Dozing off in the middle of a lecture also irks your teacher, and that can lead to more problems. If you find yourself falling asleep in class, you should adjust your sleep habits, first and foremost. Avoid late nights if you can, because you probably can’t avoid early morning classes.

在課堂上打瞌睡會讓你的老師厭煩，除此之外，這可能會導(dǎo)致更多其他的問題。如果你發(fā)現(xiàn)自己在課堂上睡著了，首先也是最重要的，你應(yīng)該調(diào)整你的睡眠習(xí)慣。如果可以請避免熬夜，因為你無法逃避早課。

Immediate Solutions 快速解決方案

The next time you feel yourself drifting off to dreamland when you should be taking notes, you can try one of these quick fixes to keep yourself awake.

下一次你應(yīng)該做筆記卻昏昏欲睡時，你可以嘗試下面的小方法來保持清醒。

Try a cold water break. ?If you feel yourself dozing off, try to take a break and find a water fountain. Take a cold drink and splash your face.If you find this helps, you can use this as a regular strategy.

嘗試用冷水放松。如果你覺得自己開始打瞌睡，試著休息一下,找一個飲水機。喝一口冷水并且用冷水來洗臉。如果你發(fā)現(xiàn)這種方法有效的話，你可以將它用作一種定時的策略。

Take off the sweater. The cozier we feel, the drowsier we become. Most classrooms tend to be chilly, so try to dress in layers that can be adjusted during class. If you start to feel drowsy, remove a layer or two until you start to feel the chill. Cold air keeps us awake.

脫下毛衣。我們感覺越舒適，越會昏昏欲睡。大部分教室往往是寒冷的，所以盡量在上課時多穿幾件衣服，可以在課堂上調(diào)整。如果你開始昏昏欲睡，那么脫掉一層或者兩層衣服，直到你開始感到冷。寒冷的空氣可以使我們清醒。

Chew peppermint gum. There are some scents and flavors that tend to make us more alert. Peppermint is said to have this effect, so chewing peppermint gum should be helpful – and the stronger the better. Fresh lemon scent is also effective, so you could consider keeping sour lemon candy on hand, as well. If you are allowed to bring drinks to class, drinking cold lemonade may also work wonders.

嚼薄荷口味口香糖。有一些氣味或味道會讓我們更加清醒。據(jù)說薄荷有這種效果，所以嚼薄荷口香糖應(yīng)該有所幫助，且氣味越強越好。新鮮的檸檬香味也是有效的，所以你也可以考慮準(zhǔn)備酸的檸檬糖。如果課堂上允許你攜帶飲料的話，喝冷的檸檬水還也會有很好的效果。

Eat natural wake-up snacks. You can wake up your brain by shaking up your taste buds with spicy or tart foods. Dried tart cherries are a good option, and spicy chili peppers would certainly do the trick (but that might be weird in the classroom).

使用一些天然的提神食物。你可以食用辣和酸的食物來刺激味蕾以喚醒你的大腦。酸櫻桃干是一個很好的選擇，辣椒也能取得良好的效果(但可能在教室里比較奇怪)。

Citrus fruits are refreshing, so if your teacher doesn’t mind, you could take orange slices in a small plastic bag and snack on them during class.

柑橘類的實物非常清香，因此，如果老師不介意的話，你可以將橘子切片裝在小的塑料袋中并且在課堂上食用。

Avoid sugary solutions. Sugary drinks are not good for you, and even those with caffeine are not good solutions for staying awake in class. Large doses of carbs, sugar, and caffeine might keep you awake for a short time, but they will eventually lead to a “crash,” and have the opposite effect.

避免含糖的飲品。含糖飲料對你并不好，甚至含咖啡因的飲品也不是課上保持清醒的良好解決方案。大劑量的碳水化合物、糖和咖啡因會讓你清醒一段時間,但是他們最終將導(dǎo)致一個“重磅睡眠”，產(chǎn)生相反的效果。

Sit by the window. Sunlight has an impact on us. Soaking up the sunshine tends to make us more awake and alert, so sit by the window if you can.

坐在窗戶旁邊。陽光會對你產(chǎn)生影響。接受陽光會讓我們更加清醒和警覺，所以如果可以的話請坐在靠窗口的座位。

Speak up. The more you are engaged in class, the more alert you will be. If your teacher encourages interaction, go ahead and raise that hand! You could prepare a list of possible questions ahead of time based on your readings, or you could predict the teacher’s questions and go to class with prepared answers.

多說。在課堂上你參與的越多，你就會更加清醒。如果你的老師鼓勵互動，你可以參與并舉手!根據(jù)你的閱讀情況，你可以提前準(zhǔn)備一份可能用到的的問題列表，或者你可以預(yù)測老師的問題并帶著這些問題聽課。

Pinch yourself. Some people say that they snap themselves out of drowsiness by pinching themselves on the back of the hand or tugging on their earlobes when they start to feel drowsy.

掐自己。有些人說當(dāng)他們開始感到昏昏欲睡是，他們通過掐自己的手或拉耳垂打斷自己的睡意。

Everyday Habits to Avoid Sleepiness 避免困倦的日常習(xí)慣

Eat small portions and eat healthy. Big meals filled with carbs are a bad idea if you tend to get sleepy at school. Instead of pancakes with syrup or sugary cereal, try yogurt and fruit for breakfast. At lunchtime, try to avoid eating too much bread and pasta, and add some fresh veggies to your meal.

少吃，吃健康的食物。如果你不希望在學(xué)校困倦，那么富含碳水化合物的大餐是一個不錯的主意。而不是煎餅搭配果汁或含糖谷類，試試酸奶和水果當(dāng)早餐。在午餐時間，盡量避免吃太多面包和意大利面,并添加一些新鮮蔬菜。

Carry vegetable sticks or raisins with you and snack on those throughout the day. Eating smaller amounts several times a day is better than eating a few heavy meals.

隨身攜帶蔬菜棒或葡萄干等零食。每天少食多餐比多食少餐要更健康。

Drink Water. Dehydration can cause sleepiness. Make sure you drink water throughout the day.

喝水。脫水會導(dǎo)致嗜睡。確保你每天喝水。

Get exercise. You already know that regular exercise is good for your mind and your body. Studies show that regular exercise can also keep us from feeling sleepy in the middle of the day.

運動。你已經(jīng)知道定期鍛煉對你的大腦和身體都有好處。研究表明，有規(guī)律的鍛煉也可以使我們在一天當(dāng)中避免困倦。

Sneak a power nap. Studies also show that you can build up a sleep deficit when you go several days with little sleep. But you can also recharge yourself with little catnaps that last up to fifteen minutes. If you have the ability to take a short nap in ?office or in your car during lunch, you could find it makes all the difference.

小睡一會，恢復(fù)精力。研究還表明，當(dāng)你連續(xù)幾天睡眠很少，會形成一個睡眠虧損。但是你也可以讓自己打15分鐘的小盹來補充睡眠。如果你可以在辦公室小睡一會兒或午飯期間在車?yán)镄∷粫?，你會感到很不一樣?/div>

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