We all know the feeling of being exhausted during school. Resting your head on the desk or even trying to sneak in a few extra minutes of sleep during class. Having energy during the day is crucial to performing well academically and staying healthy both physically and mentally. Let's dive into a few ways you can feel fresh and keep moving throughout a busy school day!

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Sleep At Least 8 Hours

It may seem like an obvious way to keep energy levels up during the day, but the importance of sleep is often forgotten. Between sports, homework, social activities, and extracurriculars, it can be difficult to get in those essential 8-10 hours of quality sleep per night.

Try avoiding screens and dimming the lights an hour before bedtime to encourage better sleep patterns. You can also pack your backpack, plan your outfit, and meal prep the night before to allow more time for sleeping in the next morning. Even experimenting with listening to nature sounds or ASMR is worth a try.

Getting more sleep will help you stay focused, improve concentration, and maintain higher energy levels.

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Avoid Caffeine and High Sugar

It can be tempting to reach for a sugary, caffeinated Frappuccino. The sweet treat may give you that burst of energy, and combined with caffeine, may give the illusion of feeling refreshed. But in a few short hours, a “crash” that leaves you groggy and exhausted is inevitable.

This is because when the body has an abnormal amount of sugar, it begins to produce insulin rapidly to maintain normal levels. Blood glucose decreases, which results in a sudden drop in energy levels. Combatting this crash with even more sugar and caffeine can create a vicious cycle.

For long lasting energy, look to whole foods such as bananas, eggs, nuts, yogurt, and complex carbs. Your body breaks down these foods for energy much slower, contributing to more consistent energy levels.

Participate in P.E.

Though physical education might not be everyone's favorite subject, it's a great way to keep active and break the monotony of a long school day. In fact, exercise is scientifically proven to be an energy booster and increase blood flow to your brain.

Even if you don't take P.E., you can achieve the same benefits by getting any kind of movement or mental break. Between classes, just walking briskly, doing a quick stretch, and socializing with friends will help you relieve tension and improve focus.

You can even take a longer route to your next class, as long as you arrive on time!

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Take Breaks and Stay Positive

High stress levels and overworking can lead to feeling burnt out, or constantly tired. While you may be taking all the right physical measures, your mental health is just as important and equally contributes to how you feel throughout the day.

Make sure to prioritize time to be social and create memories with family and friends. Give yourself a mental rest by doing something you enjoy, like reading a book or taking a slow walk outside. Even doing some quick meditation or mindfulness, a few minutes per day, can help ease stress and boost energy.

Fuel Your Body

What you eat and when you eat are key to staying energized during the school day. Eat breakfast every day, opting for good sources of carbs, fiber, and protein to keep you full and invigorated. If your body and brain have no food to burn for energy, it's no wonder you feel groggy in your classes!

Healthy snacks can serve as miniature energy shots throughout the day, if packed in advance. Aim for fruits, vegetables, and protein- for example, apple slices and peanut butter, or a bag of trail mix with a variety of nuts. Avoid ultra-processed snacks that are high in sugar, as they may cause you to crash and feel even more tired.

Staying hydrated is another crucial part of fueling your body. Drinking a glass of water upon waking up and carrying a reusable water bottle with you throughout the day is a great way to feel fresh. It will better concentration and reduce headaches or mental fatigue.

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School can be seriously tiring. Thankfully, there are ways to eliminate exhaustion and stay energized, both in and out of the classroom. From being mindful to knowing what to eat, it's important to use tools to reach your full potential and feel your best!