{"id":20772,"date":"2024-09-02T12:06:00","date_gmt":"2024-09-02T11:06:00","guid":{"rendered":"https:\/\/www.geklab.com\/sonno-stanchezza-scuola\/"},"modified":"2026-04-22T11:20:43","modified_gmt":"2026-04-22T10:20:43","slug":"sleepiness-fatigue-school","status":"publish","type":"post","link":"https:\/\/www.geklab.com\/en\/sleepiness-fatigue-school\/","title":{"rendered":"Sleepiness and Fatigue at School: Let&#8217;s Take Action with Nutrition"},"content":{"rendered":"<p><em>Updated on October 11, 2024<\/em> <\/p><div class=\"wp-block-stackable-icon-list stk-block-icon-list stk-block stk-61ed254\" data-block-id=\"61ed254\"><style>.stk-61ed254{column-count:2 !important}.stk-61ed254 ul li{list-style-image:url('data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHZpZXdCb3g9IjAgMCAxOTAgMTkwIiBzdHlsZT0iZmlsbDogIzAwMCAhaW1wb3J0YW50OyBjb2xvcjogIzAwMCAhaW1wb3J0YW50O3RyYW5zZm9ybTogcm90YXRlKGRlZykgIWltcG9ydGFudDsiPjxwb2x5Z29uIHBvaW50cz0iMTczLjgsMjguNCA2MC40LDE0MS44IDE1LjcsOTcuMiA1LjEsMTA3LjggNjAuNCwxNjMgMTg0LjQsMzkgMTczLjgsMjguNCIgZmlsbD0iIzAwMCIgc3Ryb2tlPSIjMDAwIiBzdHlsZT0iZmlsbDogcmdiKDAsIDAsIDApOyBzdHJva2U6IHJnYigwLCAwLCAwKTsiLz48L3N2Zz4=') !important}@media screen and (max-width:767px){.stk-61ed254{column-count:1 !important}}<\/style><ol><li><a href=\"#performance\">Nutrition and Academic Performance<\/a><\/li><li><a href=\"#breakfast\">Breakfast: The Most Important Meal of the Day<\/a><\/li><li><a href=\"#proteine\">Why Are Proteins Important at Breakfast?<\/a><\/li><li><a href=\"#ultra-processed\">Ultra-Processed Foods: A Silent Enemy<\/a><\/li><li><a href=\"#snack\">Healthy Snacks<\/a><\/li><li><a href=\"#activity\">Physical Activity for a Healthy Mind<\/a><\/li><li><a href=\"#rest\">Adequate Rest<\/a><\/li><li><a href=\"#overweight\">Sedentary Lifestyle and Overweight in Young People<\/a><\/li><\/ol><\/div><figure class=\"wp-block-image alignleft size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg\" alt=\"Un sana prima colazione prima della giornata scolastica\" class=\"wp-image-10367\" style=\"width:437px;height:auto\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg 750w, https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-600x400.jpg 600w, https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-300x200.jpg 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure><p>The return to school is a time of great change in the daily routine\u2014for students, their parents, and even teachers\u2014and it is essential to pay attention to nutrition to<strong> avoid that typical mid-morning drowsiness<\/strong>. A balanced diet and the right food choices can make a difference in eliminating unnatural fatigue and improving academic performance.&nbsp;<\/p><p id=\"rendimento\">In this article, we will explore how eating habits can influence morning fatigue, cognitive abilities, and provide the necessary energy to face school commitments. <\/p><div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-25b39d3\" id=\"strong-nutrition-and-academic-performance-strong\" data-block-id=\"25b39d3\"><style>.stk-25b39d3{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Nutrition and Academic Performance<\/strong><\/h2><\/div><p>A balanced diet not only improves overall health but also academic performance. Fruits, vegetables, lean proteins, and mostly whole grains can help your children focus better and achieve better results at school.<\/p><blockquote class=\"wp-block-stackable-blockquote stk-block-blockquote stk-block stk-8339d85 is-style-simple\" data-v=\"2\" data-block-id=\"8339d85\"><style>.stk-8339d85{margin-bottom:0px !important}<\/style><div class=\"has-text-align-left stk-block-blockquote__content stk-container stk-8339d85-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks\"><div class=\"wp-block-stackable-icon stk-block-icon stk-block stk-3ce51f5\" data-block-id=\"3ce51f5\"><style>.stk-3ce51f5{left:-50px !important;position:absolute !important;opacity:0.2 !important}.stk-3ce51f5 .stk--svg-wrapper .stk--inner-svg svg:last-child{height:100px !important;width:100px !important}.stk-3ce51f5 .stk--svg-wrapper .stk--inner-svg svg:last-child,.stk-3ce51f5 .stk--svg-wrapper .stk--inner-svg svg:last-child :is(g,path,rect,polygon,ellipse){fill:var(--theme-palette-color-1,#088fa8) !important}@media screen and (max-width:767px){.stk-3ce51f5{left:0px !important}}<\/style><span class=\"stk--svg-wrapper\"><div class=\"stk--inner-svg\"><svg style=\"height:0;width:0\"><defs><linearGradient id=\"linear-gradient-3ce51f5\" x1=\"0\" x2=\"100%\" y1=\"0\" y2=\"0\"><stop offset=\"0%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-3-ce-51-f-5-color-1)\"><\/stop><stop offset=\"100%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-3-ce-51-f-5-color-2)\"><\/stop><\/linearGradient><\/defs><\/svg><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 50 50\" aria-hidden=\"true\" width=\"32\" height=\"32\"><path d=\"M22.3 30.5c0 6-4.8 10.8-10.8 10.8-2.3 0-4.5-.8-6.3-2-.9-.6-1.8-1.4-2.5-2.4-1.8-2.4-2.7-5.4-2.7-9 0-4.5 1.3-8.5 4-11.9 2.7-3.4 6.4-5.8 11.1-7.3v2.8c-2.7 2.2-4.4 5-4.9 8.3.4-.1.9-.1 1.3-.1 6-.1 10.8 4.8 10.8 10.8zm16.9-10.9c-.5 0-.9 0-1.3.1.5-3.3 2.2-6.1 4.9-8.3V8.7c-4.7 1.4-8.4 3.9-11.1 7.3-2.7 3.4-4 7.4-4 11.9 0 3.6.9 6.6 2.7 9 .8 1 1.6 1.8 2.5 2.4 1.8 1.3 3.9 2 6.3 2 6 0 10.8-4.8 10.8-10.8 0-6-4.8-10.9-10.8-10.9z\"><\/path><\/svg><\/div><\/span><\/div>\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-1c8d967\" data-block-id=\"1c8d967\"><style>.stk-1c8d967 .stk-block-text__text{font-size:25px !important}@media screen and (max-width:1023px){.stk-1c8d967 .stk-block-text__text{font-size:25px !important}}<\/style><p class=\"stk-block-text__text\"><strong><span style=\"color: var(--theme-palette-color-1, #088fa8)\" class=\"stk-highlight\"><strong><span style=\"color: var(--theme-palette-color-1, #088fa8)\" class=\"stk-highlight\">A child who skips breakfast is more likely to feel tired and distracted, leading to difficulty concentrating.<\/span><\/strong><\/span><\/strong><\/p><\/div><\/div><\/div><\/blockquote><div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><style>.kadence-column20772_f04a36-62 > .kt-inside-inner-col,.kadence-column20772_f04a36-62 > .kt-inside-inner-col:before{border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;}.kadence-column20772_f04a36-62 > .kt-inside-inner-col{background-color:#ebebeb;}.kadence-column20772_f04a36-62 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20772_f04a36-62{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20772_f04a36-62 kadence-column_33b0ff-ad\"><div class=\"kt-inside-inner-col\"><style>.kadence-column20772_7ad4ff-24 > .kt-inside-inner-col,.kadence-column20772_7ad4ff-24 > .kt-inside-inner-col:before{border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;}.kadence-column20772_7ad4ff-24 > .kt-inside-inner-col{background-color:#ebebeb;}.kadence-column20772_7ad4ff-24 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20772_7ad4ff-24{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20772_7ad4ff-24 kadence-column_33b0ff-ad\"><div class=\"kt-inside-inner-col\"><style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id20772_7889d2-01{margin-top:0px;margin-bottom:0px;}.kb-row-layout-id20772_7889d2-01 > .kt-row-column-wrap{align-content:center;}:where(.kb-row-layout-id20772_7889d2-01 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}.kb-row-layout-id20772_7889d2-01 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:0px;padding-bottom:10px;padding-left:250px;grid-template-columns:minmax(0, 80%) minmax(0, 20%);}.kb-row-layout-id20772_7889d2-01{background-image:url('https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/02\/copertinaslide-glyco-1.png');background-size:contain;background-position:3% 100%;background-attachment:scroll;background-repeat:no-repeat;}.kb-row-layout-id20772_7889d2-01 > .kt-row-layout-overlay{opacity:0.30;}.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep{height:100px;}.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep svg{width:100%;}.