t plan on working on holidays, even if you try, your productivity likely won’t be high.

• Pick a reasonable hour to go to sleep every night.
• Try to do your morning prep work like ironing clothes and making your lunch at night.
• Take a nap after school or after classes if you need. You’ll probably be able to do better work in less time if you are rested. [10] X Research source [11] X Research source
• If you’re in middle or high school, talk to your parents and your teachers about the issue and ask them to help you figure out a solution.
• If you’re a college student, reach out to your professors and advisor for help.
• If it takes you much longer to finish your homework than it takes other students, it may be due to a learning difference. Ask your parents to schedule a meeting with a learning specialist.

Community Q&A

• Ask for help when you need it. This is the biggest thing you should do. Don't worry if people think you're dumb, because chances are, you're making a higher grade than them. Thanks Helpful 2 Not Helpful 4
• Actually pay attention to the teacher and ask if you don't know how to do the work. The stress can go away if you know exactly what to do. Thanks Helpful 2 Not Helpful 2
• Recognize that some teachers get mad if you do separate homework assignments for different classes, so learn to be discreet about it. Thanks Helpful 3 Not Helpful 0

You Might Also Like

• ↑ http://www.webmd.com/parenting/features/coping-school-stress
• ↑ http://www.kidzworld.com/article/24574-how-to-avoid-homework-stress
• ↑ http://www.dartmouth.edu/~acskills/success/notes.html
• ↑ https://stressfreekids.com/10038/homework-stress
• ↑ http://www.huffingtonpost.com/rebecca-jackson/5-ways-to-relieve-homework-stress-in-5-minutes_b_6572786.html
• ↑ https://stressfreekids.com/11607/reduce-homework-stress
• ↑ https://www.washingtonpost.com/local/education/how-students-can-survive-the-ap-course-workload/2012/03/01/gIQA8u28qR_story.html
• ↑ http://www.usnews.com/education/high-schools/articles/2012/05/10/weigh-the-benefits-stress-of-ap-courses-for-your-student
• ↑ http://www.nationwidechildrens.org/sleep-in-adolescents
• ↑ https://www.google.com/?gws_rd=ssl#q=how+much+sleep+do+20+year+old+need

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Oct 12, 2016

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• August 12, 2023

Managing Homework and Bedtime Routine: Striking a Balance for School-Aged Children

Managing homework and bedtime routines: striking a balance for school-aged children.

As the school year gets underway, balancing children’s homework and bedtime routine  can feel like a tightrope walk for parents. And the struggle is real—on one hand, it’s important for children to get enough sleep to support their cognitive development, memory consolidation, and learning. On the other hand, there’s a lot of homework to be done!

We’re here to guide you through the challenges of balancing homework and bedtime, so your young scholars can thrive in the classroom and under the covers.

The Importance of Sleep for School-Aged Children

Remember when naptime felt like a punishment? Turns out, sleep is the superhero of cognitive development . While our kids snooze, their brains are busy building memory bridges and sharpening their problem-solving skills. Adequate, quality sleep is the secret ingredient to their attention span, emotional resilience, and yes, even those pop quizzes.

Understanding the Challenges of Homework and Sleep

There are several challenges that can make it difficult for children to get enough sleep . First, there’s the nightly battle of sitting down to tackle homework. And then, the dreaded dilemma of: stay up to finish this assignment or prioritize sleep and go to bed? It’s a conundrum every parent faces.

Too Much Homework

Many school-aged children come home with a stack of homework that feels like more than they can complete in one night, which commonly leads to late nights and possibly sleep deprivation.

Screen Time

From TVs to smartphones, computers to tablets, many children spend hours each day using electronic devices. This screen time can stimulate the brain, interfering with their sleep and making it difficult for them to fall asleep.

Kids can experience stressors from a number of sources, including academic pressure, social demands, and even family problems at home. This stress can make it difficult not only to focus on homework but also to fall asleep and stay asleep.

Crafting a Homework Schedule that Respects Sleep Needs

Picture this: a homework schedule that respects both learning and essential snooze time. Dreamy, right? Here are a few things that parents can do to help your children create a homework management schedule that respects their sleep needs:

• Set limits on homework hours. The National Sleep Foundation recommends that children ages 9-13 should ideally get 9-11 hours of sleep per night, but sometimes it can feel like their homework workload can eat into those precious sleep hours. That’s why healthy time management habits are essential. Teaching your child how to prioritize tasks and set achievable goals can significantly impact the number of hours they spend on homework each night. Ultimately, helping them manage their workload effectively not only supports their learning journey but also ensures they have ample time for the quality sleep they need.
• Prioritize tasks. Help your child to prioritize their homework tasks so that they can focus on the most important assignments first and prevent feeling overwhelmed or stressed.
• Take breaks. Encourage your child to take breaks every 20-30 minutes while they’re working on homework. Regular breaks will help them stay focused and avoid getting burned out.
• Set a bedtime schedule and stick to it. Even on weekends, it’s important to stick to a regular bedtime schedule to regulate your child’s body clock and make it easier for them to fall asleep and stay asleep at night.
• Set a “no screen” rule for one hour before bed. The blue light emitted from screens can interfere with the production of melatonin, a hormone that helps to regulate sleep. Limiting screen time before bed will give your child’s eyes a break from the blue light emitted from screens and help them to wind down after a long day. If your child needs to use a screen before bed, finishing up homework or reading on a tablet, make sure their devices are scheduled to regularly shift into “night mode” a couple hours before bedtime.

Establishing a Consistent Bedtime Routine

A consistent bedtime routine isn’t just a calming ritual; it’s a sleep-inducing magic spell. Winding down with calming activities helps encourage sleep. Here are some healthy sleep habits to add to a nightly routine for a seamless transition to dreamland:

• Reading. Not only can reading help improve your child’s literacy skills, but it is also a great way for them to relax and unwind before bed. 
• Taking a bath. A warm bath can help to soothe the body and mind, making it easier to fall asleep.
• Listening to calming music. Create a relaxing atmosphere and promote sleep with some quiet, calming music.
• Stretching. Gentle stretching can help relax the body and mind, making it easier to fall asleep.
• Meditation. Similar to stretching, meditation can help calm the mind and body and promote relaxation before bed.

Collaborative Communication Between Parents and Children

Striking a balance between homework and bedtime can feel like a science experiment—tinkering to figure out the right ratio between enforcing the rules and going with the flow or prioritizing wellness and completing tasks. But the truth is, there is no magical equation or one-size-fits-all solution to strike the right balance between homework management and bedtime. 

In fact, a 2018 Better Sleep Council study found that homework-related stress is a significant concern for high school students, with more than three-fourths (75%) citing it as a source of stress. The study also found that students spending excessive time on homework (39% spending 3+ hours) may experience increased stress without proportional academic benefits, further underscoring the need for a more thoughtful approach to homework and its impact on sleep.

One way to help find the right balance for your kids? Keeping a line of open communication. Talk to your kids about their schoolwork and sleep needs . Our advice?

• Get their insight. Ask them about how much homework they have each night and how long they think it might take them to finish.
• Organize their workload. Get a homework planner to help them to prioritize their tasks and set achievable goals.
• Encourage participation. Involve them in crafting their routines, empowering them to take charge of their education and sleep.
• Work together. If they’re feeling overwhelmed or stressed, work together to find solutions.

This isn’t just about bedtime routine; it’s about fostering responsibility and finding balance.

Explore more sleep-related resources, tips, and research at bettersleep.org .

