Tiredness is something that we all feel from time to time… and that’s perfectly normal. Whether it’s a busy day at work or an overload of unhealthy food, there are many things that can lower your energy levels and leave you feeling unmotivated.
If tiredness and fatigue is getting in the way of your everyday life, it might be time to make some healthy changes. Read on to find out eight ways to fight fatigue and get back on track.
1. Sleep Well
Perhaps the most obvious way to fight tiredness is by getting a good night’s sleep. Lack of sleep seriously affects the quality of your day, lowering concentration levels and leaving you feeling groggy.
According to the NHS, most adults need six to nine hours of sleep each night. There are many ways to achieve this, including:
- Sticking to a sleep schedule
- Avoiding food or caffeine before bedtime
- Creating a calming environment
- Limiting use of electronics
2. Move More Often
The rise in office jobs has created an increasingly sedentary lifestyle. A lot of us spend far too much time sitting and not enough time up and moving!
Participating in frequent exercise (around 30 minutes a day) can contribute towards a healthier and happier lifestyle. This, in turn, might help to combat your feelings of tiredness.
3. Take Energy Supplements
There are a range of supplements out there that contribute towards the reduction of tiredness and fatigue. This includes iron tablets, which many people take to safeguard their daily intake. Iron tablets are effective, as iron is a mineral that helps to fight against tiredness (EFSA, 2010).
4. Eat Healthily
Another way to meet your nutritional needs is through a healthy and balanced diet. The following food groups may contribute to your energy levels:
- Fruits and vegetables
- Whole grains
- Seeds and nuts
Avoid eating over-processed foods or anything too high in fat.
5. Cut Down On The Alcohol
Alcohol might seem like a great idea at the time, but excessive consumption will leave you feeling rundown and tired the next day. To prevent this from becoming a recurring issue, cut down on alcohol whenever possible.
The NHS recommends that adults should not drink more than 14 units a week. This is equivalent to six pints of beer or ten small glasses of wine.
6. Drink Plenty Of Water
Dehydration can lead to feelings of tiredness and fatigue. The easiest way to rectify this is by drinking more water. Water helps all bodily functions to work properly, and simply put, keeps you hydrated (EFSA, 2011)!
7. Check In On Your Mental Health
A common symptom of depression is disturbed sleep. As we now know, disturbed sleep leads to feelings of tiredness and fatigue. Checking in on your mental health and taking the right steps to look after it may help to give you a new lease of energy. Don’t be afraid to speak to a mental health professional or therapist for guidance.
8. Say No To Coffee
Caffeine may give you a rush of energy, but more times than not, this will come crashing down soon after. If you drink a lot of caffeine yet find yourself feeling constantly tired, consider cutting down on the amount you consume. Cut out coffee for at least a month and see if you feel better without it.
Combining all of the above tips should help to put a spring back in your step!