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep svg{fill:#ffffff!important;}@media all and (min-width: 1025px){.kb-row-layout-id20772_7889d2-01{display:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id20772_7889d2-01 > .kt-row-column-wrap{padding-right:0px;padding-left:45px;grid-template-columns:minmax(0, 2fr) minmax(0, 1fr);}}@media all and (max-width: 1024px){.kb-row-layout-id20772_7889d2-01{background-image:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id20772_7889d2-01 [id*=\"jarallax-container-\"]{display:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep{height:px;}}@media all and (max-width: 1024px){.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep svg{width:%;}}@media all and (min-width: 768px) and (max-width: 1024px){.kb-row-layout-id20772_7889d2-01{display:none !important;}}@media all and (max-width: 767px){.kb-row-layout-id20772_7889d2-01 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-none, 0 );row-gap:var(--global-kb-gap-none, 0 );padding-top:30px;padding-right:20px;padding-bottom:20px;padding-left:20px;grid-template-columns:minmax(0, 1fr);}.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id20772_7889d2-01{background-image:none !important;}.kb-row-layout-id20772_7889d2-01 [id*=\"jarallax-container-\"]{display:none !important;}.kb-row-layout-id20772_7889d2-01 > .kt-row-layout-overlay{opacity:0.30;background-image:url('https:\/\/www.geklab.com\/wp-content\/uploads\/2022\/09\/copertina.png');background-size:contain;background-position:right bottom;background-attachment:fixed;background-repeat:no-repeat;}.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep{height:px;}.kb-row-layout-id20772_7889d2-01 .kt-row-layout-bottom-sep svg{width:%;}.kb-row-layout-id20772_7889d2-01{display:none !important;}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id20772_7889d2-01 alignnone kb-v-lg-hidden kb-v-md-hidden kb-v-sm-hidden kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-layout-overlay kt-row-overlay-normal\"><\/div><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-left-golden kt-mobile-layout-row kt-row-valign-middle\">\n<style>.kadence-column20772_561261-28 > .kt-inside-inner-col,.kadence-column20772_561261-28 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column20772_561261-28 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20772_561261-28{position:relative;}@media all and (max-width: 767px){.kadence-column20772_561261-28{text-align:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20772_561261-28 inner-column-1\"><div class=\"kt-inside-inner-col\"><div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-stackable-image stk-block-image has-text-align-left has-text-align-center-mobile stk-block stk-08fb2a7 alignleft\" data-block-id=\"08fb2a7\"><style>.stk-08fb2a7 .stk-img-wrapper{height:50px !important}.stk-08fb2a7 .stk-img-wrapper img{object-position:0% 50% !important;object-fit:contain !important}@media screen and (max-width:767px){.stk-08fb2a7{padding-right:60px !important;padding-left:60px !important}.stk-08fb2a7 .stk-img-wrapper img{object-fit:contain !important}}<\/style><a class=\"stk-link\" href=\"\/perme-test\/\"><div class=\"stk-img-wrapper stk-image--shape-stretch\"><img loading=\"lazy\" decoding=\"async\" class=\"stk-img wp-image-19762\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program.webp\" width=\"1451\" height=\"418\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program.webp 1451w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-300x86.webp 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-1024x295.webp 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-768x221.webp 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/Glyco_medical_program-600x173.webp 600w\" sizes=\"auto, (max-width: 1451px) 100vw, 1451px\" \/><\/div><\/a><\/div>\n\n<div style=\"height:1px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>To understand how significant the <strong>damage from sugars<\/strong> can be in the body and to implement effective dietary changes, even for young people, it might be worth conducting a <strong>Glyco Medical Program<\/strong> before starting any diet regimen.