There is nothing worse than waking up feeling low in energy, after a seemingly good sleep. Each minute of the day is a struggle as you continue to reach for more caffeine than you’d intended. You actively yawn your way through your classes and falling asleep on the shoulder of your seat buddy on the bus is an embarrassing reality. Though there are some concerning reasons that people experience fatigue, these are some of the main reasons why you may be feeling drained and tips to keep your energy boosted:
- Your sleep cycle is out of whack
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As a university student, I am sure we have all had our encounters with an “all-nighter” – staying up until 6 am to grind out that paper, only to have an 8:30 am class the next morning. Ah, yes, the ‘no sleep’ lifestyle brought to you in tandem with the student lifestyle, right? Wrong! As students, it’s easy for us to blame our poor sleep patterns on the hecticness of our days; class, assignments, jobs, extra-curriculars and everything in between. But remember, you can’t expect to execute your days running on just a few hours of sleep. Catching a bit of shut-eye here and there will not make up for a deficiency of sleep at night, and neither will six cups of coffee (I’m sorry). In fact, taking extended naps and consuming caffeine in between is likely to leave you feeling more groggy, sluggish, and even sick. This is because you aren’t providing your body with a chance to refuel and enter REM sleep, the stage in which your body enters a deep sleep.
How to Fix It:
Try and keep a regular sleep schedule. Going to sleep at the same time (or roughly so) each night will improve the overall quality of your sleep, and, much like other things, when it comes to sleep, quality over quantity. Establishing a routine before going to bed also helps improve sleep. Maybe you wash your face, brush your teeth and pack tomorrow’s lunch. Implement a series of events that work for you so that your body can recognize when it’s ‘preparing’ to sleep. Try and limit food and beverage intake right before going to bed. As a last piece of advice, creating a healthy sleep environment is key to ensuring adequate and quality sleep. Use your bed for sleeping, not studying and keep your room dark at night. Avoid screens and light stimulation before laying down to avoid the difficulty of falling asleep. Don’t downplay the essential health and performance benefits of a good night’s sleep. And next time, maybe reconsider those time management skills.
- You aren’t eating the right foods – or consuming enough
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Food is essential in providing us with energy and consuming a combination of proper sources can give us that boost that we need. Our bodies require energy and use carbohydrates, fats and proteins consumed from food for everyday function. Many people chose to skip meals when they are busy or substitute a coffee for breakfast as they rush out the door and study through their lunch on a grumbling stomach (does this sound like you?) It’s also important to note that the types of food you eat matter. For instance, maybe you consume food regularly, however; having a doughnut with your coffee and calling it breakfast or claiming a bowl of cereal as dinner won’t cut it. In fact, consuming these types of foods, being low in nutrients and high in refined carbohydrates can be contributing to your low energy levels and will probably leave you feeling more hungry. This is because these types of foods have their nutrients removed during processing, giving rise to their claim to fame as ’empty carbs.’ These types of foods also tend to be high in sugars, which will inevitably lead to an energy crash.
How to Fix It:
Make sure that you are consuming food regularly throughout the day. If you know you have a busy schedule, plan ahead by packing snacks to keep your body fueled and energized. Choose food sources that are high in protein, especially at breakfast to keep you feeling full longer and to give you the energy that you and your body need. Select foods that are sources of complex carbohydrates- oatmeal, whole wheat pasta and long grain rice. These types of foods are staple energy sources that will prevent you from hitting that mid-afternoon slump. Lastly, listen to your body and its signals. If you are hungry, eat! Make the time to fuel your body- you owe it to yourself!
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You aren’t getting enough exercise
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I know what you’re thinking- wouldn’t exercise just make me more exhausted? Though it seems counterintuitive, exercise can actually do worlds of good for boosting productivity and energy, especially if you get your steps in early in the morning. Regular exercise boosts your serotonin levels and sharpens your brain for the day. It can be easy to reach for that third cup of coffee or an energy drink when we hit a slump but getting exercise might be just what you need to help battle against fatigue. The goal of boosting energy is to both increase blood flow and oxygen consumption and that is exactly what exercise does. Movement throughout the day not only helps you fall asleep at night but also improves the quality of your sleep. People who do not exercise often say they are too tired after a long day, but this type of sluggishness may in itself be an indicator that you actually aren’t moving enough.
How to Fix It:
Firstly, it’s important to note that everyone’s lifestyles are different- getting exercise doesn’t have to mean going to the gym and pumping iron for 90 minutes. It can mean walking downtown with a friend, taking a dance class, doing yoga. Allocate time in your day to get your blood flowing to boost those energy levels. It’s also important to make it fun. Get your body moving in ways in which you can enjoy and look forward to. Grab a gym buddy or take a spin class with your housemates. Remember that exercise has many benefits so it’s never a bad idea to lace up those sneakers!
- You are over stressed
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Your alarm goes off at 8:00 am and you can feel the weight of the day on your shoulders before you even get up. You are adding up the day’s tasks and quickly foster this “I don’t want to do today” attitude, leaving you exhausted before the day even starts. University life is demanding and no doubt leaves us feeling stressed. In fact, being stressed in itself is both mentally and physically exhausting and is an energy killer. Stress is one variable that usually has a domino effect on other factors, leading to an amplified depletion of energy. You are experiencing high levels of stress, therefore you aren’t sleeping adequately, eating properly or making time to exercise. Because stress is something that continues to exist throughout life, it’s important to learn how to manage it and not let it affect your everyday function.
How to Fix It:
Before we consider managing stress at all, make sure you understand yourself and your limits. Don’t spread yourself too thin or take on too much. It’s important to stay busy and be involved, however; know your boundaries and listen to your body. When you are feeling overwhelmed, give yourself a break. Walk away from your desk, leave the library. Give yourself a change in scenery. If possible, eliminate the stressor. Develop strategies that allow you to cope with your stress, whether that means meditation, reaching out to campus resources or enjoying some alone time. Learning how to take hold and manage your stress may help reduce fatigue and help you make the most of your everyday.