Related Posts

Mindfulness and Relaxation Techniques for Reducing Insomnia and Enhancing Sleep Quality

10 Effective Tips to Improve Your Sleep Hygiene for a Restful Night

Summer Sleep Tips: Creating a Relaxing Summer Sleep Sanctuary

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Stop doomscrolling and get ready for bed. Here's how to reclaim a good night's sleep

Maria Godoy

Audrey Nguyen

My days often feel like they're bursting at the seams. Between work, caring for my kids and handling all the tasks it takes to keep my house from falling into utter chaos, it can be hard to find time to properly unwind.

By the time I get into bed, I find myself picking up my phone and just scrolling and scrolling and scrolling. I stay up past my bedtime, despite being exhausted and knowing I'd be better off going to sleep. This behavior is called "revenge bedtime procrastination."

The idea comes from a Chinese phrase that describes the habits of workers who skimp on sleep to engage in leisure activities as a way to make up for long work days.

"We value productivity so much that we pack our days," says Lauren Whitehurst , a cognitive neuroscientist and sleep researcher at the University of Kentucky. Revenge bedtime procrastination, she says, "is really a kind of commentary on [our lack of down time.]" It's not about the inability to sleep – it's about delaying sleep in an effort to assert some kind of control over your time.

Revenge bedtime procrastination tends to be more common among parents, shift workers and those who have high-stress jobs. While the phenomenon isn't new, more time at home during the pandemic made many people more aware of their sleep patterns – including late-night moments stolen for oneself.

How to wake up early, even if you're not a morning person

But those moments come at a price. Not getting enough rest "affects the way you're going to be functioning at work, at home, at school the next day," says Dr. Raj Dasgupta, a specialist in pulmonary, critical care and sleep medicine at the University of Southern California Keck School of Medicine.

Chronic sleep deprivation has broad implications for health. When we don't get the full amount of sleep we need each night , it can disrupt critical bodily processes, Whitehurst says. Sleep gives our cardiovascular system a break, and bolsters our cognitive abilities and immune system. "Cardiovascular disease can be predicted by how poor someone sleeps throughout their lifetime. Alzheimer's disease has also been linked to sleep losses throughout [one's] lifetime," she notes.

Here are some strategies to break the cycle of bedtime procrastination and reclaim some of those precious hours of sleep. And, remember: "sleep is very individualized ," says Dr. Dasguptao if – so, if one strategy doesn't work for you, try another.

Reserve your bed for sleeping – not stressing

If you really can't sleep, it may be better to get out of bed and take care of whatever is on your mind before returning to your bed. Photo Illustration by Becky Harlan/NPR hide caption

If you really can't sleep, it may be better to get out of bed and take care of whatever is on your mind before returning to your bed.

Sometimes getting up and doing the thing that's keeping you awake can actually help you fall asleep faster. "Go ahead and finish that thing for work or [send] that email to your sister – whatever it is that you need to get off your mind," Whitehurst says. "And then you [can] try to engage in sleep again."

If what's keeping you up is your stress about still being awake, "go ahead and get up out of bed," Whitehurst says. Walk around the house and wash dishes or do some light stretches – whatever will settle your mind.

Shots - Health News

How to get sleep in uneasy times.

"I'll do things that are kind of naturally calming and I'll kind of work out whatever [I am ruminating on] outside of my bed," says Whitehurst. "Most times I get really sleepy again, and I go back to bed and I fall asleep just fine."

Create an environment conducive to sleep

"Our brains ' biggest cue about when to be awake and when to sleep is light," says Whitehurst. If you do get out of bed to work out your anxiety, bright lights in the hallway or the rest of the house will only further disrupt your ability to fall asleep. She advises placing night lights throughout your house to guide your way at night without overstimulation.

Sleeping with even a little bit of light isn't good for your health, study shows

Minimizing how much light seeps into the sleep environment can help promote better sleep . Consider installing blackout curtains or room-darkening shades in your bedroom. Cooler temperatures can also sleep better, adds Dasgupta. If you don't want to run the AC or a fan all night, try rethinking what you wear to bed. Experiment with what works best for you.

Narrow your after-hours to-do list

Your work day is done, the family has had dinner and the kids have finished their homework. Still have 17 other things on your to-do list? Instead of staying up late to tackle them all, pick one or two things and just focus on those, Whitehurst advises.

The same advice goes for the activities you use to unwind, Dasgupta adds. For example, instead of staying up until 2 a.m. binging the final season of his favorite show, " I'll stay up an extra hour," he says. "Maybe I will only watch one episode." In other words, give yourself some grace – but be mindful of prioritizing rest.

Make a bedtime routine – and stick to it

Parents know that bedtime routines help young children wind down before bed. Taking a warm bath, changing into pajamas and curling up with a good book before turning out the lights at a consistent time works just as well for adults, says Whitehurst.

Getting kids ready for bedtime can be a struggle. Here are tips to make it a smoother operation

"The more that you can create regularity in your day, create regularity around your sleep...the better it is for you," she says.

If you have trouble starting your sleep routine, try setting a sleep alarm to remind you when it's time to start settling for the night.

Society doesn't always make it easy, but it's important to do the things that are within our control to prioritize getting enough sleep, says Whitehurst. "Being intentional about [getting to bed at a reasonable time] could really help you still get ... time for yourself," she says, "but also make sure that you're getting good sleep."

The audio portion of this episode was produced by Audrey Nguyen, with engineering support from Kwesi Lee. We'd love to hear from you. Leave us a voicemail at 202-216-9823, or email us at [email protected].

Listen to Life Kit on Apple Podcasts and Spotify , or sign up for our newsletter .

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How to Avoid Distractions While Studying

Last Updated: June 24, 2024 Fact Checked

This article was co-authored by Ashley Pritchard, MA . Ashley Pritchard is an Academic and School Counselor at Delaware Valley Regional High School in Frenchtown, New Jersey. Ashley has over 3 years of high school, college, and career counseling experience. She has an MA in School Counseling with a specialization in Mental Health from Caldwell University and is certified as an Independent Education Consultant through the University of California, Irvine. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 825,076 times.

You know you really want to get good grades. Your parents have put the pressure on, or you promised yourself you would do better. But you keep getting distracted! If you work to find a focused mindset, establish a study schedule , and choose the right place to study, you can cut out the distractions you have control over and minimize the ones you can't stop completely.

Easy Tips for Better Focus

• For example, if you have a biology exam coming up that covers three chapters, you don't have to cram everything into one study session. Try focusing first on the parts that give you trouble, like that subsection on the Krebs cycle. Also try making notes and flashcards as it helps.

• Turn off notifications on your devices. (If your device has the “Do not disturb” mode, try using that.) Better still, turn them off completely.
• Don't take calls or texts. Turn off your phone if you are able, or at least keep it on silent and away.
• If you can't stop this distraction, look into apps or browser plugins that can block social media, certain websites, or any other specific outlets that pull you away from studying. [4] X Research source

• Moving around a bit, such as by taking a brief walk, will be most beneficial.

• If you do this consistently, you should find that you gradually spend less and less time being distracted.

Hacking Your Study Schedule

• For example, you might decide to study biology for an hour on Monday night, followed by an hour of English. Then, on Tuesday afternoons, you study Math for two hours.
• If you are studying around other people, post your schedule so they will know when it's not ok to distract you.

Creating the Perfect Study Space

• Most people like a place that is neither too cold nor too warm.
• A study space shouldn't be loud. Some people prefer a place that is absolutely quiet, others like a little background noise.
• If you are often distracted by studying, choose a seat that faces a wall rather than a window, hallway, or other seats.

