Content

• Steps
• Method 1 of 4: Change Your Lifestyle
• Method 2 of 4: Get enough sleep
• Method 3 of 4: Improve Your Diet
• Method 4 of 4: Pay attention to health problems
• Tips
• Warnings

Fatigue is a common problem that can be caused by many factors, including lack of sleep, stress, poor diet, dehydration, and obesity. In most cases, this problem is easy to solve - you just need to take better care of yourself. However, sometimes fatigue is a symptom of a more serious problem and requires medical attention. In this article, you will find useful information on how to increase your energy levels (and improve your overall health) and forget about fatigue!

Steps

Method 1 of 4: Change Your Lifestyle

1. 1 Increase your physical activity. Even if this is the last thing you would like to do when you are tired, frequent exercise is one of the most effective ways to overcome fatigue. Many studies show that people who exercise regularly are more active, energetic, and generally healthier.
   • You don't need to exhaust yourself on the treadmill for an hour to experience the benefits of exercise - find an activity that you like and that keeps you moving - try dancing lessons, martial arts, or cycling with a friend.
   • Exercise not only gives you vigor and energy, it improves overall health by strengthening your heart, lungs and muscles. They also make you happier, as they trigger the release of "happiness hormones" called endorphins.
   • Yoga is considered a particularly effective form of exercise for reducing fatigue. This is because yoga, due to its calming, meditative nature, can increase mental energy in addition to physical energy.
2. 2 Reduce stress. Stress, anxiety, and negative emotions in general can actively deplete your energy reserves. Therefore, in order to effectively fight fatigue, you first need to minimize your stress levels.
   • If your stress is mostly related to the workplace, consider whether you can delegate some tasks to colleagues or consider moving to a more relaxed job.
   • If your stress is with a demanding or difficult partner, talk to him / her about your needs. If he / she cannot agree, consider taking a break and considering if you want to continue this relationship.
   • Sometimes stress is caused by a lack of time for yourself. If you feel like this is your case, take away time for yourself. Doing yoga or meditation can help clear your mind and reduce stress. If this is not for you, simply taking a relaxing bath or spending time with friends and family may be enough.
3. 3 Drink plenty of water. Dehydration is a common cause of fatigue and low energy levels, in addition to poor concentration. When there is not enough water in the body, blood flow to vital organs (including the brain) decreases, thereby slowing them down.
   • Thus, an easy method to combat fatigue is to simply drink more water every day. While 6-8 glasses a day is a good guideline, it's also important to listen to your body.
   • You can tell if you are dehydrated by the color of your urine. If you are drinking enough fluids, your urine should be pale yellow or straw-colored. If it's darker, you're dehydrated.
   • You can increase your water intake by using herbal teas and fruits and vegetables that are high in water (tomatoes, cucumbers, lettuce, watermelons, and beets).
4. 4 Stop smoking. Smokers tend to have less energy than non-smokers. Cigarettes contain a huge amount of harmful substances that affect your overall health and well-being.
   • Specifically, your body must combine oxygen with glucose in order to produce energy, but carbon monoxide in cigarettes depletes oxygen levels in your body, making it harder for your body to produce energy.
   • Therefore, if you are a heavy smoker fighting fatigue, the first thing you should do is quit smoking. It is not easy, but your body will be very grateful to you for it!
5. 5 Reduce your alcohol intake. While you may feel like a glass of wine or a glass of beer helps you relax in the evening or even fall asleep, in fact, you may feel even more tired the next day.
   • This is because alcohol prevents you from falling into deep sleep, so you can wake up sluggish and sluggish even after 8 hours of sleep.
   • Thus, you should strive to cut back on alcohol consumption in the evening and limit alcohol consumption to 3-4 drinks per day for men and 2-3 for women.
6. 6 Lose excess weight. If you have a few extra pounds, you may feel sluggish and haggard. By simply losing some weight, you can increase your energy levels and improve your mood and quality of life.
   • Choose safe and healthy weight loss methods. You can achieve this by reducing portion sizes (using smaller plates is very effective), eating a balanced diet, avoiding foods high in sugar and fat, and exercising.
   • It is very important to avoid radical diets, as they can only increase the feeling of fatigue. This is because low-calorie and other strict diets do not provide enough energy to meet the body's needs, while depriving it of important vitamins and nutrients.

