You’ll probably agree with me when I say that the workweek can be hectic. Especially if, besides work, you also want to enjoy various pleasures of life. You might know the scenario where, after coming home, you grab the first quick meal from the fridge or resort to emergency delivery options. While waiting for the pizza to arrive, you throw yourself on the couch, scroll through social media, and yawn at least five times with the thought that you’ve had enough for the day. The rescue then comes in the form of an energy drink or another, already the fourth, cup of coffee.
When your pepperoni pizza arrives, it completely sets the vibe. It fills your home with its aroma, and you devour it during another episode of your favourite Netflix show, which you watch late into the night. The dream life is only spoiled by the morning alarm clock, followed by frequent yawning and signs of sleep deprivation throughout the day. You combat these with energy drinks or another cup of coffee. Or maybe you’re one of those people who are always tired and constantly searching for the cause.
Perhaps it’s because you don’t usually have breakfast in the morning, neglect your diet throughout the day, are stressed, or rely on the wrong fuel like chocolate or other sweets to recharge. Whatever group you fall into, such a lifestyle is not sustainable in the long run and deprives you of many daily joys. Therefore, it’s time to think about an effective solution. And if you’re reading this article, you’re in the right place. Today, we will focus on effective tips that can help you enjoy life to the fullest again, feel energetic, and live each day with enthusiasm.
In the article, you’ll learn about following factors affecting your level of fatigue:
10 Tips on How to Combat Fatigue
Below, we will discuss effective tools to help you combat fatigue. They can also be useful if you suffer from chronic fatigue syndrome.
1. Sufficient Sleep
If you always feel tired, you should know that sleep is not an activity we resort to out of boredom. It serves as a kind of human wireless charger, essential for our health and proper functioning. During this ‘charging,’ cell repair occurs, energy is restored, and hormones necessary for adequate regeneration are released. Therefore, it is possible that your constant fatigue might be due to a lack of sleep, to which you should dedicate at least 7 hours a day.
How to Combat Fatigue with Sleep
There is no universal formula for sleep needs. The amount of sleep you need is different from everybody else’s and it’s based on your lifestyle. However, general recommendations suggest that most adults need 7 to 9 hours of sleep. It’s also a good idea to listen to your body. For example, if you feel tired at 10:00 PM, you should opt for bed instead of another episode of a show. You will see for yourself how you feel the day after you go to bed at an optimal time and avoid staying up late.[25]
Additionally, it is good to go to bed at the same time every day, as changing your sleep schedule can disrupt your biorhythm and negatively affect the quality of your sleep. There is a difference if you go to bed at 10:00 PM today and 1:00 AM tomorrow, even if you sleep for 8 hours in both cases. You will quickly notice that it does not feel the same upon waking up. [1 – 2]
At the same time, ensure that your sleep conditions are as good as possible. The ideal scenario is to dream in a dark, quiet, and cool room, with a temperature of approximately 15-18 °C. Some time before sleep, you should say good night to your electronic devices and screens as well. If you want to prepare for an uninterrupted sleep journey until morning, reach for a book instead of your phone. A good mattress and pillow also significantly contribute to the overall quality of sleep.
Besides that, you should also limit caffeine consumption before bed. This is confirmed by an American study which found that consuming caffeine 6 hours before sleep significantly worsened overall sleep quality. So, you should time your afternoon espresso a bit better. It should be noted, however, that how quickly your body can metabolize caffeine depends a lot on your genes. Therefore, it may have a small effect on some people and a greater effect on others. [10]
If this topic interests you more and you are looking for some home remedies for good sleep, read our article How to Fall Asleep Quickly? Try Simple Tips for Better Sleep.
2. Quit Smoking
And now, hand on heart, do you smoke? Fatigue, including chronic fatigue, can go hand in hand with smoking. Not to mention the other health problems for which smoking is responsible. But I believe your doctor has already warned you about this, and several of your loved ones have urged you to quit smoking. If that hasn’t helped, you might be interested to know that research shows smoking can gradually reduce lung capacity due to inhaling toxins and tar. Consequently, less oxygen gets into your body, which can be related to a higher degree of fatigue.
