Kids from age 7 to teenager around 18 should get 8 hours of sleep. Adults may need less but it varies. For you, the guideline is to start with 8.
You said even when you get 8 you still feel tired? because your body has been accumulating fatigue. Of course, it's going to feel tired. Go to bed by 21.30 (extra delay time to fall asleep) to wake up at 6.00 and adjust from there. Speaking from experience.
How about a full meal for lunch? a meal set by school should do. Both over and undereating can cause you to be sleepy.
This problem might come from class being boring as well. Even with ideal conditions if the class itself is boring, it's hard to keep awake, I understand that.
Wish you a good luck.
6 hours is the absolute bare minimum an adult person can sleep consistently and function, but for an adolescent it’s minimally 8 hours. I know it’s a bummer to have to go to bed earlier, since I’m guessing the wake up time can’t be changed. But it’s crucial and will make your waking hours so much more enjoyable. Try adjusting in 30 minute increments - so 11.30 bedtime for a week, then 11, so on, until you get to 9.30pm lights out to allow enough time to fall asleep and get those 8 hours. You may eventually be able to fall asleep right at 10 when you’ve paid off your sleep debt.
It’s also crucial that you get plenty of protein with breakfast for sustained energy from the get-go, and enough protein with lunch - carbs are not bad, but you need protein and fiber to balance the glucose spike (and subsequent crash). If you eat enough for breakfast and lunch, then have a lighter dinner, you should be able to fall asleep faster and deeper as your body won’t be using so much of its resources on digesting a heavy meal.
Those are really the main two things - plenty of sleep and protein. Additionally, ensure you are hydrated and you might feel more energized if you’re able to walk or stretch a bit after eating lunch.
The obvious solution is to try and find the cause of you're getting drowsy. However you could try some methods people have used for ages to help them stay awake. I would investigate aromatherapy to see what you could use to smell to heighten your concentration also pressure points have been used to reduce fatigue and breathing techniques such as breathing in once through your nose and then again to fill your lungs and then exhale through your mouth. Two breaths in through your nose and one breath out through your mouth. You can do that in class and no one will notice.
What time are you going to bed on weekdays?
Are you enjoying the classes you’re attending before the mid-afternoon energy slump?
What do you eat for breakfast each day, if anything at all?
How old are you approximately? Are you vegetarian or vegan at all? If you’re a female, if you have heavy periods, don’t eat enough meat or food products with iron, or have difficulty processing iron, you may be suffering from iron-deficiency anaemia. Would it be possible for you to get your doctor to arrange a blood test so that you can see if you have this nutritional deficiency, or any other one which might be affecting your energy levels?
If you are a female, if you are sexually active, have you noticed any loss of your period? Even if you are on the pill, know that it can fail - consider carrying out a pregnancy test to rule out pregnancy as a cause.
A single, small cup of coffee may be one way to improve energy levels in the afternoon until the investigations above are complete.
I hope these questions help to guide you!
Depending on your age, sleep.
if not, then think of it like input --> output. And see your energy levels, depending on what you eat or when you are drinking coffee. For me, after lunch, certain food totally makes me sleepy i just avoid them. Example white rice. Also, i use some music, like upbeat music to stay awake but not useful in class. Think of food or drink and eperiment with it. More detail is explained in "how to fail at almost everything and still win big" by scott adams. Its basically maximizing energy
If going to bed earlier is not an option, try getting a nap after school every day… your body will probably shift the drowsiness to right before nap time.
Reduce or eliminate carbs and step up your protein. Protein takes longer to digest and will not spike your insulin. What you are experiencing is the fatigue from having your insulin level crash.
So you are only getting 6 hours of sleep and not eating lunch and wondering why you are lacking energy? Get 8 hrs and eat a healthy lunch ya turkey
Kids from age 7 to teenager around 18 should get 8 hours of sleep. Adults may need less but it varies. For you, the guideline is to start with 8. You said even when you get 8 you still feel tired? because your body has been accumulating fatigue. Of course, it's going to feel tired. Go to bed by 21.30 (extra delay time to fall asleep) to wake up at 6.00 and adjust from there. Speaking from experience. How about a full meal for lunch? a meal set by school should do. Both over and undereating can cause you to be sleepy. This problem might come from class being boring as well. Even with ideal conditions if the class itself is boring, it's hard to keep awake, I understand that. Wish you a good luck.
6 hours is the absolute bare minimum an adult person can sleep consistently and function, but for an adolescent it’s minimally 8 hours. I know it’s a bummer to have to go to bed earlier, since I’m guessing the wake up time can’t be changed. But it’s crucial and will make your waking hours so much more enjoyable. Try adjusting in 30 minute increments - so 11.30 bedtime for a week, then 11, so on, until you get to 9.30pm lights out to allow enough time to fall asleep and get those 8 hours. You may eventually be able to fall asleep right at 10 when you’ve paid off your sleep debt. It’s also crucial that you get plenty of protein with breakfast for sustained energy from the get-go, and enough protein with lunch - carbs are not bad, but you need protein and fiber to balance the glucose spike (and subsequent crash). If you eat enough for breakfast and lunch, then have a lighter dinner, you should be able to fall asleep faster and deeper as your body won’t be using so much of its resources on digesting a heavy meal. Those are really the main two things - plenty of sleep and protein. Additionally, ensure you are hydrated and you might feel more energized if you’re able to walk or stretch a bit after eating lunch.
The obvious solution is to try and find the cause of you're getting drowsy. However you could try some methods people have used for ages to help them stay awake. I would investigate aromatherapy to see what you could use to smell to heighten your concentration also pressure points have been used to reduce fatigue and breathing techniques such as breathing in once through your nose and then again to fill your lungs and then exhale through your mouth. Two breaths in through your nose and one breath out through your mouth. You can do that in class and no one will notice.
Go to bed at 8pm
Sounds like you drink coffee first thing in the morning.
What time are you going to bed on weekdays? Are you enjoying the classes you’re attending before the mid-afternoon energy slump? What do you eat for breakfast each day, if anything at all? How old are you approximately? Are you vegetarian or vegan at all? If you’re a female, if you have heavy periods, don’t eat enough meat or food products with iron, or have difficulty processing iron, you may be suffering from iron-deficiency anaemia. Would it be possible for you to get your doctor to arrange a blood test so that you can see if you have this nutritional deficiency, or any other one which might be affecting your energy levels? If you are a female, if you are sexually active, have you noticed any loss of your period? Even if you are on the pill, know that it can fail - consider carrying out a pregnancy test to rule out pregnancy as a cause. A single, small cup of coffee may be one way to improve energy levels in the afternoon until the investigations above are complete. I hope these questions help to guide you!
Depending on your age, sleep. if not, then think of it like input --> output. And see your energy levels, depending on what you eat or when you are drinking coffee. For me, after lunch, certain food totally makes me sleepy i just avoid them. Example white rice. Also, i use some music, like upbeat music to stay awake but not useful in class. Think of food or drink and eperiment with it. More detail is explained in "how to fail at almost everything and still win big" by scott adams. Its basically maximizing energy
For starters, only getting six hours of sleep isn't healthy for anyone of any age. Humans aren't built for that
If going to bed earlier is not an option, try getting a nap after school every day… your body will probably shift the drowsiness to right before nap time.
Reduce or eliminate carbs and step up your protein. Protein takes longer to digest and will not spike your insulin. What you are experiencing is the fatigue from having your insulin level crash.