<\/p><\/div><\/div>\n\n<style>.kadence-column20772_b27a55-a2 > .kt-inside-inner-col,.kadence-column20772_b27a55-a2 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column20772_b27a55-a2 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20772_b27a55-a2{text-align:center;}.kadence-column20772_b27a55-a2{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20772_b27a55-a2\"><div class=\"kt-inside-inner-col\"><div class=\"wp-block-stackable-image stk-block-image has-text-align-center stk-block stk-515b74c\" data-block-id=\"515b74c\"><style>.stk-515b74c{margin-bottom:0px !important}.stk-515b74c .stk-img-wrapper{width:150px !important}<\/style><figure><div class=\"stk-img-wrapper stk-image--shape-stretch\"><img loading=\"lazy\" decoding=\"async\" class=\"stk-img wp-image-19887\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-scaled.webp\" width=\"2560\" height=\"2560\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-scaled.webp 2560w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-300x300.webp 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-1024x1024.webp 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-150x150.webp 150w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-768x768.webp 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-1536x1536.webp 1536w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-2048x2048.webp 2048w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-64x64.webp 64w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-600x600.webp 600w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/glyco-ita-100x100.webp 100w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/div><\/figure><\/div>\n\n<div class=\"wp-block-stackable-button-group stk-block-button-group stk-block stk-f73d24c\" data-block-id=\"f73d24c\"><style>.stk-f73d24c{padding-top:0px !important;padding-right:0px !important;padding-bottom:0px !important;padding-left:0px !important;margin-bottom:0px !important}<\/style><div class=\"stk-row stk-inner-blocks has-text-align-center stk-block-content stk-button-group\"><div class=\"wp-block-stackable-button stk-block-button has-text-align-center stk-block stk-7fe5a84\" data-block-id=\"7fe5a84\"><style>.stk-7fe5a84{margin-top:0px !important;margin-right:0px !important;margin-bottom:0px !important;margin-left:0px !important}<\/style><a class=\"stk-link stk-button stk--hover-effect-darken\" href=\"https:\/\/www.geklab.com\/en\/glyco-medical-program\/\"><span class=\"stk-button__inner-text\">Find out more<\/span><\/a><\/div><\/div><\/div><\/div><\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div><style>.kb-row-layout-id20772_073b3f-ba > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id20772_073b3f-ba > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id20772_073b3f-ba > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id20772_073b3f-ba > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id20772_073b3f-ba > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id20772_073b3f-ba > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id20772_073b3f-ba alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column20772_cfce01-c0 > .kt-inside-inner-col,.kadence-column20772_cfce01-c0 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column20772_cfce01-c0 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column20772_cfce01-c0{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column20772_cfce01-c0 inner-column-1\"><div class=\"kt-inside-inner-col\"><p id=\"colazione\">Nuts and seeds, oily fish, salmon, legumes, leafy green vegetables, and bitter cocoa are some of the foods that can help improve cognitive abilities. They are rich in vitamins, minerals, antioxidants, and omega-3 fatty acids, which are essential for brain development and function, as well as for enhancing memory and cognitive abilities, thus improving academic performance. (Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3738999\/\">Nutrients, July 2013<\/a>) <\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-604ca69\" id=\"strong-breakfast-the-most-important-meal-of-the-day-strong\" data-block-id=\"604ca69\"><style>.stk-604ca69{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Breakfast: The Most Important Meal of the Day<\/strong><\/h2><\/div>\n\n<p id=\"proteine\">Breakfast is the most important meal, as it provides the body with the energy needed to tackle the morning and optimally