Published:
April 18, 2023
Walk around any college campus and you’ll probably find students drinking coffee everywhere—and at all times of the day! As the mother of two college students, I know they often find themselves needing a little pep in their step thanks to late nights of studying and socializing. And while enjoying a cup of coffee now and then is a fine choice, relying on it all day simply isn't the best solution for your physical and mental health. Here are some alternatives you can try to help increase your energy during those long days at college.
Take a Power Nap
A power nap doesn’t mean an hours-long snooze in the middle of the day. A true power nap should only last somewhere around 15-20 minutes, and can surprisingly make you feel refreshed and energized. Aim to fit in a power nap before 3pm (not too close to bedtime), and avoid any nap longer than 30 minutes when possible. A long nap can make you feel groggy, while a short power nap can help improve your mood, alertness, and focus—all things that are sure to help you during your classes and study sessions.
Practice Self-Care to Manage Stress
Chronic stress, even at low levels, is proven to be a big time energy zapper. While college can certainly be stressful, you can reduce your levels of stress with activities that improve your mood, and help you turn your focus to something other than schoolwork. Self-care looks different for everyone in college, but could involve activities such as:
- Regular exercise
- Yoga or meditation
- Getting plenty of sleep
- Doing a hobby you enjoy (art, music, intramural sports—you name it!)
Get Outside
You’ve likely heard of circadian rhythm, which is your body’s way of controlling your sleep and wake cycles by releasing specific hormones. Spending time outside in the sunshine and fresh air can help you feel more energized, positively impact your circadian rhythm, and help you sleep better at nighttime. To spend more time outdoors, make it a point to take a walk to class instead of driving. Take your notecards outside to study for your next test. Go on a jog outside instead of on the treadmill. Whenever weather allows, get outside for some mood-boosting sunshine.
Trade for Tea
If you’re looking to drink something with caffeine, green tea or matcha are choices that can give you a less jittery, and more stable boost of energy than coffee or espresso. Matcha is a green powder made from young tea leaves, and contains L-theanine, an amino acid that some studies suggest can have a positive effect on your mood and mental clarity. Green tea has long been associated with health benefits, and still contains an amount of caffeine that can help you feel more alert. Just as with coffee, it’s important to be cautious of how much sweetener you add to your tea. The CDC estimates that 11 per-cent of the added sugars in an American’s day comes from the addition of sweetener to coffee and tea.
Reach for Natural Sources of Sugar
Loaded up sugary lattes or energy drinks can give you a pick-me-up…but more often than not you’ll experience an energy crash afterwards. Choosing more natural sources of sugar, such as the sugar found in fruit, can give you a pick-me-up that won’t cause the telltale dip in energy later. A great way to incorporate fruit into your diet is through fresh fruit smoothies. Adding some unsweetened yogurt and spinach can help increase your intake of fiber, calcium, and protein, too.
I hope these tips help you keep your energy high during your long days at college. If you find that you’re often lethargic or struggling to maintain your energy or mood, it may be helpful to talk to your primary care provider for an assessment and guidance.