Whether it is board or a competitive exam or preparing an office presentation, the biggest problem these days is how to stop sleeping.

Over the years, most of us have heard of toppers or successful people who rave about their ability to study or work long hours, how they study or work all night without sleep.

But do you know that you should never force yourself to stay awake before your exam or meeting because it is deep sleep or REM sleep that makes the subject you are reading or preparing a part of your long term. To solve this problem, we spoke to career coach Rishi Mathur.

According to coach Mathur, if you are also troubled by the problem of falling asleep during work or studies, then these 7 formulas will help you with this.

Choose a healthy diet

Coach Mathur explains that a high-fat diet can cause sleepiness and lethargy. Eat a balanced and healthy diet rich in nutrients and fiber such as soups and salads, lentils and plenty of fruit and vegetables to prevent you from falling asleep while studying.

If you want to keep your sugar levels in check, do not eat cakes and chocolates, instead eat fruits rich in natural sugars such as apples, oranges and bananas.

Lean proteins are also good for energy. Try snacking on granola or some trail mix, or make an energy bar rich in nuts and seeds your snack option.

2. Get a good night’s sleep

The main reason for falling asleep while studying is not getting enough sleep at night. It is important to get 7 to 8 hours of sleep each night to stay healthy.

Don’t sleep too much or too little, set a bedtime so your brain is ready to go to bed at the same time every night.

3. Take a Power Nap

Coach Mathur says it’s understandable that sometimes you don’t get the required amount of sleep at night while studying or working. But you have to make up for it in the middle of the day.

When you get too much sleep, take a break from studying or work and take 20 to 30 minute power naps.

Power Nap is nothing less than an energy booster for you. You will feel refreshed after waking up and this will help you focus.

4. Drink enough water

Another reason for falling asleep while studying may be that you are not drinking enough water. According to a study, it can literally shrink your brain

It is natural to lose track of time and not drink enough water during board exams or competitive exams. To combat this, always keep a full bottle of cold water on your study table and sip it throughout the day.

You should drink 2 liters of water a day. You can fill a 2 liter bottle and aim to finish before bed.

5. Walking is beneficial

Besides taking a nap, if you feel sleepy while studying, one more thing you can do is get up and move around for a while. You don’t have to go to the gym, just get your blood flowing.

You can stretch and dance to a favorite song, or just walk outside for 10 minutes. You can take your book and study while going to your room.

6. Don’t study or work too long at once

Studying or working for 5-6 hours at a time is almost impossible to do without losing concentration.

The ideal duration of continuous examination is 2 hours. Each 2-hour period can be further divided into 25-minute examinations followed by 5-minute breaks.

During this, get up and stretch or do breathing exercises. After every 2 hours, you can take a longer break of approximately 20 minutes.

7. Read aloud, read your writing as you write

Reading aloud Write while reading aloud to prevent your mind from falling asleep while working or studying.

Also carry a rough copy where you can jot down important points of what you are studying or working on. You can also have sticky notes with you. Not only is this the best way to remember your notes and important points, but it will also engage your body and keep you focused and your mind alert.

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