This is confirmed by a 2014 study in which smokers reported feeling tired, inactive, and lacking the motivation to change their lifestyle in relation to their quality of life. If you feel the same way, you will be pleased to know that quitting smoking brings a whole range of health benefits. Besides feeling more energetic, you can look forward to a lower risk of lung cancer, respiratory diseases, and other problems that shorten life expectancy. [3 – 6]
And I believe you would probably like to be at your best when playing with your grandchildren, or enjoying retirement and other joys that the autumn of life brings. It is often said that quitting smoking is one of the keys to longevity. Summarizing all this, these are indeed great reasons to quit smoking as soon as possible. Your body will certainly thank you, and you will make your loved ones happy in the process. [3 – 6]
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3. Stop Drinking Alcohol
I assume you’re not the type of person who opens a bottle at home and finishes it in one sitting. However, drinking is often associated with nightlife, which often gets the green light after a hard week of work. Most people then find themselves indulging in it at least occasionally, and sometimes more frequently.
Alcohol comes in handy when you go out on weekend evenings, especially if you’re at college age during times when various opening semester parties, themed evenings, bar quizzes, festivals, or other events take place. Sure, not everyone experiences these joys with alcohol, but you might agree that things can occasionally get out of hand in this regard. When you return home or to your dorm after such nights out, you might feel like you will sleep like a baby.
The big problem, however, is the quality of sleep, which alcohol negatively affects. It causes nighttime sleep disturbances and prevents you from sleeping as you would like. Not to mention, it acts as a diuretic, increasing urine production. So, if you have a few drinks before bed, your sleep may be interrupted by frequent trips to the bathroom. [7 – 9]
Given these facts, after a night of partying, you might often face fatigue, weakness, and a general sense of malaise the next day. Not to mention the hangover and other negative effects alcohol has on human body. Reducing alcohol consumption can positively impact not only your energy levels but also your overall health.
4. Be More Physically Active
If you have a sedentary job and tend to lounge on the couch after coming home, or if you work from home and alternate between your office chair and the TV after work, this could also be a problem. A lack of physical activity and a sedentary lifestyle can contribute to sleep disorders as well as persistent or chronic fatigue. Not to mention other health issues such as cardiovascular diseases, anxiety, or depression. [11 – 12]
How to Combat Fatigue with Physical Activity
To lead a more energetic life, incorporating an optimal amount of physical activity can be beneficial. “Optimal” is key because overexercising can have the opposite effect. If you’re wondering how much you should move, it’s good to follow general recommendations. According to the WHO, aim for at least 150-300 minutes of moderate-intensity activity per week or 75-150 minutes of high-intensity aerobic activity per week. [13]
Along with better oxygenation of your body, endorphins released after physical activity ensure a day full of enthusiasm. It should be noted that it doesn’t have to be just gym workouts. During computer work, you can take several short breaks and walk around the office. If you work from home, you can do the same, or take a short walk in the park or around your neighborhood during your lunch break.
Over time, you might develop a routine of regular sports that you enjoy and that positively enriches your life. It doesn’t have to be just lifting weights because they’re popular at the moment; it can be anything that grabs you and keeps you entertained. Examples include running, cycling, or swimming. With regularity, you will notice better fitness, more energy, and enthusiasm for everyday life.
And if a more energetic life isn’t a good enough argument for physical activity, perhaps other interesting reasons will convince you, which you can find in the article Why Exercise and Work Out? Stronger Immunity, Heart, and 8 Other Reasons.
5. Combat Stress
The fast-paced world we live in, along with the constant pressure to perform, brings a lot of stress. And stress acts as an energy vacuum, as confirmed by an American study from 2015. Its results show that stress is associated with higher morning fatigue as well as more frequent onset of fatigue during the day. Therefore, it’s worth considering whether stress in your life might be causing your fatigue. In this case, a sleep recharge might not always help, but there are many different ways to relax and fight stress. [14]
How to Combat Fatigue by Managing Stress
Some people find help in sports, others in journaling, music, meditation, or yoga. Others fight stress through time with friends and family, exercising outdoors, walking in nature, going to the cinema, playing games, solving puzzles, building LEGO sets, or engaging in various other hobbies that they enjoy, relax with, and feel good about.