• You can also message your friends, tell them when you're studying, and ask them not to disturb you during that time.
• If your home environment is always too noisy and you can't study anywhere else, a pair of earplugs, ear defenders or noise-cancelling headphones should block most (if not all) of the noise out. Playing a calm "white noise" background track through headphones can help you to focus on your studies while also masking even more noise around you if you find music too distracting.

• The music should be fairly quiet.
• Choose music that has no lyrics so you'll be less likely to become distracted.
• Consider listening to “white noise” tracks for background noise instead of music.

Study Schedule Template

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• If you study at home and are constantly bothered by parents, pets, and siblings, move to a place that's away from them, but where you're still motivated to study. Thanks Helpful 21 Not Helpful 3
• If you mostly get online distractions, consider using a site blocker Thanks Helpful 10 Not Helpful 1

Tips from our Readers

• Set a timer for 20-30 minutes and work hard with no distractions for that time. When the timer goes off, get up and take a five minute break to check your phone, use the bathroom, etc. After the short break, set the timer again. Working in short increments keeps you motivated to continue working and helps you focus for short bursts rather than trying to exert yourself constantly.
• According to a recent study, classical music is not the only type of music that helps you concentrate. Any type of music which you love will help bring about the focus you need while studying. Then again, you have to make sure the songs or tunes don't distract you.
• Have a goal. Remind yourself about that goal and the hard work that you need to put in to get it.

• ↑ Ashley Pritchard, MA. School Counselor. Expert Interview. 4 November 2019.
• ↑ https://learningcenter.unc.edu/tips-and-tools/take-charge-of-distractions/
• ↑ https://carrington.edu/blog/how-to-avoid-distractions/
• ↑ https://success.oregonstate.edu/learning/concentration

About This Article

To avoid distractions while studying, start by prioritizing your to-do list and making a plan for your study session. Then, turn off your phone, close your emails, and use a browser extension to block websites that you frequently use to procrastinate. If you have a lot of studying to do, create a study schedule and stick to it. However, remember to switch between subjects every 2 hours, and take study breaks every 45-60 minutes to stay focused and energized. Try studying somewhere away from home, like a quiet library or a nearby coffee shop, which can help you stay on task. For tips on getting into and staying in a focused mindset, keep reading! Did this summary help you? Yes No

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Craig Canapari, MD

Proven advice for better sleep in kids and parents

Too Much Homework, Too Little Sleep: Structural Sleep Deprivation in Teens

Posted on October 11, 2012 by Craig Canapari M.D.

NOTE: The American Academy of Pediatrics has recommended school start times no earlier than 8:30 for teens.  Read more here.

A few years ago, I had a sixteen year old come into sleep clinic for insomnia.  He was a hard-working student in a good school district. I asked him to describe his sleep problems to me. “I finish my homework at midnight every night,” he said, “and I can’t fall asleep by 12:10 AM.” Each of his Advanced Placement classes had 1-2 hours of assigned homework per night and he was not routinely finishing homework until 11 PM or 12 AM. This may be an exaggerated case [and note that the details have been changed a bit to protect patient privacy.] However, let’s do the math.  The typical school day for a high school student in this country is between 6.5-7 hours per day. Most school districts start between 7-8 AM for high school students. Thus, kids are getting out of school between 2-3 PM. Many students do extracurriculars for a few hours after school and cannot start homework until after dinner (say 6:30 PM). The maximum recommended homework for a high school senior is three hours per night ; for younger children, it is ten minutes per grade. If the student goes to sleep at 10 PM and gets up at 6 AM ( a typical wake time around here for high school students), this allows 8 hours of sleep. However, the typical teenager requires between 8.5-9 hours of sleep per night, so even a teen with good sleep habits generally sleep deprived. In Boston, this problem is frequently exaggerated by school choice  where some children are assigned to better schools which are a long bus ride away. (These issues exist elsewhere. My friend Trapper Markelz grew up in Alaska and regularly took 45 minute bus trips twice a day to school.)

In their recent article, “ To Study or to Sleep? The Academic Costs of Extra Studying at the Expense of Sleep “, Cari Gillen-O’Neel and colleagues studied the effects of staying up late on students. They studied 535 kids through high school. The average sleep time for these teens diminished from 7.6 to 6.9 hours of sleep from 9th to 12th grade. When they examined what happened when teens stayed up late to study for finish a project, they found that

Results suggest that regardless of how much a student generally studies each day, if that student sacrifices sleep time to study more than usual, he or she will have more trouble understanding material taught in class and be more likely to struggle on an assignment or test the following day.

Essentially, staying up late to cram tends not to help and actually worsens performance. This emphasizes the importance of encouraging good study habits in kids .

Excessive homework is not the only factor squeezing teenager’s sleep. My friend Lauren Daisley had a great video on CBS Sunday Morning  several weeks ago discussing early school start times. Sleepiness in teenagers is a major public health issue and early school start times contribute to this. To highlight some recent research:

• Short sleep makes children obese .
• A recent study showed that teenagers who did not get enough sleep were more likely to develop insulin resistance , which is the precursor to type 2 diabetes.
• Sleepiness is a significant cause of automobile accidents which is the most common cause of death in teenagers, with motor vehicle fatalities representing 1/3 of all deaths in adolescents.
• Depression, anxiety, and irritability are all associated with insufficient sleep.

There is a significant body of research showing the benefits of moving school start times later. Demonstrated benefits have included less tardiness and absenteeism, lower levels of depression, and, most significantly, lower levels of car accidents in teenagers . (There are several great summaries here from the National Sleep Foundation , the New York Times , the Wall Street Journal , and Psychology Today .)

I also think that there are more abstract benefits to avoiding overscheduling for children and teens. In William Deresiewicz’s 2009 essay, “ Solitude and Leadership ,” he writes about his experience as an admission officer at Yale (full disclosure: my alma mater.) He writes,

Well, it turned out that a student who had six or seven extracurriculars was already in trouble. Because the students who got in—in addition to perfect grades and top scores—usually had 10 or 12. So what I saw around me were great kids who had been trained to be world-class hoop jumpers. Any goal you set them, they could achieve. Any test you gave them, they could pass with flying colors. They were, as one of them put it herself, “excellent sheep.”

He argues, however, that for real leadership and problem solvers, you need people who can think and innovate. And that solitude and time for reflection is critical for developing this faculty. Allowing teens extra time may not even hurt their college admission chances.  I really enjoy the blog Study Hacks by Cal Newport, a computer science professor who been writing since he was a grad student. He wrote a great article (and a book as well) on how working against the conventional wisdom (e.g. doing a few extracurriculars instead of 10-12) can be a winning strategy for a motivated high school student. I highly recommend reading this:  Want to Get into Harvard? Spend More Time Staring at the Clouds: Rethinking the Role of Extracurricular Activities in College Admissions.

