Study tiredness is not a sudden occurrence. It’s the silent buildup of little decisions, badly formed routines, and strong feelings that recur every day. Above all, it’s not a sign of weakness. Your brain and body are wailing for assistance.
Let’s understand why this happens and what science says about this process.
Excessive workload
Studying 10, 12, or even 14 hours a day may seem, at first glance, like a demonstration of discipline and effort. But in practice, it tends to be inefficient and exhausting.
Several studies show that the human brain has natural limits for sustained attention . After about 50 to 90 minutes of concentrated mental effort, focus begins to decline—and with it, productivity. This is because the brain needs breaks to consolidate information and recover.
This is where mental fatigue sets in , a state in which your mind keeps trying to function, but your performance plummets. You read, but don’t absorb. You review, but don’t retain. Productivity becomes an illusion: the time invested doesn’t translate into real learning.
Instead of “the more the merrier”, what works is the smarter you study, the better your results .
Lack of breaks
One of the biggest myths about productive study is that of “continuous immersion”: studying for hours on end, without interruptions, as if it were possible to keep the brain at peak performance all the time.
But the brain operates on natural performance rhythms , known as ultradian rhythms , which last about 90 minutes. After that, cognitive performance declines, and continuing to force concentration only increases the strain.
Worse still, many students feel guilty about pausing , as if resting were a “mistake.” But pausing isn’t a luxury—it’s part of the memory consolidation process .
Neuroscience has shown that short, intentional breaks don’t hinder studying—they optimize learning . During these breaks, the brain processes and organizes acquired information, which improves memorization .
Ignoring these pauses isn’t a sign of focus: it’s a silent form of sabotage.
Pressure for results
Among all the causes of study fatigue, this is perhaps the most invisible (and the most common): constant emotional pressure for results .
The anxiety generated by goals, such as passing the medical exam or getting a high cut-off grade.
This heightens vigilance, hinders focus, and impairs the functioning of the hippocampus , an area essential for forming long-term memories. In other words, the more anxious you are, the less you actually learn .
This chronic stress also affects sleep, appetite, mood, and even immunity. It’s not uncommon for students to report feeling exhausted upon waking, even after a full night’s rest. This is a sign that the body is in a constant state of overload.
Psychologically, this pressure activates a pattern known as sabotaging perfectionism : the idea that “it’s never enough,” that everyone else is studying harder, that you constantly need to prove yourself. And this undermines your self-esteem, fuels self-demand, and inevitably leads to burnout.
How to deal with fatigue while studying?
The good news is that it is possible to reduce fatigue without giving up on your goal of passing the exam. The bad news? There’s no magic formula. What you can do are make realistic adjustments to your routine that, together, change how your body and mind react to exertion.
These strategies have been tested by thousands of students—many of them weary like you, but determined to find a more sustainable path. Let’s take a look.
1. Pomodoro Technique (with reality adaptation)
The basic idea of the Pomodoro Technique is simple:
25 minutes of total focus + 5 minutes of break.
Every 4 blocks, a longer break (15 to 30 minutes).
But here’s a realistic adjustment: not everyone adapts to the rigidity of the blocks. If you’re exhausted, start with smaller blocks, like 15 + 5. If you’re engaged, go up to 40 + 10. The important thing is the action + short pause cycle .
Practical tip: Use a timer (like the Forest app or Tomato Timer) and, when you pause, don’t use your phone or check social media . Use these 5 minutes to get up, breathe, hydrate, or simply do nothing.
2. Active breaks (for real, not just “getting out of your chair”)
You know when you get up from your chair, go to the kitchen, look at your phone, and come back? That doesn’t count as an active break.
Active pause is when you move your body with intention.
Stretching, jumping rope for 3 minutes, dancing to a fast song, doing jumping jacks. The idea is to “reset the body” and improve brain oxygenation.
Practical tip: Between study blocks, do a short stretch with three deep breaths. If you like, watch a 5-minute YouTube video with stretching for those who study. Make it part of your ritual, not an exception.
3. Good sleep isn’t about sleeping a lot — it’s about quality sleep.
You can sleep 8 hours and wake up exhausted. This is because the quality of sleep is as important as the duration.
Avoid:
- Study until seconds before bed;
- Take your cell phone to bed;
- Sleeping with the light on or the TV on.
Practical tip: Create a “gradual shutdown” — 30 to 45 minutes before bed, stop studying and gradually reduce mental activity. This could include taking a shower, writing in your emotional management notebook, or listening to calming music.
If you can’t sleep, don’t blame yourself . Get up, breathe, and read something light. Forcing yourself to sleep only makes insomnia worse.
4. Mini recovery routines (even for bad days)
Some days just don’t work out (and that’s okay). Instead of sticking to an inflexible schedule, create mini recovery routines . These are easy blocks that keep you moving without pushing yourself.
Example of a mini-routine:
- 2 blocks of 20 minutes (no review);
- 1 light (easy) exercise;
- 1 content you like;
- Review the day with kindness.
💡 Practical tip: Set aside a “B day” each week. On this day, focus on lightness. Study by watching lectures on the couch, reading summaries, or simply reviewing flashcards. It’s better to maintain the habit with ease than to abandon it out of exhaustion.
5. Meals and water as fuel
It may seem obvious, but many people ignore it: your brain needs real energy to function. Coffee is no substitute for food. Snacks don’t sustain focus.
Practical tip: keep on your desk:
- A bottle of water;
- A light snack (banana, nuts, wholemeal bread);
- Nothing that makes you slow or heavy.
Avoid studying on an empty stomach or using only stimulants. This worsens fatigue—even if it seems effective at first.
6. Use fatigue as a thermometer, not an enemy
Instead of seeing fatigue as an obstacle, use it as a signal to adjust . If you’re constantly tired, it’s time to reevaluate your pace.
Practical tip: Do a weekly check-in with yourself:
- Which days did I feel most tired?
- What did I do differently on better days?
- What tweaks can I try next week?
Treating fatigue as an ally transforms your relationship with studies.