How to Combat Excessive Tiredness
Wondering how to combat excessive tiredness? There are many ways to fight fatigue and get your energy back: some might surprise you. It can take time to work on, but stick with it, and build healthy habits. Unsure where to start? We’ve got you covered with some top tips.
How to stop feeling tired
Here are some self-help tips for those looking to fight tiredness:
- Exercise regularly
- Stay hydrated
- Eat a nutritious diet
- Get more sleep
- Cut back on caffeine
- Eat more often
- Manage stress
- Drink less alcohol
- Lose weight1
- Manage emotions
- Get more iron in your diet
- Move more
- Practice relaxation techniques
- Quit smoking
- Eat smaller meals
- Talk to a doctor2
1. Exercise regularly
The benefits of regular exercise should not be ignored; just one of them is that it can lead to a higher-quality sleep. It also releases endorphins which naturally boost energy levels, which can be beneficial throughout the day.
When you’re tired, it can be difficult to motivate yourself to work out, but it can actually reduce the symptoms of fatigue.
Try to work out at least 150 minutes of moderate intensity exercise a week, or 75 minutes of vigorous exercise3. However, you should avoid working out at a high intensity right before bed. Yoga, on the other hand, can be beneficial before bed, as can meditation.
2. Stay hydrated
Dehydration can cause you to feel tired and have low energy levels, but it has a very simple solution. Drink more water and stay adequately hydrated for better energy, especially after working out.
Dehydration can also negatively impact sleep, making you more likely to snore, and suffer from leg cramps. What’s more, it can make you less alert upon waking up.
Health experts commonly recommend drinking eight 8-ounce glasses of water a day, or 2 litres4.
3. Eat a nutritious diet
Following a healthy, balanced diet is a great way to boost energy levels throughout the day. You are what you eat, after all.
Eat a varied diet rich in all the vitamins and minerals you need, prioritising whole foods that are highly nutritious, such as fruits and vegetables. Different foods offer different benefits, so get clued up on nutrition and how you can get your fill.
4. Get more sleep
Here’s an obvious one: try to get more sleep, and ensure this sleep is good quality. If you don’t get the sleep you need, you’ll struggle to stay alert during the day. Most adults should aim for 6-9 hours of sleep every night5. Sound easier said than done? Some tips to improve your sleep include:
- Setting a sleep schedule: going to bed and waking up at the same time every day
- Avoiding napping during the day
- Cutting back on alcohol
- Promoting a healthy sleep environment
- Comfortable bed & pillows
- Clean & tidy room
- Sleeping in a room that’s not too hot
- Blocking out all light
- Shutting out any noise
- Turning off electronics
5. Cut back on caffeine
You might think you need caffeine to stay awake, but lowering your caffeine intake can give you more energy in the long run. Caffeine is also linked to sleep problems, and if you’re fatigued, it cannot fix the problems of long-term sleep loss. So, if you have difficulty sleeping, consider limiting any caffeine intake six hours before bed6.
6. Eat more often
Eating more frequently throughout the day can help keep your energy levels up. Try eating regular meals and healthy snacks every 3 to 4 hours. Give it a go, it could help you beat the tiredness!
7. Manage stress
Stress can cause both mental and physical fatigue; negatively affecting sleep patterns, bodily systems, and overall health. There are many ways to reduce stress levels, such as:
- Connecting with people
- Talking to others
- Being more active
- Helping others
- Not relying on alcohol, or smoking, to cope
8. Drink less alcohol
Alcohol and sleep don’t mix: end of! You might think you enter a deep sleep after a lot of booze, but it’s likely this sleep will be poor quality. So, try to cut back as much as you can.
9. Lose weight
Carrying excess weight can be exhausting for your body. It can even place too much strain on your heart, which can be very tiring. Losing weight can help you feel significantly more energetic, while making you more active.
10. Manage emotions
Looking after your mental health can help give you more energy, rather than weighed down by your anxiety, stress or worry. Both depression and anxiety can lead to poor sleep and cause tiredness. Seek therapy if you need it, and try to establish some coping mechanisms to help you manage emotions.
11. Get more iron in your diet
Iron deficiency, or anemia, can cause tiredness, as it can make it more difficult for oxygen to be carried to your tissues and muscles. It can be treated through diet, so prioritise iron-rich foods, such as:
- Fortified cereals
- Whole grains
- Leafy greens
12. Move more
A simple rule to live by: sit down less, move more. Get on your feet to give yourself an energy burst. Create habits like walking more often and taking the stairs rather than the lift. Every little helps – and it all adds up!
13. Practice relaxation techniques
Practicing relaxation techniques before bed, such as deep breathing, can help you unwind and sleep better. Remember, it’s not all about the length of time you sleep, but also the quality. Struggling to get to sleep, or waking up often, can interrupt this and mean your rest is poor.
14. Quit smoking
Smoking reduces oxygen levels, which can deplete your energy. There are many resources out there to help you kick the habit.
15. Eat smaller meals
Smaller, more frequent meals can be better for boosting energy levels than larger ones. Some foods make you sleepier than others, such as foods with tryptophan (such as turkey)8 or carbohydrate-rich meals. Pay attention to how certain foods make you feel to avoid drowsiness. Keeping a food diary can help!
16. Talk to a doctor
Sometimes, it might be necessary to talk to a doctor, you may have certain allergies or illnesses that could be making you prone to fatigue. These include diabetes or heart disease.
Fight tiredness with lifestyle changes
Certain lifestyle changes can boost your energy levels and fight fatigue throughout the day. It can take time to improve this, but stay consistent and you should start to feel your best on a daily basis. Sleep is extremely important for our overall health, so start making it a priority.