Obviously, teenagers are not blameless. Screen time and social media shares some of the blame. But I am most concerned about these structural issues which do not allow enough of a sleep opportunity for kids. These issues are determined at the level of the school district. However, there are some actions that parents can take:

• The US is a relatively  homework intense country  compared to other industrialized countries with higher standardized test scores. Whether your child is in third grade or twelfth, keep an eye on the amount of homework they are receiving. The rule of thumb is ten minutes/grade level. Have a frank discussion with your child’s teachers or principal if it seems excessive. Be aware that excessive homework times can also reflect difficulties like attention deficit hyperactivity disorder or learning disabilities.
• School start times are typically addressed at the town or district level. As you can imagine, this is a difficult issue to move at the national or state level. If you are concerned by the school start times in your district, go to school board meetings. Also, get involved with Start School Later , an organization dedicating to addressing this issue.
• Make sure that your child has an age appropriate bedtime allowing for enough sleep (10-11 hours in elementary school, 9-10 hours middle school, 9 hours high school). Limit screen time in the evenings before bedtime.
• Prolonged napping can result in s ignificant difficulty at bedtime.
• Keeping screens out of the bedroom except when absolutely necessary can help avoid sleep problems in kids and teens.
• Going on a “light diet” to limit night time light exposure is important for limiting the impact of late night homework sessions on overall sleep patterns.

It is also important to understand the biology of when you fall asleep. This is comprised of a two part system: a) the homeostatic sleep drive (the longer you are awake, the quicker you fall asleep) and b) the circadian or body clock system which helps keep you awake in the evenings.

For more on the topic of homework vs sleep, here is an article I just wrote on the controversy about the value of homework .

You May Also Be Interested In...

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Homework, Sleep, and the Student Brain

At some point, every parent wishes their high school aged student would go to bed earlier as well as find time to pursue their own passions -- or maybe even choose to relax. This thought reemerged as I reread Anna Quindlen's commencement speech, A Short Guide to a Happy Life. The central message of this address, never actually stated, was: "Get a life."

But what prevents students from "getting a life," especially between September and June? One answer is homework.

Favorable Working Conditions

As a history teacher at St. Andrew's Episcopal School and director of the Center for Transformative Teaching and Learning , I want to be clear that I both give and support the idea of homework. But homework, whether good or bad, takes time and often cuts into each student's sleep, family dinner, or freedom to follow passions outside of school. For too many students, homework is too often about compliance and "not losing points" rather than about learning.

Most schools have a philosophy about homework that is challenged by each parent's experience doing homework "back in the day." Parents' common misconception is that the teachers and schools giving more homework are more challenging and therefore better teachers and schools. This is a false assumption. The amount of homework your son or daughter does each night should not be a source of pride for the quality of a school. In fact, I would suggest a different metric when evaluating your child's homework. Are you able to stay up with your son or daughter until he or she finishes those assignments? If the answer is no, then too much homework is being assigned, and you both need more of the sleep that, according to Daniel T. Willingham , is crucial to memory consolidation.

I have often joked with my students, while teaching the Progressive Movement and rise of unions between the turn of the 19th and 20th centuries, that they should consider striking because of how schools violate child labor laws. If school is each student's "job," then students are working hours usually assigned to Washington, DC lawyers (combing the hours of the school day, school-sponsored activities, and homework). This would certainly be a risky strategy for changing how schools and teachers think about homework, but it certainly would gain attention. (If any of my students are reading this, don't try it!)

So how can we change things?

The Scientific Approach

In the study "What Great Homework Looks Like" from the journal Think Differently and Deeply , which connects research in how the brain learns to the instructional practice of teachers, we see moderate advantages of no more than two hours of homework for high school students. For younger students, the correlation is even smaller. Homework does teach other important, non-cognitive skills such as time management, sustained attention, and rule following, but let us not mask that as learning the content and skills that most assignments are supposed to teach.

Homework can be a powerful learning tool -- if designed and assigned correctly. I say "learning," because good homework should be an independent moment for each student or groups of students through virtual collaboration. It should be challenging and engaging enough to allow for deliberate practice of essential content and skills, but not so hard that parents are asked to recall what they learned in high school. All that usually leads to is family stress.

But even when good homework is assigned, it is the student's approach that is critical. A scientific approach to tackling their homework can actually lead to deepened learning in less time. The biggest contributor to the length of a student's homework is task switching. Too often, students jump between their work on an assignment and the lure of social media. But I have found it hard to convince students of the cost associated with such task switching. Imagine a student writing an essay for AP English class or completing math proofs for their honors geometry class. In the middle of the work, their phone announces a new text message. This is a moment of truth for the student. Should they address that text before or after they finish their assignment?

Delayed Gratification

When a student chooses to check their text, respond and then possibly take an extended dive into social media, they lose a percentage of the learning that has already happened. As a result, when they return to the AP essay or honors geometry proof, they need to retrace their learning in order to catch up to where they were. This jump, between homework and social media, is actually extending the time a student spends on an assignment. My colleagues and I coach our students to see social media as a reward for finishing an assignment. Delaying gratification is an important non-cognitive skill and one that research has shown enhances life outcomes (see the Stanford Marshmallow Test ).

At my school, the goal is to reduce the barriers for each student to meet his or her peak potential without lowering the bar. Good, purposeful homework should be part of any student's learning journey. But it takes teachers to design better homework (which can include no homework at all on some nights), parents to not see hours of homework as a measure of school quality, and students to reflect on their current homework strategies while applying new, research-backed ones. Together, we can all get more sleep -- and that, research shows, is very good for all of our brains and for each student's learning.

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Six Ways To End the Tyranny of Homework

E very evening, after a full day of classes, usually followed by a two-hour basketball practice, my son, Nathaniel, climbs the stairs to his room lugging a heavy backpack and disappears into a black hole. As a 10th-grader in an academically rigorous Los Angeles high school, this is his nightly homework routine: three to four hours of English, history, Spanish, science and math.

Besides a short break for family dinner—a nightly ritual that my husband and I insist on, lest we risk never seeing him during the week—Nathaniel pretty much keeps his head down until at least 11 pm, when he and I start to tussle over bedtime.

Given this relentless reality, it is not surprising that a recent study about homework from Stanford University caught my eye. The researchers sampled 4,317 students from 10 high performing high schools—both private and public—in upper-middle-class California communities and found that they averaged more than three hours of homework each night, just like my boy.

They also found that students with such heavy homework loads experienced high stress; health issues like stomach aches, exhaustion, headaches, weight loss, weight gain and sleep deprivation; and less time for friends, family and extracurricular activities. (Full disclosure: Nathaniel, who certainly feels the stress, attends one of the schools that participated in the study.)

Depending on his basketball schedule, Nathaniel typically leaves the house at 7:30 a.m. and gets home 10 hours later, sometime around 6 p.m. With a little downtime “to chill,” a quick shower and dinner, he often doesn’t even start his homework until 8 p.m.

“Some kids are putting in adult loads, and they’re not adults,” says Denise Pope, a senior lecturer at Stanford’s Graduate School of Education, who led the research. “It’s exhausting to be in school for eight hours—always being on, listening, being engaged and then coming home to face hours of homework.”

To be sure, not all kids struggle to keep up with this nightly crush. In fact, most don’t. A new report from the Brookings Institution points out that, overall, homework loads haven’t changed much in three decades, with the majority of high school students doing just an hour per night. Citing a 2007 MetLife survey, the Brookings scholars noted that there are more U.S. parents who think their kids have too little homework rather than too much—25% compared with 15%.

All of which got me thinking: What is that Goldilocks-like sweet spot when it comes to how much homework a kid should have? And what is homework really meant to accomplish in the first place?

For some answers, I turned to Pope, who is the co-founder of Challenge Success , a nonprofit out of Stanford that works with schools and families to create a more balanced and academically fulfilling life for kids. Here are some principles she suggests for creating an ideal homework environment:

1. Give high school students two hours of homework a night. Like most experts, Pope believes that this is just the right amount. After that, the link between homework and achievement drops, stress increases and learning declines.