Method 2 of 4: Get enough sleep

1. 1 Sleep at least 7 hours a night. This may seem pretty obvious, but if you suffer from fatigue, the first step is to make sure you get enough sleep every night.
   • According to research, two-thirds of people experience sleep problems at some point in their lives, and these problems negatively impact their energy levels, mood, and performance the next day.
   • Therefore, it is very important to go to bed at a reasonable time and sleep at least 7, and ideally 8 hours a night.
   • If you are having a hard time falling asleep (even though you are very tired), you should adjust your bedtime routine.
2. 2 Stick to a specific sleep pattern. Try to fall asleep and wake up at about the same time every day (even on weekends).
   • It helps to set your biological clock on a regular schedule - for example, if you go to bed at 10 p.m. and wake up at 6 a.m. every day, your body will soon adjust to this new routine, and you will completely naturally feel sleepy at 10 and awake and refreshed. at 6.
   • However, if you follow a chaotic sleep schedule - waking up every day and going to bed at different times - your body will be unsettled, and you may have difficulty falling asleep in the evening and staying awake during the day.
3. 3 Make sure your room is comfortable. It is important that your bedroom is a comfortable, relaxing place where sleep is the main focus.
   • Make sure that temperature comfortable for sleeping - the room is neither too hot nor too cold. Buy a fan or simply open a window if the bedroom is stuffy, as the heat doesn't make you sleep well.
   • Try to eliminate all sources Sveta: light from a window, light bulbs, flashing or LED lights on an alarm clock, TV and other electrical appliances. If you don't want to turn them off, just cover them with a thick cloth.
   • Reduce the level as much as possible noise... Close your bedroom door and ask those who are still awake to turn down the TV / music volume. If you find it difficult to drown out the noise from the street, consider buying a background noise generator or just play some quiet music.
4. 4 Avoid drinking caffeinated drinks less than 5 hours before bed. While a cup of coffee from time to time can help you fight fatigue throughout the day, drinking too much coffee or drinking coffee too late can negatively affect your sleep.
   • Some people are unaware of the effects of caffeine on sleep quality and, in general, on their energy levels. To understand this, try gradually removing coffee and other caffeinated drinks (black tea, cola, and energy drinks) from your diet over the course of three weeks and see if you notice an increase in energy levels.
   • Even if you seem to have a high tolerance for caffeine and don't like the idea of ​​giving up your morning coffee, don't drink caffeinated drinks before bed. Upgrade to decaf versions of these drinks.
5. 5 Try not to look at the screen before bed. While it may seem like watching TV, playing computer games, or surfing the Internet on your laptop or iPad are good ways to relax before bed, it can do more harm than good.
   • In fact, the bright screen light signals the brain that it is daytime, which slows down the production of sleep hormones (primarily melatonin).
   • Plus, watching action movies, thrillers, horror movies or TV shows just before bed raises your heart rate, which stimulates your body and brain to keep you awake.
   • Therefore, you should force yourself to turn off all electronic devices at least an hour before bed and do something more relaxing in return. Try reading a book (not a backlit e-book), meditating, or listening to music.
6. 6 Take a warm bath. A warm bath before bed is considered very effective for two main reasons:
   • First, a warm or hot bath helps you relax and forget about the stress and worries that keep you awake at night. Second, the rise in body temperature (when you are in the bath) followed by a rapid drop (when you get out of the bath) mimics the body's cooling hormones the brain produces when you fall asleep.
   • Take a bath for 20 minutes before bed. Do not forget that hot baths are contraindicated for heart failure, low blood pressure, diabetes, during pregnancy, with varicose veins and gynecological diseases.
   • For even more relaxation, add aromatic essential oils such as lavender or chamomile to the water, light candles and play soothing music.
7. 7 Take a nap during the day if needed. If you are feeling completely exhausted, consider whether a nap will help you, as it can miraculously affect your energy level. Keep it short (10-30 minutes).
   • If you sleep too long, you may wake up feeling lethargic and have difficulty falling asleep at night. On the other hand, naps can invigorate and increase productivity.
   • After a short nap, you can try a small cup of coffee and a snack to further boost your energy.

