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. The good news is that there are actions you can take to counter fatigue, and boost your energy levels.
A good way to keep up your energy throughout the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.
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 months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.
Many people don’t get the sleep they need to stay alert throughout the day. Tips for sleeping well include:
- Going to bed and getting up in the morning at the same time every day.
- Avoiding naps in the day.
- Taking time 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
- Listening to music or reading
- Spending time with friends
- Whatever relaxes you will improve your energy
Talking therapy beats fatigue
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
Psychiatrists recommend that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period.
Caffeine is found in:
- Energy drinks
- Some painkillers and herbal remedies
- Try to stay off caffeine completely for a month to see if you feel less tired without it.
You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.
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 full 8 hours.
Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy.
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.
Vitamins and nutrients that boost energy
Certain vitamins that can help boost energy. These natural vitamins include but aren’t limited to:
- Vitamin Bs: All eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12) are responsible for helping the body process energy from food. We have a fantastic Vitamin B Complex in our store.
- Vitamin C: Aids in energy production in the mitochondria of our cells.
- Magnesium: Aids in the production and use of energy molecules (ATP).
CoQ10 is a chemical made by cells that your body uses for growth and maintenance.