2. Just because a lot of homework is assigned doesn’t necessarily mean it is intellectually demanding. “There is a lot of confusion between rigor and load on the part of teachers, administrators and parents,” Pope says.

With this in mind, she advises teachers to always ask themselves a list of questions before assigning homework: What is the purpose of the assignment? How long will it take an average student to do it? Is it clear? Is the homework valuable and meaningful to students? What is the quality of the homework being assigned? In other words, does it serve to engage students more deeply with the material—or is it just busy work?

3. Homework should be tailored to each individual’s needs, whenever possible. Although this can be challenging, especially for public school teachers with large classes, Pope says customization is essential for maximizing learning. For example, rather than give an entire class 25 math problems to complete, students with a good grasp of the concepts might get fewer but more challenging problems; kids who are struggling could be assigned problems specifically designed to help them master the basics.

4. In preparing kids for what will happen in class, homework should concentrate on tasks that can’t be done effectively during the school day. This includes things like reading chapters from a book, collecting specimens in the backyard for a science experiment or interviewing someone from the community for an oral history project.

5. Rethink giving points for homework . Assigning points for completed homework may give kids a chance to improve their overall grade in a particular class—showing their organizational skills, ability to follow directions and work ethic—but Pope says it does little to demonstrate their actual command of a subject.

6. Parents shouldn’t help with homework or be the homework police. They can advocate for smart homework policies at their children’s school. But “let teachers intervene if the student isn’t doing homework correctly or regularly,” Pope says.

Parents can help, she adds, by respecting their children’s working style—some need a quiet space, others like to listen to music while doing calculus. They can also make sure their kids aren’t overscheduled and that they get enough sleep; research indicates that teenagers need more than nine hours of sleep each night, but that most get about seven.

Hmm. It looks like Nathaniel’s light is still on as I type this. Time for him to trade the books for bed.

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Associations of time spent on homework or studying with nocturnal sleep behavior and depression symptoms in adolescents from Singapore

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• Joshua J. Gooley, PhD Joshua J. Gooley Correspondence Corresponding author: Joshua J. Gooley, Center for Cognitive Neuroscience, Neuroscience and Behavioral Disorders Program, Duke-NUS Medical School Singapore, 8 College Road, Singapore 117549, Singapore Contact Affiliations Center for Cognitive Neuroscience, Program in Neuroscience and Behavioral Disorders, Duke-NUS Medical School, Singapore Search for articles by this author

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This is a place for engineering students of any discipline to discuss study methods, get homework help, get job search advice, and find a compassionate ear when you get a 40% on your midterm after studying all night.

Should I stop staying up late (and losing sleep) to study/do homework and just try to get good sleep?

Calculus 1 is kicking my ass. I placed into it, even though I should have placed like two classes below. I tried dropping back to a lower course but the (assholes in the) math department would not let me no matter how hard I tried. So I'm stuck here, and I figured I might as well make the best out of it.

Long story short, I'm studying all day and night for the class, and I am still not doing well. Should I stop studying through the edge of night and go to sleep?

I just feel like I would get LESS WORK DONE if i went to sleep. The math isn't going to learn itself, is it?

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Whether you’re in a panic about feeding your newly vegan kid or managing appointments for a parent’s illness, you likely have a lot keeping you up. Add biology, and if you wake up ready to embrace the day, you’re one of the lucky ones.

I wake up with a headache

Hot flashes — need i say more, i constantly have to get up to pee, ah nightmares, my darling partner keeps me up, my racing mind keeps me awake.

“For most of my patients, when they go to bed their brains are so active it’s like the volume is turned up too loud,” says Shelby Harris, Psy.D., a clinical associate professor of neurology and psychiatry at Albert Einstein College of Medicine and author of The Women’s Guide to Overcoming Insomnia . If something is on your mind before you hit the hay, she says — an argument with your spouse, impending layoffs at work, a disturbing article you read — chances are it will resurface in the dead of night. As you toss and turn, thoughts like I’m not sleeping; I can’t afford to be a zombie tomorrow! creep in — and boom , you’ve got sleep anxiety (anxiety about not sleeping).

Harris suggests envisioning sleep as a dimmer switch, not an on/off button, and starting a snooze-conducive routine hours before bed. If to-do’s keep you up, write a list five minutes before hitting the sack; a Journal of Experimental Psychology study found that this helped people conk out significantly faster than those who instead wrote about tasks they’d completed. The more detailed the list, the better.

While you’re at it, replace favorite bedtime procrastination techniques like doomscrolling , texting and TV binge-watching with activities that calm body and mind such as reading something soothing (on paper, not a screen); streaming relaxing music; and lighting a candle and practicing a mindfulness exercise such as meditation, guided imagery or deep breathing. All these will slow your breathing and heart rate, calming your nervous system, says Sara Mednick, Ph.D., director of the Sleep and Cognition Lab at the University of California, Irvine, and author of The Power of the Downstate: Recharge Your Life Using Your Body’s Own Restorative Systems . If you find yourself awake again after dozing off, dip into your calming-activities arsenal. Avoid checking the clock or any wearable sleep tracker, as doing so will likely just trigger sleep anxiety .

If all else fails, “When you start to notice that you’re frustrated or trying to force sleep to happen, or that your brain is just on fire, that’s the signal to get out of bed” and do something calming in dim light until drowsiness hits, Harris says.

Morning headaches and daytime fatigue are red flags for obstructive sleep apnea (OSA), a condition that causes breathing to stop and restart dozens of times a night, says Kuljeet Gill, M.D., a neurologist and sleep medicine specialist at Northwestern Medicine Central DuPage Hospital in Winfield, IL. OSA is usually associated with men who snore, snort and gasp their way through the night, but 20% of women have it — and not all people with OSA snore. The risk rises in the years leading up to menopause, when estrogen and progesterone, which have a protective effect on lungs and airways, fluctuate and dwindle, Dr. Gill says.

Your body is hinting that something is off-kilter and you should see a doc. Ninety percent of women with OSA don’t know they have it, so if you regularly wake up with a pounding headache or you feel drained throughout the day, Dr. Gill recommends scheduling a sleep study — at home or overnight in a sleep lab. Apnea is treatable, but left undiagnosed it heightens the risk of heart disease, high blood pressure, depression and more.

Eighty percent of women experience hot flashes as they ride the hormonal roller coaster through perimenopause and beyond. These spontaneous combustions result when fluctuating or persistently low estrogen levels cause the body’s internal thermostat to malfunction, says Sharon Malone, M.D. , the chief medical adviser for Alloy Women’s Health and the author of Grown Woman Talk . The hellish bouts can include a heart beating like that of a jackrabbit, a 10K run’s worth of sweat and sometimes a sense of impending doom.

Moisture-wicking “cooling” pajamas and sheets should be in your immediate future. But while these can make night sweats more tolerable, they “don’t treat the root cause,” Dr. Malone says. What does? Estrogen-containing hormone treatments or low-dose contraceptives, which she estimates bring relief to 90% of women and are widely considered safe for most who have hot flashes. (Fun fact: The amount of estrogen in menopausal hormone therapy is half to a quarter of the dose in most common oral contraceptives.) Certain antidepressants and herbal supplements may help too . Research also shows that exercise can improve thermoregulatory control and, as a result, reduce hot flashes.

Two-thirds of women over 40 wake up at least once a night with that dreaded gotta-go feeling. And you know what happens next: “You check your phone to see what time it is,” Mednick says, “and suddenly your mind is off to the races.”

