Top 5 Tips To Beat Fatigue

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

How do you beat fatigue? We’ve all been there: those days when you wake up exhausted, can barely drag yourself into work, and then struggle to keep your head off the desk. More often than not this is because you had a particularly late night which has left your body crying out for more sleep.

On the other hand, sometimes you may be getting to bed in good time, thinking you’ll get a good night’s sleep, and yet when the morning arrives you still feel like every waking thought and movement is a real effort.

So, how can you beat fatigue, regain your verve, and put the spring back in your step? Aside from getting enough sleep, eating a balanced diet and doing a bit of exercise to boost your energy, here are tips, which aim to help you beat fatigue and ensure you get the most of yourself and your day!

1. Avoid caffeine in the evening
While caffeine might be great for giving you a boost in the daytime, and while some people just can’t do without their early morning wake-up cup, by evening you really need to start thinking about laying off the caffeine unless you want to get a restless night’s sleep. Caffeine—contained in things such as tea, coffee, chocolate and cola drinks—can cause restlessness and sleeping difficulties, which will only add to your 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.

2. Slow down
People frequently get in the habit of trying to do too much. The demands they are putting on themselves may leave them feel fatigued—and if there are not enough hours in the day to juggle their job, family and friends, then they may end up not getting enough sleep either. On the other hand, having a more balanced lifestyle, making some time for yourself, and learning to relax and slow down sometimes will mean you’ll be more able to function efficiently. Think about what you could change to give yourself more time for relaxation. It’s also best to have realistic expectations about what you can achieve rather than running yourself into the ground!

3. Drink water
Don’t forget to keep hydrated throughout the day, as this can also help to prevent tiredness. The recommended daily amount is around two liters per day, but this depends on other factors such as your work environment or how much physical activity you get through in a day. Water is thought to make up around 80 per cent of the brain—and so poor hydration can adversely affect your mental as well as your physical performance. In fact, such is the link between water and performance, it is not uncommon for schools to allow children to have water to drink throughout the day in the classroom—and the same idea should certainly be applied in your own workplace. The best way to stay well hydrated throughout each day is to have a water bottle within arm’s reach at all times.

4. Try to avoid alcohol
While alcohol can be great for helping you relax, it can also have the effect of making you feel tired—both 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. If you do drink before bed, then while you might crash out initially, your sleep pattern will be disturbed and not just by fact that you’ll probably need to relieve yourself in the middle of the night. Also, on the following day, you may have to suffer both the effects of a hangover and the associated tiredness.

5. Get outdoors and breathe!
Being outside can be a great revitalizer. Even just 10 minutes outside during your lunch break breathing in some fresh air can put the spring back in your step. The body thrives on getting sunlight—so being stuck in an office is only going to bring on feelings of tiredness. Get out there and make the most of the daylight hours when you can—and if you can combine this with some physical activity, then all the better. Also, when you’re outside, remember to breathe properly! Apparently most of us don’t breathe properly and are chest breathers rather than taking it right down to the abdomen. So, take a little time each day to focus on your breathing to help you re-energize.

Fatigue is usually a temporary situation brought on by over exhaustion on a particular day or group of days, and it can be lessened or avoided altogether 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 on a day-to-day basis. Good lifestyle choices—including a healthy diet, exercise, and sleep management—should eliminate long-term tiredness, but if fatigue persists then seek help from your doctor.

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