Be it board or any competitive exam or preparing any office presentation, the biggest problem at this time is how to sleep.

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

But did you know that you should never force yourself to stay awake before an exam or a meeting because it is deep sleep or REM sleep that your studying or preparing is part of your long cycle. 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 while working or studying, then these 7 formulas will help you in this work.

Choose a healthy diet

Coach Mathur explains that a high-fat diet can cause drowsiness and lethargy. Eat a balanced, healthy diet rich in nutrients and fiber, such as soups and salads, lentils, and plenty of fruits and vegetables, so you don’t feel sleepy while studying.

If you want to control your sugar levels, avoid cakes and chocolates, instead eat fruits rich in natural sugars, such as apples, oranges and bananas.

Lean proteins are also great for energy. Try snacking on granola or trail mix, or opt for an energy bar rich in nuts and seeds.

2. Get a good night’s sleep

The main reason for falling asleep during class is lack of sleep at night. It is important to get 7 to 8 hours of sleep every night to stay healthy.

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

3. Take a power nap

Coach Mathur says it’s understandable that sometimes you don’t get enough sleep at night when you’re studying or working. But you have to make up for it in the afternoon.

Whenever you oversleep, take a break from school or work and take a 20-30 minute nap.

Power Nap is nothing less than an energy booster for you. After waking up, you will feel refreshed and it will help you to concentrate.

4. Drink enough water

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

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

You should drink 2 liters of water a day. You can fill up a 2 liter bottle and finish it by bedtime.

5. Walking is beneficial

Besides sleeping, if you feel sleepy while studying, another thing you can do is to 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 take a 10-minute walk outside. You can take your book and walk around your room.

6. Do not study and work too much at once

It is almost impossible to study or work for 5-6 hours at a time without losing concentration.

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

In this case, get up and stretch or do breathing exercises. After every 2 hours, you can take a break of about 20 minutes.

7. Read aloud, read your writing as you write

Read aloud Write aloud while reading so your mind doesn’t fall asleep while working or studying.

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

Also read: Self-motivation acts as fuel in your weight loss journey, know 5 very effective tips