sets up the metabolism for the entire day. <strong>A child who skips breakfast is more likely to feel sleepy and fatigued<\/strong>, leading to difficulty concentrating. The long-term effect on academic performance is a consequence of this difficulty. <strong>Whole grains, fresh fruit, and especially proteins<\/strong>, often neglected in the Italian breakfast, are great allies to start the school day off on the right foot. Greek yogurt with nuts and oats, a toast with ham, cheese, and whole grain bread, or eggs and avocado with buckwheat crackers, all accompanied by a seasonal fruit, are great examples of a breakfast that will provide energy and help concentration throughout the morning.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-5e8e46b\" id=\"strong-why-are-proteins-important-at-breakfast-strong\" data-block-id=\"5e8e46b\"><style>.stk-5e8e46b{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Why Are Proteins Important at Breakfast?<\/strong><\/h2><\/div>\n\n<p id=\"ultraprocessati\">Proteins provide a more stable source of energy compared to sugars and carbohydrates. This way, the brain receives a constant supply of amino acids from the breakfast nutrients, which are the building blocks for the production of neurotransmitters involved in concentration and memory. Furthermore, students are less likely to experience <strong>blood sugar spikes that can cause fatigue, morning drowsiness, and drops in concentration and performance<\/strong>. Proteins also help maintain a sense of fullness, preventing hunger pangs that can be distracting during lessons. <\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-a6f8294\" id=\"strong-ultra-processed-foods-a-silent-enemy-strong\" data-block-id=\"a6f8294\"><style>.stk-a6f8294{margin-bottom:18px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Ultra-Processed Foods: A Silent Enemy<\/strong><\/h2><\/div>\n\n<p>Ultra-processed foods can have a negative impact on academic performance and cognitive functions: those who consume these foods experience <strong>a negative interference with memory<\/strong>, while those who stop consuming them see a noticeable improvement in memory and intellectual performance.<\/p>\n\n<p>Ultra-processed foods include sugary drinks, packaged snacks and cookies, industrial ice cream, cake mixes, and many others.<\/p>\n\n<p id=\"snack\">In addition, snacks and drinks with artificial coloring can cause hyperactivity in children. It&#8217;s better to opt for natural and organic foods to avoid exposure to these harmful additives.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-b1b9376\" id=\"strong-snack-salutari-strong\" data-block-id=\"b1b9376\"><style>.stk-b1b9376{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Snack salutari<\/strong><\/h2><\/div>\n\n<p>During the long school day, students may feel the need for a snack. Let&#8217;s avoid, as we&#8217;ve understood by now, industrial products full of refined sugars and hydrogenated fats, and instead prefer nutritious snacks like nuts, dried fruit, yogurt, and perhaps homemade cereal bars with oily seeds, extra dark chocolate (80-85%), and plenty of dried fruit. These foods release energy more gradually, keeping blood sugar levels stable and, consequently, improving concentration and avoiding the feeling of fatigue throughout the morning.<\/p>\n\n<p>For busy parents, preparing healthy snacks may seem like a daunting task. However, with a little planning, it is possible to prepare delicious and nutritious snacks in no time.<\/p>\n\n<p id=\"attivit\u00e0\">Finally, let&#8217;s remember that water is essential for the optimal functioning of the brain, and dehydration can negatively affect concentration and memory. In winter, when the sensation of thirst is less pronounced, it can be helpful to drink unsweetened hot tea and herbal infusions as well.