Nodding off while studying

[Shjanzey]

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Hey guys, I have noticed that I continually nod off while I am studying and I am trying to find a way to resolve this. I currently work out every morning for about an hour, and I feel like I have adequate energy levels throughout the day. I even think the material is interesting, so I don't think it is necessarily out of boredom.

I also recently changed my diet because I noticed post meals I would often suffer big time, I guess from massive insulin dump. I recently cut out coffee too since it didn't matter if I drink it or not I would still start nodding off after about 2 hours of study. If I up the dosage I would just get the shakes.

Usually I struggle with this cycle of nodding off, taking short walk breaks every hour or so, until about 5:00pm when I suddenly am able to focus pretty well until I quit around 10pm. I would really like to take advantage of my mornings as well so any advice is welcome.

 

[Jabbed]

Hey guys, I have noticed that I continually nod off while I am studying and I am trying to find a way to resolve this. I currently work out every morning for about an hour, and I feel like I have adequate energy levels throughout the day. I even think the material is interesting, so I don't think it is necessarily out of boredom.

I also recently changed my diet because I noticed post meals I would often suffer big time, I guess from massive insulin dump. I recently cut out coffee too since it didn't matter if I drink it or not I would still start nodding off after about 2 hours of study. If I up the dosage I would just get the shakes.

Usually I struggle with this cycle of nodding off, taking short walk breaks every hour or so, until about 5:00pm when I suddenly am able to focus pretty well until I quit around 10pm. I would really like to take advantage of my mornings as well so any advice is welcome.

You might be in the early stages of burn out. Beware.

Some ideas:

• Breaks every hour or every x number of pages
• Chew gum
• Change your study location
• Accommodate your natural habits and study more during your efficient hours and rest/sleep/relax during your inefficient hours.

 

[Shjanzey]

Burn out? Exactly what is that? I thought it was a term that lazy people use to justify not wanting to study

 

[2Nice]

3 major things that have an effect on somnolence: 1.) how much sleep you're getting 2.) when and how much you eat 3.) adenosine levels in your noggin.

First one, for me at least, is the hardest to control. I can't seem to get enough sleep no matter what I do. I average between 4 and 6 most of the time, and closer to 3 to 4 during the run up to an exam. If you can improve this one, that's probably your best bet, but I think the point of this post is "how do you deal with prolonged periods of sleep deprivation?"

When and how much you eat will directly impact your level of alertness. As blood is diverted to your gut for digestion, it is diverted away from other areas (like your brain), which causes drowsiness. So don't eat anything. Keeps you up. If you have to eat, eat little things, like nuts and carrots and stuff. Don't eat big meals until you're ready to muscle through some tiredness.

Adenosine is a byproduct of cellular respiration (ATP -> ADP +Pi and so on). Adenosine receptors in the brain induce somnolence. Caffeine is an antagonist or something, makes it so that your brain doesn't think it's tired even though it is. Coffee has lots of antioxidants too, so it's a pretty healthful drink. It's actually been correlated with a decreased risk of developing certain cancers later in life (prostate, for one). So yeah, drink more coffee. It's awesome. I drink a lot of it. Like, a whole lot. If you get the shakes, just power through that until you develop more of a tolerance.

I also like to go take quick workout breaks (my school has a little gym in the basement), or step out for a bit between reading lectures. That seems to keep the juices flowing. But the main thing is the coffee. Drink a lot of it.

 

[Shjanzey]

3 major things that have an effect on somnolence: 1.) how much sleep you're getting 2.) when and how much you eat 3.) adenosine levels in your noggin.

First one, for me at least, is the hardest to control. I can't seem to get enough sleep no matter what I do. I average between 4 and 6 most of the time, and closer to 3 to 4 during the run up to an exam. If you can improve this one, that's probably your best bet, but I think the point of this post is "how do you deal with prolonged periods of sleep deprivation?"

