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THOUGH winter weather may earn a few snow days here and there, the lack of sunshine can also dampen one's spirits.
Some people may resort to quick fixes like coffee and sugar to give a temporary burst. But here are three healthier ways to raise your energy level and keep it up.
GET A GOOD NIGHT'S SLEEP
Sleep is quite obviously one of the most vital ways to restore an individual's energy level. If a person is overly tired, exhausted or even incoherent, the issue is most likely related to sleep in some way. Lack of sleep is even an important indicator of many health issues, such as depression and multiple sclerosis.
Teenagers on average need 9.5 hours of sleep a night--while a study by the National Sleep Foundation suggests that teens sleep for an average of only 7.4 hours a night.
A good night's sleep is a hard thing to achieve, but a rewarding one. To do so, one must not sleep with the lights or the television on, as both are too stimulating to the brain, and the television may even cause certain glands within your brain to function improperly.
Eating and drinking should not be done within two hours of the time you plan on falling asleep, as your body will work to absorb the energy being taken in. Working out or exercising just before sleeping is also not a good idea--the buildup of lactic acid within the muscles can cause a person to have trouble getting that perfect state of relaxation necessary for proper sleep.
Keeping a proper bedtime, taking a shower before bed and listening to white noise or a "sounds of the rain forest" CD are all proper ways to help the body relax before or while going to bed. Also, be sure not to use loud alarm clocks--the shock of waking up to one can cause the body immense stress.
--Peter Brig
EAT A HEALTHY BREAKFAST
Although it is an easy and standard option for most sleepy risers, coffee is not the healthiest way to start the day.
A simple, cheap fix is an apple. This magical little fruit is thought to wake you up more effectively than a cup of coffee. The fructose and fiber that are in the apple are released as soon as you bite into one--and there is no "crash" later, as caffeine beverages have. The satisfying crunch and juicy flavor don't hurt, either.
Another option, oatmeal, is one of the healthiest breakfasts around. When topped off with fresh fruits or nuts, oatmeal gives an extra boost of energy. As often advertised, oatmeal is thought to lower cholesterol and blood pressure, and to reduce the risk of heart disease. It is also a good source of iron, antioxidants and minerals.
If you have a bit more time on your hands, a smoothie is a delicious start to any morning. When made with the right ingredients, such as fruit juice, berries and yogurt, smoothies supply your body with vitamin C and fiber, which wake you up; and potassium and protein, which are often not seen at the breakfast table.
The options for healthy wake-up meals are endless and often creative. When creating your own breakfast, make sure that protein, fiber, and some kind of fruit or vegetable are present. These foods are sure ways to wake you up and get you going early in the day.
Watch out for high-sugar cereals or foods, such as frozen waffles and doughnuts. Although these foods are all right in moderation, if consumed every day they begin to have adverse effects on the body. They are full of trans fat and carbohydrates, and many contain an inconceivable number of calories.
The best breakfasts are those that wake you up--low-fat, high-energy foods that taste delicious and let you start your day feeling refreshed.
--Emily Churchill
FIND TIME FOR EXERCISE
Running: During a run, endorphins are released into the body. These endorphins have a pain-relieving effect similar to morphine. They are also related to feelings of euphoria and affect appetite. Prolonged regular exercise helps reinforce the production and release of powerful endorphins. This effect has been labeled as a "runner's high."
The morning is a great time to run. You can set up a regular routine so that after-school activities won't conflict with your runs. Also, the endorphins released will get you ready to begin your day.
David Lovegrove, the cross country coach at James Monroe High School, said that when he can, he likes to get in a morning run. "I wish I could do it more often," he said.
Even if it's impossible to add it into one's daily schedule, the occasional morning run can still help boost energy levels. Lovegrove said his typical morning routine doesn't always include a run. "It's just too early on the weekdays." But, "on the weekends, I definitely do."
Aquatics: Have you ever basked in the sun on a hot summer day and felt absolutely exhausted until you jumped into the frigid pool?
The body's need for balance can help explain the effects of temperature on energy levels. Basically, if your body needs to work to maintain homeostasis, or a balance of body chemistry, then you will have more internal activity occurring, thus keeping you more awake.
This is why a cold shower or a chilly pool immediately makes someone feel wide awake. On the other hand, most teachers seem to maintain their classroom temperature as close to body temperature as possible in order to keep their students still and focused.
Other workout options: In terms of daily routines, stretching first thing in the morning can lead to a more limber, flexible approach toward the day. The evidence can be found with the popularity of yoga or tai chi, which are often practiced first thing in the morning.
The traditional model of exercising or "working out" consists of a trip to the gym, and using weights and machines. However, branching out into other forms of exercise can make "working out" less like working.
Classes such as Zumba are becoming ever more popular. Zumba breaks fitness system molds with a combination of high-energy music and dancing.
"I like to do Zumba because you get to dance and you burn off calories without knowing it," said Stafford High School sophomore Bailey Mixon.
--Will Hamilton, Melissa Avalos