Method 3 of 4: Improve Your Diet

1. 1 Make healthy food choices. A balanced, healthy diet will keep you strong and energized and prevent lethargy and fatigue.
   • Increase your intake of healthy foods (fruits, vegetables, whole grains, low-fat dairy products, and lean meats).
   • On the other hand, you should reduce your intake of less wholesome foods high in salt, sugar, or fat.
2. 2 Eat iron-rich foods. Fatigue is sometimes caused by anemia, which is a deficiency of red blood cells, often caused by a lack of iron in the diet.
   • Eating iron-rich foods can restore red blood cell levels in the body, so try to eat more lean meats, tofu, shellfish, legumes, and seeds.
   • You can also take iron supplements, but only after consulting your doctor.
3. 3 Consume omega-3 polyunsaturated fatty acids. Consuming omega-3 fatty acids has been shown to improve alertness and energy levels, among other things.
   • Omega-3s are not produced by the body, so it is important to include foods containing omega-3 fatty acids in your diet. You can do this by eating fatty fish such as salmon, mackerel, and tuna.
   • If you're not a fish aficionado, you can also find omega-3s in walnuts, flaxseed, and fish oil.
4. 4 Avoid skipping meals or overeating. Your energy level is closely related to your blood sugar, which can rise or fall as a result of overeating or malnutrition.
   • Overeating spikes blood sugar levels, which can reduce energy levels and make you sleepy. Instead of three large meals a day, try six small meals to spread your energy intake evenly throughout the day.
   • Malnutrition or skipping meals causes your blood sugar levels to drop, leading to feelings of weakness and lethargy. Be sure to eat breakfast (even a muesli bar is better than nothing) and snack on fruit or low-fat yogurt when you get hungry.

Method 4 of 4: Pay attention to health problems

1. 1 Be careful with medications. Some medicines can make you sleepy and tired. These include:
   • Antihistamines, diuretics, many medicines to regulate blood pressure, etc.
   • If you think your medication may be causing you fatigue, see your doctor. If possible, he will switch you to a medication that does not cause drowsiness.
2. 2 Cope with depression-related fatigue. Sometimes fatigue is associated with depression, either because fatigue is a symptom of depression or because the depressed person is unable to sleep.
   • If you are depressed, talk to your doctor. There are several effective treatments available, such as psychotherapy or cognitive behavioral therapy.
3. 3 See your doctor if you think your fatigue may be a symptom of an illness. Fatigue is sometimes just a symptom of a more serious problem, such as diabetes, thyroid disease, sleep apnea, arthritis, and cardiovascular disease.
   • If you think this is the case or have any other symptoms, contact your healthcare professional immediately.
   • The sooner the diagnosis is made, the sooner these diseases can be treated.

Tips

• Establish a specific daily routine and try to stick to it.
• Control your appetite with hunger suppressants. Natural remedies include apples, limited almonds, flaxseeds, water, etc.

Warnings

• Be wary of fasting and fasting, be sure to consult with your doctor first.
• Do not self-medicate.
• Ask a fitness expert to show you how to exercise to avoid injury.
• Take your hunger suppressant as recommended by your doctor.
• Don't drink too many caffeinated drinks to combat fatigue.