GUEST POST by Shundalyn Allen, University Instructor & Contributor to Wisewire
What time of day are your students most disruptive? When asked this question, many teachers identified the transition from lunch back to the classroom. Tiredness after meals is common because energy diverts to digestion. How can you boost your energy after lunch? Here are seven tips to boost your energy and keep your students engaged after eating.
1. Get Moving
When blood carries oxygen and nutrients to your muscles, you feel energized and alert. Get your blood circulating with some light exercise. Walking around your building or stretching for a few moments are simple ways to incorporate physical activity into your day.
Exercise is not a one-trick pony. It directly affects stress. Physical activity triggers the release of endorphins, neurotransmitters that make you feel good. Don’t panic if you don’t have a lot of spare time or don’t feel fit enough for a high-impact workout. The Mayo Clinic reports that three ten-minute walks can take the place of one thirty-minute walk. You might even incorporate walking into a work duty. For instance, if you supervise recess or lunch, you can move around the playground, gym, or cafeteria as you monitor the students.
3. Stay Hydrated
Water prevents dehydration, which causes fatigue and makes it difficult for your body to operate properly. Drinking plenty of water will help your body maintain a state of alertness. For an additional boost, add a little lemon juice to your water bottle. Studies have shown that the smell of lemon promotes concentration, memory, and accuracy. In fact, it’s common in Japan to diffuse lemon-scented essential oils through the ventilation systems of businesses because it stimulates the mind while calming emotions.
Bonus: It tastes good! Track and maintain your daily water intake with this app.
4. See Yourself Where You Want to Be
Tired of being tired? Practice visualization by creating a mental picture of a desired outcome. For instance, teachers who mentally immerse themselves in a scene of a successful lunch-to-lesson transition increase the likelihood that they will experience the same smooth transition in real life. How can you do it? Picture your students’ engaged faces, the sounds of them pulling out their chairs to sit down, an intriguing question or problem written on the white erase board, and so on.
Another type of visualization involves envisioning each step of a process. Athletes do it all the time, but studies reveal that it also benefits the average person. In one study published by the Library of Medicine, thirty young volunteers exercised or visualized using their muscles. At the end of twelve weeks, both groups were stronger. The researchers concluded: “The mental training employed by this study enhances the cortical output signal, which drives the muscles to a higher activation level and increases strength.” In other words, when people imagine physical activity, the brain’s responds almost as if they were exercising in real life. The benefits of visualization aren’t limited to physical tasks. What an ideal option for teachers with little time for a full workout! Educators who incorporate visualization skills, such as guided imagery, into their lessons notice that students focus more on the subject matter. Will you try it out in your lesson plan?
5. Implement a Routine
Have you heard of the PAX Good Behavior Game (GBG)? According to the Game’s website, players work towards shared goals, cooperate with one another, and “self-regulate.” These skills translate to more engaged learning and significantly less time-wasting disruptions. Research indicates that the GBG reduces aggressive and disruptive behaviors in elementary school classrooms.
Even upper-grade classrooms flourish with an effective routine. Structure facilitates calm and focus. Whatever re-centering activity you choose—from answering a writing prompt in a journal to solving an equation or watching a short video—students should know the daily expectations. That way, they can begin working on the task as soon as they return to the classroom. And remember, routines shouldn’t be boring. Anticipating a fun video or an active game will give everyone something to look forward to in the afternoon.
6. Tap into Animal Energy
Playing with animals releases oxytocin, a hormone that inhibits stress and promotes focus and tranquility, according to a research study by the University of Missouri’s College of Veterinary Medicine. You probably can’t bring your dog to school, but some schools do allow small classroom pet, such as a goldfish, hamster, or lizard. Even watching the birds outside your window or installing a fuzzy bunny screensaver on your laptop can raise your spirits. Researcher Jessica Gall Myrick discovered that even people who viewed cat videos on the Internet experienced heightened energy levels and an increase in positive emotions.
7. Take a Nap
In Mediterranean cultures, it’s traditional to take a short nap called a siesta after the midday meal. Does sleep affect stress levels? Yes, according to SEMERGEN (Spanish Society of Primary Care Physicians), brief naps improve heart function, mental alertness, and recall. One caveat, however, is that the benefits only appear if you nap on a regular basis. You might dismiss the idea of taking a nap at work. Who has the time? However, sleep expert Sara C. Mednick says that “you can get incredible benefits from [as little as] 15. . .minutes of napping.” Can you arrange your schedule to include a brief power nap during your free period or take a short nap after school before you start grading? If so, you can stave off the after-lunch drag.
If your students are rowdy after lunch and your energy is at its all-day low, you might find it extremely tough to get your class on task. Don’t lose hope. With a few small tweaks to your afternoon routine, you can turn your most challenging time into your favorite period of the day.
Shundalyn Allen is a University Instructor & Contributor to Wisewire. She started her career as a high-school French/ESL teacher in 2004. When she’s not in the classroom, she’s helping her clients, such as Grammarly and Wisewire, to provide engaging and practical content for their readers.