In case you are interested in this topic and want to learn more about other ways to fight stress, read our article Why is Stress Dangerous for Us and How to Reduce It?
6. Maintain Proper Hydration
The importance of hydration is widely acknowledged, and you’ve likely encountered this advice numerous times. It’s equally crucial if you’re grappling with fatigue, weakness, or other unusual symptoms. Dehydration symptoms, such as dry mouth, darker urine, headaches, or dizziness, also encompass fatigue. A 2010 study suggests that even mild dehydration can exacerbate fatigue and impair performance, not only during physical exertion. [15]
Inadequate hydration can also impact the decline of cognitive functions, including memory and perception of the surrounding world. The only effective solution is rehydration, which, according to a 2019 study focusing on cognitive performance in dehydrated participants, contributed to a reduction in perceived fatigue and improved attention. When you look around, you can find many similar studies related to inadequate hydration and fatigue. This is why the remedy for your fatigue might be found at the bottom of a glass of water. [16]
In general, it is recommended that women should drink 2.7 litres of liquids daily (approximately 11 cups). For men, this number is higher, at 3.7 litres (approximately 15 cups). Alternatively, you can follow the recommendation of 30-45 ml of water per kilogram of body weight. Of course, it is not necessary to count every drop of water you drink, but try to listen to your body and drink whenever you feel thirsty. [26, 28]
How to Combat Fatigue with Proper Hydration
If you want to take your hydration more seriously, you can try the following tips [17]:
- Place a water bottle on your desk at work or school so that you can see it and always have it within reach.
- Download an app that will monitor your hydration and send you a notification whenever you need to drink.
- Eat more fruits and vegetables that are rich in fluids.
- If you don’t like plain water, refresh it by adding fruit, or try flavouring it with sugar-free instant drinks, BCAAs, or various herbs combined with lemon juice.
7. Eat Healthier
How to Combat Fatigue with Food
- Protein: meat, seafood, cheeses, legumes, pseudo-grains, chicken, turkey, fish, milk, dairy products, eggs, tofu, tempeh, nuts and seeds, plant-based meat substitutes, nutritional yeast, whey or plant-based protein powder, protein bars, etc.
- Complex carbohydrates: whole grains and cereals such as rice, peas, beans, oats, pasta, whole grain bread, flour, pastry, oatmeal, etc.
- Fats: nuts and seeds, oils, olives, avocado, etc.
- Water instead of coffee, caffeinated and sweetened drinks, or juices
If you opt for an extra-large burger with fries or a large pizza for lunch, you should consider that such meal will leave you feeling sluggish and with the sole desire to lie down. A much better solution may be smaller, balanced meals throughout the day can provide a steady stream of energy, ensuring fatigue doesn’t thwart your plans.
If you’d like more information in regards to this topic, be sure to check out our article What is a Healthy Diet and How to Learn to Eat Healthy?
8. Use Food Supplements
If you find that your diet isn’t always optimal, consider supplementing it with dietary supplements to combat fatigue. Feelings of tiredness, lethargy, and low energy, akin to a smartphone with only 10% battery life, might stem from unmet requirements for essential vitamins and minerals. These nutrients are crucial for efficient energy metabolism, and deficiencies in many of them can result in fatigue, weakness, or exhaustion. [18 – 19, 27]
How to Combat Fatigue with Food Supplements
A deficiency in vitamins and minerals linked to fatigue symptoms can be tackled by either enhancing the quality of your diet or using supplements. Consider, for instance, vitamin B12 or vitamin D, which are commonly available in tablet or capsule form.
Among the substances that contribute to reducing fatigue and exhaustion are also:
Among the substances that contribute to the proper metabolic process crucial for energy production are:
- Magnesium
- Iodine
- Thiamine (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin B5)
- Vitamin B6
- Biotin (vitamin B7)
- Folic acid (vitamin B12)
- Vitamin C
- Manganese
- Copper
- Iron
- Calcium
If you’re interested in topics related to vitamins and minerals, check out our articles:
However, the options in this regard are essentially broader, and if you’re seeking energy, you might also consider creatine. It’s a naturally occurring substance produced in the liver, with minor contributions from the pancreas and kidneys. It’s most commonly sought after by athletes aiming to maximize their training efforts and push the boundaries of their performance.
