Maslow’s Hierarchy of Needs dictates that before we can satisfy safety needs – needs such as security, protection, and stability – we must first meet our physiological needs. To ensure success in our day-to-day lives, we must make sure we are getting healthy meals, restful sleep, and energizing exercise.

Teachers, to ensure success in your classrooms, you must do the same. If you are not well rested, well fed, and energized, your students will notice disturbances in the effectiveness of your teaching.

Now, you may argue that you are putting the needs of your students above yours, that you are staying up late and skipping breakfast because you love your kids so much. But there comes a time when you must take care of yourself before others. A great example is, when you’re on an airplane, you are told to put the oxygen mask over your own mouth before the mouth of your child’s. This is not because they expect you to neglect the child in favor of yourself. In fact, it is the exact opposite. How can you help your child if you can’t even take a breath yourself?

If you don’t place your needs first, you are only hurting yourself. But you can fix that in just three easy steps! With good sleep, a healthy breakfast, and engaging exercise, you can satisfy your own physiological needs, thus allowing you to fully meet the safety needs of your students.

1. You need sleep. According to a 2008 survey conducted by Ball State University researchers, nearly a fourth of educators in the U.S. reported that they suffer so badly from sleep-deprivation that it affects the teaching in their classrooms. And while this study may be dated, the conclusions still hold true. Teachers who do not get enough sleep do not perform well in the classroom. So put down the pen and close the laptop if you feel yourself dozing off the night before class. You need the sleep!
2. You also need to eat breakfast – and not just a bagel or a bowl of dry cereal. To fully rise and shine, Whole Foods blogger Elizabeth Smith says you need to have a breakfast that has “lots of fiber and whole grains, some protein and healthy fat, and as little added sugar as possible.” Simple foods like scrambled eggs with diced veggies, healthy fruit parfaits, or premade wholesome muffins will stay with you all morning and keep you alert and energized.
3. You need to get out there and exercise. And before you say that you don’t have the time, the benefits of daily physical activity are tremendous. You will have more energy for teaching, it will improve your sleep at night so you won’t be napping between classes, and it can help you manage the many stresses of your job.

We all have our busy lives and busy schedules, but teachers, it is vital that you take care of yourselves. You are the people training the next generation of writers, engineers, and, well, teachers! So go to bed at a decent hour, eat a healthy breakfast, and go for a morning jog. Your body – and your students – will thank you.