When and how much you eat will directly impact your level of alertness. As blood is diverted to your gut for digestion, it is diverted away from other areas (like your brain), which causes drowsiness. So don't eat anything. Keeps you up. If you have to eat, eat little things, like nuts and carrots and stuff. Don't eat big meals until you're ready to muscle through some tiredness.

Adenosine is a byproduct of cellular respiration (ATP -> ADP +Pi and so on). Adenosine receptors in the brain induce somnolence. Caffeine is an antagonist or something, makes it so that your brain doesn't think it's tired even though it is. Coffee has lots of antioxidants too, so it's a pretty healthful drink. It's actually been correlated with a decreased risk of developing certain cancers later in life (prostate, for one). So yeah, drink more coffee. It's awesome. I drink a lot of it. Like, a whole lot. If you get the shakes, just power through that until you develop more of a tolerance.

I also like to go take quick workout breaks (my school has a little gym in the basement), or step out for a bit between reading lectures. That seems to keep the juices flowing. But the main thing is the coffee. Drink a lot of it.

Pretty solid reply, however I am still conflicted about coffee. For the record I was so addicted I would get headaches if I didn't drink it. I have found some research saying it helps mental acuity and others that say it hurts. I have been a regular drinker for over 10 years, 2 large cups every morning but I have gotten to the point where I don't really notice if it helps.

On sleep, I am pretty rigid. A minimum of 6 hours on the weekdays and I allow myself to sleep in on the weekends.

Possibly, I may need to be more active after my morning workout. I tend to sit in the library from 8:00am - 10:00pm every day, so maybe it is just inactivity? I just want to make that first half o the day much more productive so I can increase my efficiency.

 

[Jabbed]

Pretty solid reply, however I am still conflicted about coffee. For the record I was so addicted I would get headaches if I didn't drink it. I have found some research saying it helps mental acuity and others that say it hurts. I have been a regular drinker for over 10 years, 2 large cups every morning but I have gotten to the point where I don't really notice if it helps.

On sleep, I am pretty rigid. A minimum of 6 hours on the weekdays and I allow myself to sleep in on the weekends.

Possibly, I may need to be more active after my morning workout. I tend to sit in the library from 8:00am - 10:00pm every day, so maybe it is just inactivity? I just want to make that first half o the day much more productive so I can increase my efficiency.

As far as coffee drinking dependency goes, I feel like it's the morning cups that get you addicted. Cut it out of your routine for a few weeks and then try having 1-2 cups in the afternoon only.

You're seriously spending 14 hours a day in the library consistently? Unless you're at the peak of your step studying or block exams that's ridiculously excessive and most likely inefficient.

 

[DocVapor]

Do you snore? If so, it might be worth some nighttime SpO2 monitoring to see if you might have a touch of sleep apnea. It doesn't matter how much sleep you are getting if it's not quality. And trust me, once you get used to the CPAP it's like a whole new world.

Don't let yourself get fooled into the idea that only obese people get it. I did, and suffered a long time without knowing it.

Makes me wonder what my step 1 score would have been if I went down that road earlier.

 

[Shjanzey]

As far as coffee drinking dependency goes, I feel like it's the morning cups that get you addicted. Cut it out of your routine for a few weeks and then try having 1-2 cups in the afternoon only.

You're seriously spending 14 hours a day in the library consistently? Unless you're at the peak of your step studying or block exams that's ridiculously excessive and most likely inefficient.

I could do that, it does make sense, but since the late afternoons seem to be my power hour I don't know if it would be that helpful. 14 hours may seem excessive, but I am used to it now and I still enjoy it. If I was miserable I don't think I could study like this. Obviously I take breaks, but I am currently addicted to doing well right now so that my prep for Step 1 down the road won't be as painful. Putting in these hours has been worth it already. I was a mediocre student at the beginning, but have learned how to be more efficient and raise myself into the top quartile of the class. It took a lot of experimentation and some painful setbacks, but I wouldn't have figured it out this quickly if I didn't put in the time.

