How can you overcome tiredness, regain energy and put the spring back in your step? Check out our top 10 tips to help you beat exhaustion and ensure you get the most out of yourself and your day
Get enough sleep
It may be stating the obvious, but to avoid tiredness you should ensure you get enough sleep. Your body needs sleep to recharge - and staying up and watching a movie that starts at midnight isn't going to help. If you are having any trouble sleeping, develop a better sleep routineby going to bed and getting up at the same time. Improve your sleeping environment by making sure your bedroom is quiet, dark and comfortable. Also, by using your bedroom for sleep alone, your body will come to associate it with sleeping rather than other activities.
Try to avoid stress
Stress is one of the most common reasons for feeling tired. There are several ways to tackle stress, but most important is to identify what is causing it. Then look at your options about how you can improve the situation. Also, make sure you switch off from work in your leisure time and try some relaxation techniques such as having a massage, taking a hot bath or listening to music.
Improve your diet
Without a proper balanced diet, you can start to feel a bit sluggish and are likely to become fatigued - so eat healthy meals at the correct times. Skipping breakfast will ensure you start your day on the wrong footing and force you to run on empty until lunchtime. Eating little and often can work for some people, as it means that they've got something to sustain them rather than going for longer periods between meals. Keeping blood sugar levels stable is also important to avoid fatigue, so eat enough carbohydrates.
Avoid caffeine
Caffeine may be great for giving you a boost in the daytime, and some people just can't do without their early morning wake-up cuppa. But by the evening you really need to start thinking about laying off it. Caffeine - found in tea, coffee, chocolate and cola drinks - can cause restlessness and sleeping difficulties, which can mean tiredness the next day. It may also result in you needing more caffeine to keep you going, so it's best to try and break the cycle by cutting down on the amount of caffeine you drink.
Slow down
People frequently get in the habit of trying to do too much. The demands they put on themselves may leave them feeling fatigued - and if there are not enough hours in the day to juggle their job, family and friends, then they may not get enough sleep either. Having a more balanced lifestyle will mean you'll be more able to function efficiently. Think about what you could change to give yourself more time for relaxation. Also, try to have realistic expectations about what you can achieve rather than running yourself into the ground.
Exercise Physical activity is a great way to boost energy levels. If you're unfit, that generally makes you feel tired, and being tired means you won't feel like exercising. You may have to break this cycle of inactivity to get yourself feeling less tired and more energised. Introduce some physical activity into your routine - get off the bus a few stops earlier and walk the rest of the way, or cycle to work. If you can fit in some other exercise, such as running, swimming or going the gym, great. Just make sure you keep it regular and that it fits in with your life.
Stay hydrated
Keeping hydrated throughout the day can also help to prevent tiredness. The recommended daily amount is around two litres, but this depends on factors such as your work environment or how much physical activity you do. Water is thought to make up around 80 per cent of the brain - so poor hydration can adversely affect your mental as well as your physical performance. The best way to stay well hydrated is to have a water bottle within arm's reach at all times.
Try to avoid alcohol
Alcohol can be great for helping you relax, but it can also make you feel tired - in the long-term and the short-term. Alcohol depresses the central nervous system and acts as a sedative - so those couple of "harmless" drinks at lunchtime may have the effect of sending you off to sleep come mid-afternoon. Alcohol can also adversely affect your sleep patterns, particularly if you drink just before bed. Although you might crash out initially, your sleep pattern will be disturbed - and not just because you'll probably need to relieve yourself in the middle of the night. The following day you may have a hangover and the associated tiredness.
Relax
Complementary therapies can help promote relaxation so you get a proper night's sleep. Reflexology, aromatherapy, acupuncture, yoga and massage are just some techniques you can try. Being more relaxed means your body will be able to recharge itself more effectively and you'll probably have much more quality sleep time. Complementary therapies can help you feel more refreshed, invigorated and able do your daily tasks more efficiently - and this will free up more time for yourself.
Get outdoors
Being outside can be a great revitaliser. Even just 10 minutes outside during your lunch break, breathing in fresh air, can put the spring back in your step. The body thrives on getting sunlight, so being stuck in an office or factory space is only going to bring on feelings of tiredness. Make the most of the daylight hours when you can - and if you can combine this with physical activity, then all the better.
Also, when you're outside, remember to breathe properly. Apparently most of us are chest breathers, rather than taking breaths right down to the abdomen. Take a little time each day to focus on your breathing to help you re-energise.
A final word ...
Fatigue is usually a temporary situation brought on by overdoing it on a particular day or group of days, and it can be lessened or avoided by using some of the simple measures mentioned above. However, persistent tiredness can also be more a long-term thing and lead to problems with your ability to function daily. Good lifestyle choices - including a healthy diet, exercise, and sleep management - should eliminate long-term tiredness, but if fatigue persists then see your doctor.
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