Several studies also suggest that creatine may be of interest to individuals experiencing fatigue, as it plays a role in the body’s energy metabolism. For example, a study from 2019 indicates that lower levels of creatine in the brain are linked to a higher perceived fatigue resulting from lack of sleep, a condition that creatine supplementation may help mitigate. [20]
9. Listen to Your Body
If you’re dealing with persistent fatigue, it’s important to tune in to what your body is telling you. If you’ve been running on power-saving mode all day, pushing through the evening with another episode of your favourite show might not be the best idea. And remember, one good night’s sleep can’t always undo the effects of several sleepless nights. It’s essential to recognize that sleep isn’t always the ultimate fix for banishing fatigue forever.
Sometimes, the root cause lies deeper, and you might need different forms of relaxation to recharge. If you find yourself still fatigued despite getting enough sleep, consider exploring mental relaxation techniques. Take a break from social media, smartphones, and screens, and opt for quiet activities like a nature walk, yoga, or meditation. Engaging in activities like reading or finding solace in spiritual practices can also offer rejuvenation.
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10. Additional Tips for a More Energetic Life
Numerous factors can contribute to persistent feelings of fatigue, and sometimes, the solution may lie right at home. Have you ever considered the impact of natural light on your energy levels? Ensuring you get enough sunlight indoors can make a significant difference in how you feel. Think about it – during sunny days, don’t you feel more vibrant and alive? Contrastingly, the shorter days and lack of sunlight during autumn and winter can leave you feeling drained. So, make it a point to let the sunshine in and boost your mood. [21]
Spending quality time with loved ones can also be revitalizing. Positive social interactions with family and friends can uplift your spirits and combat feelings of social isolation, which often contribute to fatigue. If it’s been a while since you’ve seen your friends or family, consider reaching out to them and planning a get-together. [22]
A short nap during the day can also be a fantastic home remedy for combating fatigue. Research suggests that power naps can enhance cognitive performance, reduce fatigue, and even make up for a lack of nighttime sleep. If you’re feeling tired during the day, try a quick 10- to 20-minute nap and experience the rejuvenating effects for yourself. [23]
Conclusion
While fatigue is a common experience, it doesn’t have to rule your life. If you feel it could be chronic, try implementing the scientifically backed tips mentioned above and reclaim your energy and vitality. Sometimes, a few simple lifestyle adjustments are all it takes to leave behind feelings of exhaustion and embrace a more energetic YOU. However, if chronic fatigue persists despite these efforts, it’s essential to seek medical advice for proper diagnosis and treatment.
If you found these tips helpful, feel free to share them with your friends and loved ones.
Sources:
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[4] Smoking Cessation: A Report of the Surgeon General – https://www.ncbi.nlm.nih.gov/books/NBK555590/
[5] Smokers lack motivation, feel more tired and are less physically active than non-smokers, new study reveals – https://www.sciencedaily.com/releases/2014/02/140204074029.htm
[6] Karina Couto Furlanetto, Leandro Cruz Mantoani, Gianna Bisca, Andrea Akemi Morita, Juliana Zabatiero, Mahara Proença, Demétria Kovelis, Fabio Pitta – Reduction of physical activity in daily life and its determinants in smokers without airflow obstruction – https://pubmed.ncbi.nlm.nih.gov/24483840/
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[16] Na Zhang – Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial – https://www.mdpi.com/1660-4601/16/11/1891
[17] Liana Reiland – Tips for drinking more water – https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
[18] Vitamin B12 – https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
[19] Omeed Sizar, Swapnil Khare, Amandeep Goyal, Amy Givler – Vitamin D Deficiency – https://www.ncbi.nlm.nih.gov/books/NBK532266/
[20] Maurizio Balestrino, Enrico Adriano – Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle – https://pubmed.ncbi.nlm.nih.gov/31012130/
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[24] Adult Health – https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
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[26] Ana Isabel Laja García, Carmen Moráis-Moreno, Mª de Lourdes Samaniego-Vaesken, Ana M. Puga, Teresa Partearroyo, Gregorio Varela-Moreiras – Influence of Water Intake and Balance on Body Composition in Healthy Young Adults from Spain – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723835/
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[28] Water: How much should you drink every day? – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256