Do you snore? If so, it might be worth some nighttime SpO2 monitoring to see if you might have a touch of sleep apnea. It doesn't matter how much sleep you are getting if it's not quality. And trust me, once you get used to the CPAP it's like a whole new world.

Don't let yourself get fooled into the idea that only obese people get it. I did, and suffered a long time without knowing it.

Makes me wonder what my step 1 score would have been if I went down that road earlier.

This is a fabulous suggestion. I do snore and I am barely overweight according to BMI. I have been working hard to lose the extra weight, but maybe I should consider a sleep study too. My wife would probably love some piece and quiet too.

 

[Ismet]

Burn out? Exactly what is that? I thought it was a term that lazy people use to justify not wanting to study

Good one. Maybe when you burn yourself out studying 14 hours a day as a 1st year, you'll sing a different tune and be a bit more empathetic.

 

[xffan624]

Good one. Maybe when you burn yourself out studying 14 hours a day as a 1st year, you'll sing a different tune and be a bit more empathetic.

Yeah, I rarely do that as a MS2, I can't imagine doing it continuously as an MS1. Slow down, OP and reexamine your study habits to make them more efficient. You're likely falling asleep because you're exhausted.

 

[Ismet]

Yeah, I rarely do that as a MS2, I can't imagine doing it continuously as an MS1. Slow down, OP and reexamine your study habits to make them more efficient. You're likely falling asleep because you're exhausted.

You also can't be inefficient in 3rd year when you come home from the hospital 3 hours before you should go to sleep.

 

[Shjanzey]

Good one. Maybe when you burn yourself out studying 14 hours a day as a 1st year, you'll sing a different tune and be a bit more empathetic.

Can you at least define burnout? I understand it as just tired of doing something because you did it so much.

Yeah, I rarely do that as a MS2, I can't imagine doing it continuously as an MS1. Slow down, OP and reexamine your study habits to make them more efficient. You're likely falling asleep because you're exhausted.

I don't really feel exhausted. I really don't have anything else to do anyways. I figure if I am going to be awake I might as well study.

I usually let up on the weekends a bit unless it is right before the test. I like my current schedule though.

 

[doraxplorer]

OP, you mentioned that you recently quit coffee. Depending on how much you were drinking before this, I would suspect the drowsiness is d/t the effects of caffeine withdrawal. For me, caffeine only keeps me awake if I am active, and not when I'm reading or whatever. So you get into the endless cycle of feeling tired, drinking caffeine, which results in lower quality sleep, feeling more tired, and drinking more caffeine, etc. I would give it a couple of weeks for the caffeine dependence to wear off.

One thing that helps keep me mentally alert during long study sessions is watching something funny on youtube. Having a good laugh usually wakes me up. Just make sure you have a cubicle to hide in when you do this...

 

[Stagg737]

If you're trying to stay off of coffee, you may want to try something like a caffeine nap. Instead of drinking a ton of coffee, take a decent amount of caffeine, then take a 15 minute nap. Supposedly caffeine is a competitive antagonist for the aforementioned adenosine receptors (which make you tired/unable to focus) and sleep allows those receptors to release the adenosine. By taking caffeine then napping, you are able to remove more adenosine than either of those alone. Additionally, the caffeine helps to ensure the nap is only about 15-20 minutes long, so you'll wake up refreshed before getting to that point where you've been asleep long enough to feel drowsy.

I don't know how scientifically accurate that actually is, or if it really works for everyone. I've tried it 3-4 times by drinking about 1/2 a cup's worth of coffee and taking a nap and I've felt great those times. I was also able to focus and retain more after doing it. I don't know what would happen if you did it regularly, but it's been a nice tool for short term situations for me on weekends before tests.

 

[Ismet]

Can you at least define burnout? I understand it as just tired of doing something because you did it so much.