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-d0dfada\" id=\"strong-physical-activity-for-a-healthy-mind-strong\" data-block-id=\"d0dfada\"><style>.stk-d0dfada{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Physical Activity for a Healthy Mind<\/strong><\/h2><\/div>\n\n<p>In addition to a healthy and balanced diet, physical activity plays a crucial role in maintaining cognitive abilities at their best. Sports like soccer, basketball, swimming, or volleyball, as well as free play in the park, increase blood flow to the brain, improving oxygenation and the function of brain cells. Regular physical activity can also help reduce stress and improve mood, creating an optimal mental environment for learning,<\/p>\n\n<p id=\"riposo\"><strong><strong>Unfortunately, many students abandon their healthy sports habits during periods of greater school stress<\/strong>, <\/strong>when it would actually be more beneficial to continue them. Paradoxically, eating well and staying active is more important during particularly demanding times than during vacation, when one might indulge in an afternoon nap instead<strong>.<\/strong><\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-c85d858\" id=\"strong-adequate-rest-strong\" data-block-id=\"c85d858\"><style>.stk-c85d858{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Adequate Rest<\/strong><\/h2><\/div>\n\n<p id=\"sovrappeso\">And speaking of sleep, let&#8217;s remember that a good night&#8217;s rest is a crucial element for academic success. Ensure that your children have a regular and sufficient sleep routine, as sleep helps consolidate memory and supports the recovery of cognitive abilities.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-b26c6c3\" id=\"strong-ragazzi-sedentari-o-sovrappeso-strong\" data-block-id=\"b26c6c3\"><style>.stk-b26c6c3{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text\"><strong>Sedentary Lifestyle and Overweight in Young People<\/strong><\/h2><\/div>\n\n<p>The daily intake of excessive simple sugars through diet, in addition to causing cognitive problems, can lead to actual inflammatory or metabolic damage <\/p>\n\n<p>The daily and excessive use of various sugars (glucose, fructose, and polyols) can become the inflammatory trigger that leads to, in addition to weight gain, various health conditions.<\/p>\n\n<p>To understand how significant <a href=\"https:\/\/www.geklab.com\/en\/inflammation-from-sugars-and-glycation\/\">sugar-related damage<\/a> is in the body and to implement effective dietary changes even in young people\u2014by establishing a varied diet and addressing the chronic consumption of certain foods\u2014it may be advisable to carry out a <a href=\"https:\/\/www.geklab.com\/en\/product\/metabolic-recaller-program\/\">Metabolic Recaller Program<\/a> before starting any dietary regimen. <\/p>\n\n<p>The results will allow you to accurately determine how often a genuine treat can be enjoyed. <\/p>\n\n<p><strong>Conclusion<\/strong><\/p>\n\n<p>With the help of a healthy and balanced diet, young people can tackle the return to school without sudden bouts of fatigue and achieve better results in their studies. It&#8217;s important for parents to encourage their children to eat fruits, vegetables, and whole grains, and to limit the consumption of sugary and packaged foods. Cooking at home as much as possible, involving children in grocery shopping and meal preparation, and offering a variety of foods can be helpful in this regard.<\/p>\n\n<p>In conclusion, a balanced diet and regular physical activity are essential for your children&#8217;s overall well-being and academic success. By incorporating these tips into their daily routine, you can help them keep their minds alert, focused, and ready for learning. Investing in their nutritional health and physical activity is an investment in their future.