Mednick’s number one way to minimize the need to go number one at night: Limit all liquids starting three hours before bedtime to give your bladder an overnight break. That includes alcohol, which many women use as a sleep aid without realizing that it’s a bladder irritant as well as a diuretic, spurring excess urine output. Asking your liver to metabolize rosé when it’s meant to be in rest mode also lowers restorative sleep.

If you awaken, don’t touch that light switch or phone, which will “wake up the planning, managing, worrying parts” of your brain, says Mednick. Try to maintain a dreamlike state, breathing slowly as you pseudo-sleepwalk to the toilet. Use a warm-tinted night-light to prevent falls.

Nightmares are common among midlife women, in whom they are often tied to stress, undulating hormone levels and certain medications including antidepressants, melatonin and other popular sleep aids. Blood pressure drugs are another common culprit, and anecdotal reports are now linking obesity medicines like Ozempic and Wegovy with vivid dreams.

Though the recommended dose of melatonin is 1 mg or less, many consumers tend to take “super-doses” like 5, 10 or even 20 mg — potentially contributing to nightmares and other side effects, notes Dr. Gill. It’s possible that a much lower dose will help you sleep without causing nightmares, but always consult a medical professional before taking any sleep aid, advises Dr. Gill. That includes melatonin, CBD, herbal supplements and marijuana. “For any med that affects your nervous system, there can be a wide variance in your reaction,” explains Dr. Gill — something that helps your friend snooze well could cause terrifying dreams for you.

If you don’t think it’s the sleep aids that are causing the bad dreams, you might want to see a sleep specialist. Occasional nightmares are normal, but when they become frequent enough to cause lasting distress or anxiety, treatments may help. The doctor might suggest a technique called Image Rehearsal Therapy (IRT) in which you work with a therapist to rewrite recurring nightmares using new imagery — say, a threatening individual transforms into a friendly one, or the dark sky over your childhood home turns bright and sunny. “The new script is then mentally rehearsed during waking hours to replace the old, upsetting narrative,” says Harris. With consistent practice, IRT “can reduce the frequency and emotional impact of nightmares.”

Are you certain they aren’t saying the same thing about you? One in three Americans accuses their bedmate of slumber sabotage. Still, when no one is waking you up early with their annoying morning-person energy or yanking off the covers at 2 a.m., life is so much better.

It’s time to get creative. Some folks initiate “sleep divorces,” a.k.a. sleeping in separate bedrooms: The number of millennials interested in dual primary bedrooms doubled between 2007 and 2018 (from 20% to 40%), per an analysis from the National Association of Home Builders . There’s also the less extreme Scandinavian Sleep Method, which involves co-sleeping with separate comforters: Partner A gets their fluffy duvet, Partner B gets their weighted blanket and when one person rolls themself into a burrito, it doesn’t disturb the other. Mednick is also a fan of earplugs and eye masks to block out partner-related noise (snoring, sleep-mumbling) or light (from their reading or watching TV). Upgrading to a bigger bed may help too, if they kick or flop. If your partner takes offense at change, remind them that it doesn’t need to be permanent and encourage them to give it a shot and see if their own sleep improves in the process.

Leslie Goldman, MPH, is a freelance writer specializing in health, women's issues, and parenting. She is a regular contributor to Cosmopolitan, O, The Oprah Magazine, Women’s Health , Parents , and more. Follow her on Twitter @lesliegoldman.  

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• How to Turn Off Sleep Mod... How to Turn Off Sleep Mode on Windows 10

How to Turn Off Sleep Mode on Windows 10

Your Windows 10 computer will automatically sleep after a certain amount of time in order to help conserve power or your laptop’s batteries. However, it can be annoying if your computer keeps going to sleep when you don’t want it to. Here’s how to turn off sleep mode on your Windows 10 PC and prevent your computer from sleeping in the future.

How to Turn Off Sleep Mode on a Windows 10 PC

To turn off sleep mode on a Windows 10 PC, press the Windows + I keys to open a settings window. Then, go to System > Power & sleep and select the drop-down menus under Sleep . Finally, choose Never to completely turn off sleep mode on your computer.

• Press the Windows + I keys on your keyboard. When you press these keys at the same time, a settings window will open. Alternatively, you can open settings by clicking the Windows logo at the bottom of your screen, typing “settings” into the search bar, and clicking Open .

Note: You will only see two drop-down menus under Sleep if you are using a laptop.

From here, you can also set how long it takes for your screen to turn off. Under the Screen section above Sleep , set the options to Never if you want to keep your screen on whenever your computer is running.

Read More : How to set up dual monitors on Windows 10

If these steps don’t work, you might have to change other settings in the Control Panel instead. Here’s how:

How to Prevent Your Windows 10 PC from Sleeping

To prevent your Windows 10 PC from entering sleep mode, click the Windows logo at the bottom of your screen, type “Control Panel,” and click Open . Then go to System and Security > Change when the computer sleeps . Finally, set all values to Never and click Save changes .

• Left-click the Windows logo at the bottom of your screen . This will open the Windows Start menu.
• Then, type “Control Panel.” When you start typing, a search bar will appear. You won’t have to type the whole phrase to see the right option appear.

Note: If you want to prevent your computer from sleeping when you press the power button, click Change what the power buttons do under Power Options.

• Then, set all options to Never to turn off sleep mode .

If you want to make sure sleep mode is off everywhere, click Change advanced power settings just above the Save changes button. This will open a menu with all the settings you can change for sleep, hibernation, and more .

Note: Don’t forget to click Apply when you’re done changing settings.

Read More : How to keep your computer on when it’s closed

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Biden suggests to allies he might limit evening events to get more sleep

President Joe Biden suggested to Democratic governors that he might limit evening events after 8 p.m. so he can get more sleep, according to two sources familiar with the exchange.

Biden met with the governors Wednesday evening as he sought to assuage allies’ concerns after a disastrous debate performance left Democrats anxious about his ability to serve and campaign for re-election.

He also joked that while his health was fine, “it’s just my brain," a source told NBC News.

“He was clearly making a joke and then said, ‘All kidding aside,’” Biden campaign chair Jen O’Malley Dillon said Thursday.The remarks, first reported by The New York Times , are part of a stream of leaks about the contents of the meeting, which was not attended by staff members for the governors, the White House or the campaign. He also said he had seen a doctor after the debate , contradicting an earlier White House claim.

A third source familiar with the governors meeting said that several in the room were surprised that Biden opened the discussion by saying he’s definitely staying in the race, rather than asking the governors what they’re seeing and hearing in their states and for their opinion.

California Gov. Gavin Newsom, a Biden surrogate who was on the call and is viewed as a potential future Democratic presidential candidate, said Biden's 8 p.m. comment was not "literal."

"It was more of a rhetorical framework of just being fit and rested because he was burning at both ends, you know, that last 10 or so days. And I think that was sort of what he was reflecting, is just a more steady focus on being his energetic self," Newsom said.

A fifth person with knowledge of the meeting downplayed Biden’s comments about needing more sleep, adding that Biden acknowledged generally that he does need to be better at finding time to rest.

But a Democratic lawmaker expressed concern about Biden's 8 p.m. comments. "I don’t think it helps anything. It doesn’t help," the lawmaker said. "What if we have a crisis in the middle of the night?” 

The campaign defended the remarks, saying presidents need a balanced schedule.

