How to Stop Feeling Tired All the Time (10 Expert Tips)

With a fast-paced lifestyle, balancing work and life takes a toll on our health. Subsequently, we often feel fatigued and irritated. It’s difficult to find the underlying reasons for feeling exhausted, but if tiredness persists and inhibits your routine, make an appointment with your doctor. Symptoms of fatigue can be dangerous and include baffling fever, pain, and headaches. To discover the causes of tiredness and the changes you can make in your life for a calm soul, read on.

1. Check your Sleep Time 

Sleep is just as critical to the proper functioning of our bodies as eating and exercising. Don’t compromise on your sleep because you have a work deadline to meet or a personal obligation to fulfill. Sleeping less than seven hours daily leads to severe exhaustion, and often poses an increased risk of accidents and health issues, such as:

• Poor immunity
• Heart problems
• Depression
• Impaired memory, thinking, and mood swings
• Diabetes
• Weight gain

Sprint out of your bed as soon as the alarm goes off. It’s tempting to take those extra five minutes, but restorative sleep doesn’t occur because you are focused on waking up. On the other hand, studies indicate people who sleep for nine hours routinely are prone to obesity and diabetes. Hence, balance your sleeping time for a refreshed mind, body, and soul. 

2. Eat a Balanced Diet

A balanced diet boosts energy levels. Hence, consuming whole and fresh foods from different food groups is important. Your diet must contain anti-inflammatory and fiber-rich food items. To sustain energy levels pair unrefined carbs with protein.

A balanced diet improves digestion and helps cleanse the body internally. With a healthy gut, your mind remains active, and you are less prone to fatigue or irritation. Recent research linked irritable bowel syndrome (IBS) to chronic fatigue, hence keep fatigued at bay by eating right.  

3. Drink Water

Our body is 73% water, so no wonder dehydration instantly lowers the energy levels. To sustain your energy level, drink at least eight 8-ounce cups of water daily. But that’s not all, your skin will begin to glow quickly, too.

4. Limit Caffeine and Alcohol

Caffeine and alcohol are both energy guzzlers as they keep you away from your bedtime. Consuming tea, coffee, chocolate, soda, or energy drinks before bedtime can severely impact your sleep. You will stay awake longer, reducing restorative stages of sleep and keeping you fatigued for the next day.  

The Food & Drug Administration (FDA) says that 400 milligrams of caffeine intake daily, i.e., four cups of coffee, is not a dangerous amount to consume. Since, caffeine’s impact can range from two hours to 12 hours, avoid caffeine six hours before your bedtime.

Alcohol disrupts your ability to fall asleep. Researchers discovered that alcohol consumption six hours before bedtime can increase insomnia during the second stage of sleep. Hence, you grapple with a hangover the next day.   

5. Address your Allergies

Your body releases chemicals to fight allergies that bring inflammation of your sinuses or digestive system. This inflammation leads to poor sleep. Subsequently, you find it difficult to focus and complete your daily chores. Hence, maintain a dry environment or avoid foods to keep known allergies at bay.

If your allergy aggravates and keeps you up all night, immediately schedule your doctor’s appointment. Doctors will recommend allergy shots or medications to help you heal faster and get a restful night’s sleep.

6. Don’t Eat Huge Meals

Do you feel sleepy right after a heavy meal? Large meals are energy guzzlers, as your energy gets diverted to digestion, and leaves you with less energy to focus on your day. Hence, eat small meals at regular time intervals to sustain your energy levels, while nourishing your body, too.

7. Find Time for Fun

Laughter and fun significantly energize your body. Hence, indulge in your favorite activity daily to boost your mind frame. A positive mindset leads to better immunity and a happier lifestyle. You can juggle work and life with great ease when you are relaxed. Try to do something different every day to keep your mind alert.

A few fun ideas to help you relax:

• Get a new hairstyle
• Take a new route to your office
• Talk to a friend who makes you laugh
• Read a funny novel or watch a comedy
• Learn a new hobby or a new sport  
• Try a new restaurant

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8. Reduce Stress

Stress easily drains out your mental and physical energy while negatively impacting your sleeping pattern, eventually causing health issues. You sleep for your body to nurture and heal from the stress it experiences daily from your lifestyle. Hence, it’s essential to be calm before bedtime.  Reduce your stress with yoga, get that spa treatment, or become a couch potato with your favorite book or television show.  

9. Manage Negative Emotions

Depression and stress quickly zap the energy from your body and soul, if you don’t nip them in the bud immediately. Talk to a mental health professional to help you combat depression. Engage in meditation if that helps.

For battling daily stress and negative emotions, you can invest yourself in any of these proposed activities:

• Volunteer: Helping others enables you to instantly lower your stress level, and improves your mood and energy.

• Be Thankful: Maintain a diary to capture the good deeds given or received by you. It will help you value yourself and battle depression.

• Forgive: Release negative thoughts – anger, self-pity, or resentment – if you want to live a healthy and happy life. When your body, soul, and mind are free from the negativity you can focus on stimulating activities.  

• Meditate: Calm your mind with deep breaths as you complete your daily chores. Simply sit, close your eyes, and focus on your breathing for five minutes. You will experience renewed energy levels.

• Practice your faith: Whether you are a spiritual person or a regular churchgoer, communion with a higher power enables you to cast your worries away and appreciate the wonderful life that you live.  

10. Sit Less

People engaged in desk jobs sit for long hours and that leads to lower energy levels. Hence, after every 45 minutes get out of your chair and take a few quick strides to improve blood circulation and in your body. Once you engage in physical activities that reduce your sitting time, you will begin to feel more alert in no time.  

Conclusion:

A lack of sleep interferes with our ability to continue working efficiently. With these suggested practices you can significantly improve your sleeping habit and energy level that will help you smoothly throughout your hectic routine.

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