<\/p>\n\n<p><\/p>\n\n<p><em>By the <a href=\"https:\/\/www.geklab.com\/en\/the-scientific-editorial-team\/\">Scientific Editorial Team of GEK Lab<\/a> <\/em><\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-11692d3\" id=\"articoli-correlati\" data-block-id=\"11692d3\"><style>.stk-11692d3{margin-bottom:16px !important}.stk-11692d3 .stk-block-heading__text{font-size:30px !important}@media screen and (max-width:1023px){.stk-11692d3 .stk-block-heading__text{font-size:30px !important}}<\/style><h3 class=\"stk-block-heading__text has-text-align-center\">Articoli correlati<\/h3><\/div>\n\n<div class=\"wp-block-uagb-post-grid uagb-post-grid  uagb-post__image-position-top uagb-post__image-enabled uagb-block-ea6d35cb     uagb-post__items uagb-post__columns-3 is-grid uagb-post__columns-tablet-2 uagb-post__columns-mobile-1 uagb-post__equal-height\" data-total=\"2\" style=\"\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<article class=\"uagb-post__inner-wrap\">\t\t\t\t\t\t\t\t<div class='uagb-post__image'>\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.geklab.com\/en\/obesity-and-inflammation-genetic-predisposition-and-therapy\/\" target=\"_self\" rel=\"bookmark noopener noreferrer\" class='uagb-image-ratio-inherit'><img loading=\"lazy\" decoding=\"async\" width=\"772\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/05\/Diabete-in-forte-crescita-anche-i-numeri-del-diabete-giovanile_articleimage-5.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/05\/Diabete-in-forte-crescita-anche-i-numeri-del-diabete-giovanile_articleimage-5.jpg 772w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/05\/Diabete-in-forte-crescita-anche-i-numeri-del-diabete-giovanile_articleimage-5-300x194.jpg 300w, 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However, for some&#8230;\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t\t\t\t\t\t\t\t\t<\/div><\/div><\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Going back to school is a time of great change in the daily routine\u2014for both children and their parents\u2014and it&#8217;s essential to pay attention to nutrition. A balanced diet and the right choice of foods can make a difference in academic performance.<\/p>\n","protected":false},"author":10,"featured_media":10368,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[187],"tags":[192,334,309,355,357,211,358,356,250],"class_list":["post-20772","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news-articles","tag-glyco-medical-program","tag-infiammazione-en","tag-inflammation-en","tag-memoria-en","tag-memory","tag-perme-medical-program","tag-school","tag-scuola-en","tag-sugar"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"featured_image_urls":{"full":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg",750,500,false],"thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-150x150.jpg",150,150,true],"medium":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg",750,500,false],"large":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg",750,500,false],"1536x1536":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg",750,500,false],"2048x2048":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg",750,500,false],"xs-thumb":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage.jpg",64,43,false],"woocommerce_archive_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-300x400.jpg",300,400,true],"woocommerce_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-300x400.jpg",300,400,true],"woocommerce_single":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2023\/09\/Non-e-mai-troppo-tardi-una-sana-prima-colazione-per-superare-gli-esami-a-scuola-come-nella-vita_articleimage-100x100.jpg",50,50,true]},"post_excerpt_stackable":"<p>Going back to school is a time of great change in the daily routine\u2014for both children and their parents\u2014and it&#8217;s essential to pay attention to nutrition. A balanced diet and the right choice of foods can make a difference in academic performance.<\/p>\n","category_list":"<a href=\"https:\/\/www.geklab.com\/en\/category\/news-articles\/\" rel=\"category tag\">News &amp; Articles<\/a>","author_info":{"name":"Eugenio Spagnolini","url":"https:\/\/www.geklab.com\/en\/author\/eugenio\/"},"comments_num":"0 comments","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleepiness and Fatigue at School: Let&#039;s Take Action with Nutrition<\/title>\n<meta name=\"description\" content=\"In questo articolo, esploreremo come l&#039;alimentazione possa influenzare le facolt\u00e0 cognitive e fornire l&#039;energia necessaria per affrontare gli impegni scolastici.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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