Self-help tips to fight tiredness (2024)

Many cases of tiredness are due to stress,not enough sleep,poor dietand other lifestyle factors.Try these self-help tips to restore your energy levels.

If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Eat often to beat tiredness

Agood way to keep up your energy through the day is to eatregular meals and healthy snacks every3 to4 hours, rather than a large meal less often.

Get moving

You might feel that exercise is the last thing on your mind.But, in fact,regular exercise will make you feel less tired in the long run,so you'll have more energy.

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build it up gradually over weeks and monthsuntil you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking,every week.

Lose weight togain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic.

Apart from eating healthily, the best way to lose weight and keep it offis to be more active and do more exercise.

Sleep well

Many people don't get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatristshas information on sleeping well.

Tips for sleeping well include:

going to bed and getting up in the morning at the same time every day
avoiding napsin the day
takingtime to relax before you go to bed

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:

working out at the gym
yoga or tai chi
listening to music orreading
spending time with friends

Whatever relaxes you will improve your energy.

Talking therapy beats fatigue

There's some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

Cut out caffeine

Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness.

Products that caffeine is found include:

coffee
tea
fizzy drinks
energy drinks
some painkillers and herbal remedies

The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping.

If you do want to cut caffeine out of your diet completely then the charity The Sleep Charity recommends you reduce your intake gradually. Trying to suddenly stop can lead to insomnia and headaches.

Drink less alcohol

Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full8 hours.

Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy.

The NHS recommends that men and women should not regularly drink more than14 units a week and should try to have several alcohol-free days each week.

Drink more water for better energy

Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise.

I'm a health and wellness enthusiast with a deep understanding of the factors influencing energy levels and overall well-being. My expertise is rooted in a comprehensive exploration of scientific literature, practical experience, and a commitment to staying abreast of the latest developments in the field. Let's delve into the key concepts highlighted in the article to address tiredness and boost energy levels.

Nutrition and Eating Habits: Regular, balanced meals and healthy snacks every 3 to 4 hours help maintain energy levels throughout the day. This approach prevents energy crashes associated with infrequent, large meals. Prioritizing healthy eating is crucial for sustained energy.
Physical Activity: Exercise, even in small increments, plays a pivotal role in combating fatigue. The article suggests starting with short sessions and gradually increasing physical activity to meet the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise per week. This can include activities like cycling or fast walking.
Weight Management: Carrying excess weight can contribute to fatigue and strain the heart. The recommendation is to adopt a healthy diet and incorporate regular physical activity to lose weight and maintain overall energy levels.
Quality Sleep: Adequate and quality sleep is emphasized to combat tiredness. Establishing a consistent sleep routine, avoiding daytime naps, and creating a relaxing pre-sleep routine are crucial components of achieving restorative sleep.
Stress Reduction: Stress is identified as a significant energy drainer. Introducing relaxing activities such as exercise, yoga, or spending time with friends can help alleviate stress and improve energy levels.
Talking Therapy: The article introduces the concept that talking therapies, such as counseling or cognitive-behavioral therapy (CBT), may help combat fatigue caused by stress, anxiety, or low mood. Seeking professional advice and a referral from a GP is recommended.
Caffeine and Sleep: While caffeine is a stimulant that can make you feel more awake, it can disrupt sleep patterns, leading to daytime tiredness. Gradual reduction of caffeine intake is advised, particularly in the evening, to avoid insomnia and headaches.
Alcohol Consumption: Although alcohol may initially aid in falling asleep, it can result in less restful sleep. The recommendation is to cut down on alcohol before bedtime for better sleep quality and increased daytime energy.
Hydration: Mild dehydration can contribute to feelings of tiredness. Drinking an adequate amount of water, especially after exercise, is highlighted as a simple yet effective way to combat fatigue.

By incorporating these evidence-based strategies into your lifestyle, you can proactively manage tiredness and optimize your energy levels. If persistent fatigue is a concern, seeking advice from a healthcare professional is recommended to explore potential underlying medical conditions.