Googling "burnout" will give you a wealth of information about it. It's more than just being tired of doing something. It is exhaustion or lack of motivation 2/2 chronic stress that actually has similar symptoms to depression (anhedonia, decreased concentration, withdrawal from others, etc). I'm not saying you have it, but you are possibly on the road to it with this nodding off being the first step. I don't know anyone who studies that much and healthily sustains it.

http://www.forbes.com/sites/learnvest/2013/04/01/10-signs-youre-burning-out-and-what-to-do-about-it/

 

[Kahreek]

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[Kahreek]

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[deleted500612]

Do you snore? If so, it might be worth some nighttime SpO2 monitoring to see if you might have a touch of sleep apnea. It doesn't matter how much sleep you are getting if it's not quality. And trust me, once you get used to the CPAP it's like a whole new world.

Don't let yourself get fooled into the idea that only obese people get it. I did, and suffered a long time without knowing it.

Makes me wonder what my step 1 score would have been if I went down that road earlier.

Was going to suggest this also. I have a tendency to snore quite loudly and went all through undergrad with undiagnosed sleep apnea. I would fall asleep in lectures, fall asleep at the computer, fall asleep on the bus on the way home, fall asleep while driving (I actually refused to do long haul drives for a while because of this). At the time I had never even heard of sleep apnea, and I just figured me dozing off at such odd times was due to not getting enough sleep at night. If you aren't completely sleep deprived, but you still find you just cant stay awake in the middle of the day, I would definitely consider sleep apnea as a possibility.

 

[Stagg737]

as caffeine tolerance builds up those quick naps soon add up to hours. but yes it can work.
I actually cycle my caffeine uptake and take abstinence weeks.

Yep, I don't drink coffee, and I rarely drink tea. I think that's part of why it works well for me. A can of soda is a pretty significant buzz for me, so a whole cup of coffee is like taking speed. Half the time my caffeine naps aren't even naps, they're basically just meditation where I relax as much as possible until the caffeine really kicks in.

 

[Mr. Vandemar]

You sound like me for the first few months of school. I felt like I couldn't keep my eyes open all day, and then I'd have this second wind in the late afternoon or early evening and suddenly I was good to go. By that point, I felt like I wasted the entire day. I also had a huge coffee dependency, in terms of the headaches I'd get if I didn't drink it.

Some changes I made that I think helped me: commuting to school on my bike instead of driving (exercising more?), limiting myself to one coffee a day during the week and none on weekends, and staying very well hydrated. I also stopped going to lectures, and don't set an alarm (I usually naturally wake up around 8am anyway).

 

[MedSchoolSurvivor]

Burning out is related to loss of motivation, so if you still feel regularly motivated, then I wouldn’t worry so much about burning out at the moment. However, maintaining 14 hour study days can be difficult for the average non-robot , so if you find yourself struggling then you may be showing symptoms of burn out. I’ll agree with some of the above posts that 14 hours of study seems excessive and you MAY be studying inefficiently. If you are falling asleep while studying then you are studying inefficiently. My recommendation would be that if you are falling asleep then you should take a break; I always found 20 minute naps refreshing. Despite the breaks taken, you will probably study more efficiently and end up finishing in less time than if you were to take no breaks at all.

 

[tiedyeddog]

1. Try to study in a firm chair. Don't study in a big, cushioned chair or in bed.
2. Study in a place with tons of light.
3. Play some kind of music.
4. Find a study buddy, keep each other awake.
5. Maybe try to schedule in naps. Take a 10-20 minute nap every two hours or so. That would be better than trying to tough it out and doing two hours of poor quality studying instead.

 

[IAmNotaRobot]

anhedonia, decreased concentration, withdrawal from others, etc

Wait Wait? Is this supposed to be a temporary thing? I was reasonably certain everyone else was like this. I'm not kidding.

 

[Ismet]

Wait Wait? Is this supposed to be a temporary thing? I was reasonably certain everyone else was like this. I'm not kidding.

If anyone is like that for an extended period of time, they should seek professional help.