Tips to Combat Teacher Fatigue

25 September 2015 / 1 comment
Let's face it.  Being a teacher is hard work.  Finding simple ways to combat teacher fatigue can be a game changer!

Tips to combat teacher fatigue

Now that school is back in full swing you might notice your energy waning.  Me? Well, I'm changing positions a month after school started, so I am in full "back to school tired" mode!  This led me to investigate ways to beat teacher fatigue.

It goes without saying that we need to maintain good sleep habits once school starts.  It is so easy to work long hours, hoping to get caught up.  The ugly truth is there will ALWAYS be something else to do, especially in today's world.  Getting enough rest will keep your body healthy and your mind active during the long days at school.  Being overly sleepy is your body's way of saying, "Hey! Get some more rest!" When I ignore this signal, I often find myself fighting a nasty cold.

Test your sleep IQ by taking this interesting sleep quiz from the National Sleep Foundation.
You can find it by clicking {HERE}.

I know many of us toss and turn keeping us from falling asleep at night.  We simply have too many things running through our minds.  The best way I have found to combat this dilemma is by:
  1. Make a "To Do List." Write down the things you need to accomplish or remember. This will free your mind to relax at night.  Try to prioritize and only list must do items.  Remember, this isn't a wish list!
  2. Unplug from social media about an hour before bed.  Research states that computer usage before bed can decrease our ability to go to sleep.
  3. Keep a bedtime routine and time schedule.  Our bodies get used to falling asleep and waking at certain times.  Keeping the schedule even on weekends is helpful.
  4. Investigate essential oils. In a glass spray bottle combine a few drops of your favorite relaxing essential oil, like lavender, with water.  Spritz over your linens just before bed.  Check out The Prairie Homestead for recommended oils geared for getting and staying asleep.  
  5. Let your linens dry on an old fashioned clothesline.  This is my absolute favorite!
Linens drying on a clothesline
Bring fresh air in for a restful sleep.
I found this affordable essential oil on Amazon.  It has some great reviews, including the use as a sleep aid for children.  Note: This is an affiliate link. 

Healthy lunches that look and taste good, are a wonderful "pick me up" during the afternoon.  I am famous for throwing a container of  Greek yogurt in my bag, then hoping for the best.  While most yogurt is good for you, it can get a little boring.  Having a fun, tasty lunch gives you more incentive to take the time to eat.

Photo and recipe can be found at Family Fresh Meals

Foods that keep blood sugar steady, provide long lasting energy, and trigger your brain to feel good are the best choices for lunch.

1.  Choose whole grains, keeping an eye on the amount of sugar listed in the ingredients.  These carbs are good for boosting energy and the feel-good chemical serotonin. Whole grains are absorbed in your body slowly, so your energy doesn't spike. Sugars cause blood sugars to spike and then plummet. Avoid high fructose corn syrup.

2. Add nuts, beans, lentils, fresh lean meats, and eggs.  These protein packed foods absorb in your body slowly and provide extended energy throughout the day.  Nuts, as well as whole grains, contain magnesium. Magnesium deficiency drains your energy. Meats contain Vitamin B-12 and boost dopamine levels which keep you alert and focused.

3.  Plan dinner meals which can easily be incorporated into wholesome lunches.  It is easy to cook a little extra during your main meal, then pack the leftovers for lunch.  Another great alternative is to make simple tweaks to your main meal for a fresh take as a lunch choice.  See the recipe below as a great example. Not only do you use the crock pot ("win-win"), but it would be so easy to add the leftover chicken to create a delicious lunch salad or wrap.  Have roast?  Shred it for an easy barbecue sandwich.

Find this photo and recipe at Family Fresh Meals.
4.  Seasonal fruits and vegetables are an easy, nutritious addition to your lunch.  They are low in fat, sodium and cholesterol. They do provide complex carbohydrates, fiber, nutrients and natural sugar. It is important to make sure you "eat the rainbow" when making choices.

fruits and vegetables color choices for health

Check out my Pinterest board for some easy lunch recipes.

Follow Sebrina Burke's board Easy, Healthy Lunch Ideas on Pinterest.

Take the advice of someone who has been teaching for 21 years, and is still NOT caught up!  Work will always be there.  Prioritize.  What needs to be done to keep your students safe and reaching their potential?  What deadlines are looming?   Does it really matter if every corner of your classroom looks like it came off a Pinterest board?  NO!  But your health, happiness, and family do depend on you to realize that you simply "Can't do it all!"

Be kind to yourself, get some rest, and enjoy your coming weekend!

1 comment:

  1. Those food pictures look delicious! You've inspired me to get some meal planning done this weekend! :)


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