While she sits in first period, freshman Catherine Outland feels ready to take on the day, as she is alert and energized from a full night’s rest. With motivation to get work done, her morning passes quickly, allowing her to enjoy lunch in a good mood with her friends. However, after lunch, she suddenly feels run down. Confused, she wonders why this sudden exhaustion hit her so hard and how she might make it through the day focused.
Morning energy is influenced directly by the amount of sleep quality, diet and exposure to sunlight. Something as easy as walking to the school bus can increase energy in the mornings. Eating a nutritious breakfast, having a consistent sleep schedule and morning light exposure are simple things that factor into morning alertness. “I feel energized in the morning because I drink coffee,” freshman Zachary Micheals said.
According to Big Future, important classes a high school student should take to impress colleges include English, math, science and social studies. It is recommended that students take basic courses and challenge themselves each year. Mornings are the best time to take these classes due to enhanced cognitive thinking.
Cognitive thinking is the mental process involving learning and understanding knowledge while thinking, remembering and reasoning. Those core classes in the morning get productive results due to high energy levels.
Students also tend to feel energized in the morning due to their circadian rhythms. The circadian rhythm is a natural sleep-wake schedule that influences attention in the morning and gradually decreases energy as the day progresses. Waking up early for school allows students to get vitamin D and enjoy a relaxing morning despite their sleep hours. “If I get a few hours of sleep, by first period and most of the morning, I’m awake and ready to learn,” Outland said.
As the day progresses, energy tends to decline, usually after lunch, referred to as the “afternoon slump.” According to Northwestern Medicine, the typical circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. Additionally, a lack of sleep and a poor diet can contribute to the afternoon slump.
As the circadian rhythm can increase alertness in the mornings, as the afternoon approaches, a loss of sleep can catch up to you. Hormones are released and your body temperature affects your attentiveness. “After lunch, I’m tired and by seventh and eighth, I’m done,” Outland said.
Overcoming the afternoon slump is crucial for managing school, particularly when a core class is scheduled later in the day. Prioritizing adequate sleep each night is beneficial, as insufficient sleep impairs performance in the afternoon. Eating a high-protein lunch significantly aids in sustaining energy levels throughout the day, in addition to staying well-hydrated. “I focus on work and think that if I pay attention now, then I will have less work later. I save the tiredness for after school,” freshman Charlotte Sauder said.
Attending only morning classes is ideal but unrealistic. By taking the right actions, mornings and afternoons can both become times to focus and stay alert throughout the day.