“President Bush went to bed at 9, and President Obama made dinner at 6:30. Normal presidents strike a balance, and so does Joe Biden," campaign spokesman Kevin Munoz said in a statement. "Hardly the same rigor as Donald Trump who spends half of his day ranting on Truth Social about plans that would cause a recession and other half golfing.”

In the week since the debate, Democrats have expressed frustration over both Biden's debate performance and how he and White House staffers have handled allies' response to it.

Biden is expected to do damage control in an interview with ABC News on Friday morning that will air in the evening, but some doubt it will be enough.

“One interview is not going to fix this,” Rep. Debbie Dingell, D-Mich., said Thursday on MSNBC. “He’s got one thing to do, which is to get up and go out to prove to people that he can do the job, will do the job and has the stamina.” 

Rep. Scott Peters, D-Calif., questioned Biden’s ability to win in November in an interview with a local CBS affiliate and said he was not sure he could support him at this point.

“The campaign has been very, I think, arrogant in its response,” he said, arguing it needed to turn around the numbers in swing states. “If they don’t have a plan, then I think we have to move in a different direction.”

But Peters and Dingell stopped short of calling for Biden to step aside as the nominee. Just two House Democrats have publicly said he should leave the race.

Some allies are maintaining staunch support.

Newsom hit the campaign trail in Michigan on Thursday, touting the governors' meeting.

“I mean this with absolute conviction," he said of the meeting. "That was the Joe Biden I remember from two weeks ago. That was the Joe Biden that I remember from two years ago. That’s the Joe Biden that I’m looking forward to re-electing President of the United States.”

CORRECTION  (July 4, 2024, 2:13 p.m. ET): Due to an editing error, a previous version of this article misstated Jen O’Malley Dillon’s role on the Biden campaign. She is the Biden campaign chair, not campaign manager.

Monica Alba is a White House correspondent for NBC News.

Jane C. Timm is a senior reporter for NBC News.

Julie Tsirkin is a correspondent covering Capitol Hill.

Kristen Welker is the moderator of "Meet the Press."

How to deal with some common disruptions and sleep better

Family members in crisis; partners with sleep apnea or ADHD; noisy neighbors — all of these can cause sleep problems.

Key takeaways

Summary is AI-generated, newsroom-reviewed.

• Sleep problems sometimes stem from interpersonal issues.
• If family members in crisis disrupt your sleep,, communication and boundary-setting can help.
• Sound mitigation and sleeping apart are strategies to deal with a partner with sleep apnea.
• Get professional help for persistent sleep issues.

Did our AI help? Share your thoughts.

We tend to think of sleep as personal, a process confined to our bodies. But sleep occurs in a social context, even for people who live alone.

We share time zones; work standardized hours that incline most of us to sleep at similar times; abide by noise ordinances at night; limit light, sound and rolling over to accommodate bed partners; and suffer with all-night snowplows and early garbage trucks. Even our private ruminations as we lie in bed with insomnia are often about other people.

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As a sleep psychologist, I treat individuals. But the irony is that often their problems are inflamed by other people. Even within the milieu of a cooperative household, one person’s sleep can occur at the expense of another person’s sleep. Examples include snoring and caring for an infant throughout the night.

Emotions may run high on all sides and complicate interventions. But we can make choices that might benefit everyone’s sleep.

Here are a few of the most common interpersonal scenarios I encounter, and some suggestions that have helped my patients and may help you. Don’t hesitate to seek individualized health care as needed.

Family members in distress

Elderly parents or their caregivers call at odd hours in crisis. College-aged children text or call in tears late at night. Partners bring up serious concerns at bedtime.

The unpredictability and urgency of these requests can make it hard to relax, and the effects can reverberate for hours.

We might prefer to be available 24/7, but we don’t always have the choice. Struggles can persist for years, and it makes sense to consider alternatives such as:

• Establishing boundaries with family members about hours you are available, and speaking with caretakers about situations under which you should and should not be contacted.
• If you have siblings or a partner, creating a rotating on-call schedule with them.
• Scheduling check-ins earlier in the evening.
• Securing more services for the person in distress.

Thoughtfully convey and abide by your limits. This can help you not to fear and resent others’ needs, and perhaps help them to understand the importance of limits.

Also try to examine whether you tolerate too much because you feel excessively responsible and guilty.

A partner who has sleep apnea

It’s not easy to sleep next to someone with untreated apnea . The cessations in breathing can be worrisome, and the snoring disruptive.

But not everyone with significant apnea accepts treatment. Some feel fine, question the validity of their overnight diagnostic test in the sleep lab, don’t feel too concerned about future cardiovascular risks , and are wary of using a positive airway pressure (PAP) machine (which is one of several possible interventions ; I wrote about a CPAP adaptation regimen here ). Yet it can be detrimental to loved ones to refuse treatment.

On the other hand, I am struck by how often partners do not speak up about their own suffering. They ironically seek help for their own sleep. It is only through talking that I learn that they sleep well when the individual with apnea is away or in the other room.

Speaking up would be self-respecting and could encourage the apnea sufferer to commit to seeking help. But there can be complex power dynamics at play. If speaking up feels too fraught, consider consulting with a therapist.

To help until treatment can be established, you could try sound mitigation . Sleeping apart is sometimes preferred.

Noisy neighbors

My patients have dealt with it all — from oblivious upstairs neighbors dragging chairs across the floor at 3 a.m. to intentional harassment with slammed doors to all-night motorcycles and drug deals. They’ve endured indifferent landlords and retaliation for polite requests. You may have your own such experiences.

If a neighbor is insensitive but not abusive, and the noise is far from a nightly occurrence, what we invariably work on (besides all-important sound blocking ) is preoccupation. My patients lie awake anticipating disruption even when none is forthcoming.

Assuming no real danger, try to reframe your task as allaying preoccupation. Then it becomes mostly a matter of where else to put your mind and of soothing self-talk.

You can also work to cultivate feelings of safety through reminders that you are safe; use of mantras for a few minutes each day and when you are anxious; noting your own anxiety (vs. focusing on what you are anxious about); and cognitive techniques for diminishing catastrophic thinking about sleep or the neighbors among other methods.

A partner with ADHD

People with attentional issues are overrepresented in any sleep practice because of challenges with getting to bed and falling asleep . When I see a sleep patient with attention-deficit/hyperactivity disorder, we discuss multiple strategies to work around those challenges .

But if you live with someone with ADHD and associated sleep trouble, you may have experienced disruption to your own sleep and household routines. Their moving about at night and inconsistent or delayed schedule may interfere with your falling or staying asleep. In addition, you may lie awake with worry about them and with frustration and worry about your sleep. If they are not awake to help with morning tasks or are depleted and forgetful, you may feel the stress of overwork and resentment.

In my experience, many partners provide helpful structure and reminders, but they sometimes adopt a parental, exasperated tone toward the individual with ADHD. They may misconstrue their loved ones’ challenges as willful obstinacy or signs of not caring.

It can help to take control of one’s own sleep rather than relentlessly attempting to induce the other person to change.

Consider whether you can destigmatize ADHD and adopt the attitude of a supportive equal. Both partners should respect ill feelings that may have built up over time and figure out an equitable division of household tasks that plays to each person’s strengths and rhythms. Flexibility helps. Sincere effort and recognition of all that both partners do can go a long way.

While the onus is generally on the person with ADHD to accommodate others’ schedules, both members of a couple need their sleep. Agree to rules about sensory intrusions. Separate bedding or bedrooms and sound mitigation might help with mismatched bedtimes. The person with ADHD should know that professional sleep help is available. If inequities persist, consider other ways to get relief.

