How to stay awake in a Zoom online class – 19 things beside caffeine you can try

1) Get more sleep

It’s hard to stay awake if you start out the day behind the eight ball on sleep.  Sooner or later, your body is going to crash even after your favorite Latte or energy drink.

2) Take notes

It’ll keep your mind active, engaged, and help pass the time.

3) Participate

Another way to keep your mind active. Join in on a class discussion, ask and answer question.

4) Caffeine

Whether it’s tea, coffee, or an energy, it’s a popular remedy to fight fatigue and promote mental alertness.

Like anything, it’s important not to overdo it.  Too much coffee can dehydrate you, make it harder to sleep at night, and lead to coffee addiction.

5) Get natural daylight

Since our bodies are in tune with day and night, a dim low-light room can lull you to sleep. 

Try brightening things up with a lamp or natural daylight through the windows.

6) Make the most of your class breaks

Use the time to get up and move around to help clear your mind.

7) Change your position

Sitting still or standing for long periods can make you feel tired. It’s also not best for you ergonomically.

Try working in a stretch or adjusting your body positing periodically.

8) Stay hydrated

Fatigue can be a symptom of dehydration and dehydration can make it more difficult to concentrate.

As a healthier alternative to caffeine, try a glass of water.

9) Keep a stash of healthy snacks

Healthy snacks can help keep your blood sugar and energy levels steady.  Avoid over sugary snacks that lead an energy crash hours later.

Instead, look for foods with a mix of protein, complex carbs, and healthy fats such as:

• trail mix
• hard boiled eggs
• fruit and nuts
• seeds
• raisins and peanuts
• fruit and peanut butter
• veggies and humus
• Greek yogurt
• beef jerky (without the added sugar)
• popcorn

10) Avoid large meals before class

Heavy meals can slow down your metabolism and make you feel sluggish.  Try eating lighter at lunch.

11) Chewing gum

Studies have shown chewing gum can help improve alertness.

12) Peppermint

Essential oils like peppermint can help with fatigue and promote alertness.

13) Take a shower

Nothing is like a quick shower which can refresh and recharge you.

14) Get moving

Getting your heart rate up and the blood flowing can raise your energy.   If pressed for time, try a 10 minute walk.

15) Keep it on the cool side

A warm room can lull you to sleep, especially after lunch. Try a cooler room temperature.

16) Open a window

Sometimes a little fresh air may do the trick…

17) Power naps

A quick snoozer before class can do wonders.  Try sneaking in a nap between classes or over lunch.

Sleep experts say it’s best to keep your naps under 15-20 minutes so you don’t wake up in a brain fog.  You also don’t want to be late to class, so set an alarm.

Tips for power naps (Sleep.org)

18) Avoid computer fatigue

Staring at a computer screen for hours on end can strain your eyes and be tiring.  Be sure to take regular breaks.

Learn more

19) Mix up your classes

Some classes are more engaging than others, trying mixing things up a bit so you don’t have the more tedious ones all together

20) Schedule classes for when you’re naturally more alert

If possible, morning larks may want to take most of their classes earlier in the day.  Likewise, night owls might want to stick to the afternoon and evening.

Another idea is to schedule your most monotonous class for when you’re most alert.

1) Sparkling water:

It gives you pop and fizz without the caffeine or sugar.

2) Flavored sparking water:

You can find fizzy water flavored with lime, strawberry, and many other flavors.  You can also just add slices of your favorite fruit to a glass of fizzy water.

3) Coconut water:

A popular drink with natural vitamins and electrolytes.

4) Ginger root tea:

Ginger root has been linked to many health benefits.  It’s believed to fight fatigue by improving blood circulation and blood sugar levels.

5) Chicory Coffee:

Available online and made from roasted roots of the chicory plant, it tastes similar to coffee but is caffeine free.

6) Rooibos Tea:

Slightly sweet and caffeine free, Rooibos tea is made from leaves of a shrub native to South Africa.

7) Protein shakes

Did you know that too little protein can cause fatigue?  The body needs it for fuel to help repair and build tissues.

8) Golden Milk (Turmeric Tea):

Golden milk is a traditional Indian drink made with warm milk, ginger, cinnamon, turmeric, black pepper.   Vanilla and honey is often added for a little extra flavor.

Learn more:
Golden milk recipe (easy)
Golden milk recipe (fresh turmeric root)

Watch your sleep hygiene:

There’s a long list of things that can cause problems for sleep.  This makes it important to practice good sleep hygiene, the everyday habits that set the stage for deep restful sleep.

For better sleep hygiene, you should:

• keep consistent wake up & sleep times
• avoid naps
• exercise during the day
• avoid large meals, alcohol, or stimulants such as caffeine before bedtime
• maintain a regular bedtime routine
• avoid using TVs, laptops, or other electronics before sleep
• keep your bedroom dark, cool, quiet, & relaxing

Get a checkup:

One of the reasons you could be struggling to stay awake during your Zoom classes is because of health issues.

There’s things such as an iron deficiency that can directly cause day time fatigue.  You may also be suffering from an undiagnosed sleep disorder.

If poor sleep has become an ongoing issue for you, it’s really worth getting a checkup.

Check your meds:

Some commonly used medications can make it harder to stay awake.

Learn more

Talk to someone:

Did you know there’s a strong link between depression, anxiety, and poor sleep?

Ongoing fatigue can be a sign of depression.

Unfortunately, depressed and anxious people have a hard time sleeping.  Sleep-deprived people are more at risk for depression.

If you find yourself feeling down lately, it may be worth having a chat with your doctor or a mental health specialist.