Why Am I So Tired After School? Knowing When To Take A Break

It can be a common scenario for many high school students: You get through the school day, but by the time you get home, you’re feeling completely exhausted. The question is, why are you so tired after school? It’s possible for the constant activity and focus during school to result in tiredness, but you may also be tired due to not getting enough sleep, being dehydrated, or not consuming enough nutrients. Chronic stress can also lead to exhaustion and burnout. Lifestyle changes, social support, and therapy can help you address after-school tiredness.

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Why school can contribute to tiredness

A typical school day can be quite demanding. From early mornings and rigorous academic schedules to physical education classes and social interactions, there’s usually a lot going on. This constant activity can drain your energy levels and leave you feeling worn out by the end of the day.

Several factors may contribute to this tiredness. First, the mental strain of managing academic pressure and maintaining focus in class can be mentally exhausting. The effort required to absorb and process information throughout the day often adds to mental fatigue. Additionally, physical activity during school, whether it’s in physical education classes or walking between classrooms, can also contribute to tiredness.

The impact of exhaustion and fatigue

Feeling tired after school isn’t just about needing a nap. Exhaustion and fatigue can have significant effects on both your physical health and mental well-being. When you’re physically tired, your body’s ability to function at its best may diminish. This can impact your performance in school and extracurricular activities.

Mental exhaustion can also affect your ability to concentrate and retain information, making it harder to stay motivated and engaged with your studies. Chronic stress and poor nutrition can exacerbate these issues, potentially leading to a cycle of fatigue and decreased academic performance.

Tiredness can also hinder social interactions and relationships. When you’re fatigued, you might be less inclined to engage in social activities, possibly leading to withdrawal and reduced social connections. Your mood and patience can suffer, affecting how you interact with friends and family. This withdrawal can further isolate you, creating a negative feedback loop that can impact both your social life and emotional well-being.

Recognizing the signs of student burnout

Understanding the signs of academic burnout can be crucial for managing and preventing it. Burnout isn’t just feeling tired; it typically involves a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. Here are some signs of burnout:

• Persistent fatigue: A sense of being drained despite getting enough sleep
• Irritability and mood swings: Difficulty managing emotions and increased frustration
• Decreased performance: Challenges with meeting academic and personal expectations
• Lack of motivation: Finding it hard to engage with schoolwork or extracurricular activities

Knowing when to take a break

If you’re experiencing signs of burnout or exhaustion, it can be important to know when to take a break. Taking time to rest and recharge can prevent burnout and maintain your energy levels throughout the day. This might involve short breaks during study sessions, finding time for hobbies, or spending time with friends and family to relax, in addition to getting seven to nine hours of sleep each night.

Other underlying causes of sleepiness

Aside from school-related stress, there are other potential causes of feeling tired. These might include the following:

• Lack of sleep: Not getting enough deep sleep can leave you feeling tired.
• Poor nutrition: Eating habits that lack essential nutrients can affect your energy levels.
• Chronic stress: Ongoing stress can lead to mental and physical exhaustion.
• Physical or mental health conditions: Undiagnosed or untreated health conditions can also contribute to fatigue.

The importance of quality sleep

One of the most significant factors affecting your energy levels may be the quality of your sleep. In general, it’s not just about the number of hours you sleep but also how restorative that sleep is.

What to do when you struggle to fall asleep

If you’re having trouble falling asleep, try these strategies:

• Establish a bedtime routine: Create a relaxing pre-sleep routine to signal to your body that it’s time to wind down.
• Limit screen time: Avoid screens for at least an hour before bed, as the blue light can interfere with your sleep.
• Create a comfortable sleep environment: Ensure your bedroom is cool, dark, and quiet.

What to do when you struggle to stay asleep

If you find yourself waking up frequently during the night, you may be failing to achieve healthy, deep sleep. Consider these tips:

• Maintain a consistent sleep schedule: Go to bed and wake up at roughly the same time every day.
• Avoid caffeine and heavy meals before bed: These can disrupt your sleep.
• Practice relaxation techniques: Activities like deep breathing and meditation can calm your mind.

The benefits of a bedtime routine

A consistent bedtime routine can significantly improve your sleep quality. By establishing a regular routine, you can train your body to recognize when it’s time to sleep, making it easier to fall and stay asleep.

How to manage low energy levels

More tips for boosting energy and finding motivation

To keep your energy levels up and stay motivated, consider these additional tips:

• Set realistic goals: Break large tasks into manageable steps to avoid becoming overwhelmed.
• Take breaks: Incorporate short breaks into your study routine to refresh your mind and body.
• Stay organized: Use planners or digital tools to keep track of assignments and deadlines, reducing stress.

Resources for tired students

Seeking help and utilizing resources can be a step toward effectively managing fatigue or burnout. Helpful resources may include the following: 

• School counselors or mental health services: School counselors can provide support for managing stress and mental health concerns, which can contribute to fatigue. They can offer strategies for balancing schoolwork, extracurricular activities, and self-care.
• Tutoring services or support centers: Many schools have academic support centers or tutoring services that can help students manage their workload more effectively, possibly reducing stress and fatigue.
• Health office or nurse: The school nurse can provide advice on physical health concerns, including potential underlying causes of fatigue, and suggest strategies for improving energy levels and overall well-being.
• Exercise and wellness programs: Programs or clubs focused on physical activity, yoga, or mindfulness can improve energy levels and reduce fatigue. Regular exercise and relaxation techniques can be beneficial for overall health.
• Online resources and apps: Websites and apps focused on stress management, sleep hygiene, and time management can offer practical tips and tools to help students manage fatigue. Examples include sleep trackers, relaxation apps, and productivity planners.

How therapy can help

For persistent difficulties with fatigue and burnout, therapy can be a valuable resource. A therapist can help you address the mental strain and chronic stress that may be contributing to your tiredness. They can also teach you strategies for managing academic pressure and improving your overall well-being. 

If you’re feeling tired and stressed from school, online therapy can be a great way to connect with a therapist who understands the unique pressures you face. It can offer the flexibility to schedule sessions around your busy life, whether you’re juggling homework, extracurricular activities, or other commitments. Plus, online therapy is often more affordable than traditional in-person sessions without insurance.

According to a 2020 study, online cognitive behavioral therapy (CBT) can be equally effective as in-person therapy sessions, which may make it especially helpful for students facing after-school fatigue. However, if your tiredness doesn’t seem to be related to mental health challenges, it may be helpful to speak with your doctor to rule out any underlying conditions.