We inhabit an interdependent sleep ecosystem, where our choices affect others and theirs affect us. Thoughtful action can bring relief.

Lisa Strauss, PhD, is a clinical psychologist in private practice in the Boston area. She specializes in sleep disorders.

We welcome your comments on this column at [email protected] .

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How-To Geek

How to stop microsoft teams from showing you as away.

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Why your team status automatically changes, set your team status to available, prevent your pc from going to sleep, stay active on teams on your phone, play a background music video or a slide, start a meeting with yourself, download third-party application, use a usb mouse jiggler, split screen, why not set the status to busy.

Microsoft Teams lets you communicate with your coworkers and show them whether you're free or busy by showing your activity status. However, if your workplace demands constant availability, you need to prevent your status from changing to "Away." Luckily, there are ways to address this situation.

Microsoft Teams marks you as "Available" until it detects inactivity or your device enters sleep mode. At that point, it switches your status to "Away." Additionally, if you haven't used Teams for five minutes, or it's running in the background, your status will also turn to "Away."

Microsoft Teams changes your status based on your activity and calendar events. If you're in a meeting or call, Teams will set your status to "In a meeting" or "On a call" by default unless you're in Do Not Disturb mode. The Do Not Disturb status lets you focus or present your screen without receiving any notifications.

If you want to indicate that you're temporarily away, you can manually set your status to "Be Right Back." Teams won't set this status automatically; it's up to you to choose it.

Unfortunately, there's no direct way to maintain your status as "Available" when your computer enters idle mode, or you are away from the PC for more than five minutes. However, there are methods to prevent this, whether you're using Windows or Mac.

The first and easiest step you can take is to adjust your user presence in Microsoft Teams. If your status isn't set to "Available," you'll need to get active on the Teams screen. After that, you can manually assign your status to "Available" through the user presence options.

To modify your Team status, click on your profile picture within the Team's interface. Then, select your current status and select "Available" from the drop-down menu.

Even if you've manually set your status to "Available," it doesn't guarantee that it won't automatically switch to "Away."

For example, if you lock your system or your PC goes into sleep mode , your status will again change to "Away" mode. To resolve this issue, you can set a custom status message that will never turn off until you change it.

If you're someone who uses Microsoft Teams all the time on your PC for work, then, you may take a temporary break while working to grab a cup of coffee. Unfortunately, if someone checks your Team's status during this time, they will see it set to "Away" because your PC has gone idle. To prevent this from happening and avoid any potential embarrassment, you can extend the time before your PC enters sleep mode.

To modify the power and sleep settings, simply open Windows settings and click on the "System" section. After that, select the "Screen and Sleep" option under the Power settings. Here, you can adjust the sleep time, after which your PC goes into idle mode.

If you're on a Mac, head over to the system "Preferences" and navigate to the "Battery" option. Next, choose the "Power Adapter" option and adjust the " Turn Display Off After " slider.

After increasing the sleep time, you can now set your status to "Available" to prevent Microsoft Teams from showing you as away.

Being active on the Microsoft Team mobile application is another way to be active and set your status to "Available." If you become active on the phone and not on the PC, your team status will remain "Available."

However, one thing you need to make sure is that the Microsoft Team application should not run in the background on your smartphone. If your phone screen closes, or you switch to another application, your status will change to "Away."

Being active on the Team's mobile app is a great alternative to letting your colleagues know that you are available, especially if you cannot sit in front of your PC all the time.

Furthermore, you can adjust the screen timeout settings to prevent your phone from going idle . Just like the Windows method mentioned earlier, this will ensure that your phone stays on and active, allowing the Microsoft Teams app to remain active too.

Another option to keep Microsoft Teams available all the time is to run a video in the background on your PC. To begin, set your status to "Available" in Microsoft Teams. Then, go to YouTube or any media player and play a long video. Since the screen stays on while the video is playing, your status will remain "Available."

You can also open a slide on PowerPoint and present it to you on full screen . After that, switch to another application using the Alt+Tab shortcut. This will keep the PowerPoint running in the background, making Teams think you're still active on your PC.

Starting a meeting with yourself and changing its "In a Call" status to "Available" can also prevent Teams from showing you away. While the meeting is happening, your status won't switch to "Away," even if Microsoft Teams is minimized.

This is a great way to be active on Teams instead of being away after every five minutes. However, make sure to change the meeting status to "Available" status, otherwise being in a meeting for a long period may seem strange.

Third-party apps such as Caffeine or Amphetamine can also be used to stop Microsoft Teams from automatically changing your status. These apps, when running in the background, will press a specific key or move your mouse after a specific time. This will help your PC to be active on teams and doesn't switch to "Away" mode.

For example, when you install Caffeine, you'll see a tiny icon in the bottom-right corner of your screen. To use it, just click its icon. You can choose how long you want it to keep your computer awake. You can also disable it if you no longer need it or if you are active on Teams.

Additionally, if you're a Mac user, you can try Amphetamine, similar to caffeine.

You can also move your mouse regularly to avoid the "Away" status. It can be done manually by moving the mouse, or you can use an app like Mouse Jiggler or MoveMouse to automatically move your mouse and stay available.

This is particularly useful when you need to step away from your computer for a while but want your status to remain active. These apps prevent your computer from going into idle mode, allowing you to receive notifications and messages from Teams as long as your computer is awake and active.

You can use the split screen feature to stay active on Microsoft Teams while working on other apps. For example, you can move the Teams window to one side of your display and open another app or browser on the opposite side.

With the split screen feature, you can multitask your work along with "Available" status on Microsoft Teams.

Instead of relying solely on the "Available" status indicator, it's better to communicate your availability directly to your fellow team members. If you need to focus on a task without interruption, you can simply set the status to "Busy" or "Do Not Disturb" mode. You can also just leave a customs status message to indicate that you're working on something urgent and that you'll get back to them as soon as possible.

• Microsoft Teams
• Microsoft 365

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Biden Tells Governors He Needs More Sleep and Less Work at Night

The president’s opening remark to a group of key Democratic leaders — that he was in the race to stay — chilled any talk of his withdrawal, participants said.

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By Reid J. Epstein and Maggie Haberman

• July 4, 2024

President Biden told a gathering of Democratic governors that he needs to get more sleep and work fewer hours, including curtailing events after 8 p.m., according to two people who participated in the meeting and several others briefed on his comments.

The remarks on Wednesday were a stark acknowledgment of fatigue from the 81-year-old president during a meeting intended to reassure more than two dozen of his most important supporters that he is still in command of his job and capable of mounting a robust campaign against former President Donald J. Trump.

Mr. Biden’s comments about needing more rest came shortly after The New York Times reported that current and former officials have noticed that the president’s lapses over the past few months have become more frequent and more pronounced.

But Mr. Biden told the governors, some of whom were at the White House while others participated virtually, that he was staying in the race.

He described his extensive foreign travel in the weeks before the debate, something that the White House and his allies have in recent days cited as the reason for his halting performance during the debate. Initially, Mr. Biden’s campaign blamed a cold, putting out word about midway through the debate amid a series of social media posts questioning why Mr. Biden was struggling.

Mr. Biden said that he told his staff he needed to get more sleep, multiple people familiar with what took place in the meeting said. He repeatedly referenced pushing too hard and not listening to his team about his schedule, and said he needed to work fewer hours and avoid events scheduled after 8 p.m., according to one of the people familiar with what took place at the meeting.

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