Do you always feel sluggish? Feel like you’re walking around in a fog half the time because you’re too tired to focus? Don’t despair! You’re not alone! Many doctors say that fatigue is among the most common complaints they hear from their patients.
Get More Sleep
As humans, we should be getting anywhere from seven to nine hours of sleep per day. Poor sleep quality will eventually slow you down and make you begin to feel fatigued, quickly. If you have trouble falling asleep or staying asleep, there are tips and tricks you can try to change that such as putting away the electronics one-two hours before bed, trying soothing sounds at nighttime, or even wearing a sleep mask.
While our bodies need some stress to grow physically and mentally, prolonged stress can cause many long-term side effects such as high blood pressure, headaches, depression, and risk of heart attack among other things. If there is an abnormal amount of stress in your life, you could try things like short walks, yoga, meditation, or chiropractic care to destress your mind and body.
Regular Mild Exercise
Any exercise is good for fatigue, even if you feel too tired to try. Exercising releases endorphins that make us happy and give us energy that makes us want to move around more. In this case, moderate exercise is even better than intense exercise. Perhaps a 10-15-minute walk, yoga, Pilates, or even tai chi will help to dispel that foggy feeling.
Smoking causes fatigue by limiting the amount of oxygen you’re able to breathe in and also by causing several other health issues. And yet that short burst of energy, clarity, and calm a smoker hopes to gain from that smoke break is only a temporary fix for lack of energy. Believe it or not— within a day of quitting oxygen levels, blood circulation, heart rate, and blood pressure will all return to normal, giving you a fresh burst of energy to get through each and every day.
Limit Alcohol Intake Before Bedtime
Nightcaps are lovely every once in a while, especially since they make us drowsy and ready for bed. (Ergo: Nightcap, duh!) However, nightcaps can intrude on our sleep cycles by raising our heart rates and/or waking us up to use the bathroom. Nightcaps may actually account for about 10% of all persistent sleep insomnia. So, put down that brandy or scotch right before bedtime and try some warm milk or tea, instead.
What we eat determines the amount of energy we will have each day. Foods that boost energy in a natural and healthy way are oatmeal, eggs, chicken, sardines, walnuts, coffee, tea, berries, dark chocolate, and water. Don’t skip meals as that means your body is missing out on essential nutrients that will get you through your day. You must eat enough each day to fuel your body, or fatigue will always haunt you.
Sing a Song
We know. It’s silly, right? However, singing can give you an emotional high while lowering stress hormones. It releases those ever-popular endorphins that make us feel energized and uplifted. Singing also gives the lungs a workout and helps us take in more oxygen which, in turn, boosts our energy for a lot longer than one of those energy drinks can.
How many times have you heard that one before? We know, but we promise it will give you an abundance of energy every day. Also, dehydration causes fatigue because all the body’s organs are working harder, not smarter. We’re not saying that you must drink those eight full glasses per day, but we are saying to drink at least enough water so that you’re not thirsty and your urine is a healthy, pale-yellow color.
As humans, social isolation is a no-no—mainly because it leads to feelings of fatigue and depression. A social life is instrumental in our happiness and reduces those daily stresses. So put on that party dress and get out there! Unless you’re an introvert. In that case, we suggest you walk outside at least once a day to soak up some sunshine and at least glance at other people.
Make Love, Not War
That’s right, we said it. According to Forbes.com, sex stimulates brain function, burns calories, and relieves stress and depression. And—if you’re in a loving and trusting relationship— the testosterone in semen can carry a direct energy boost to a female partner. So, we recommend making love in the morning to start your day off happy and stress-free with energy to burn.
Drink Caffeine Before Noon
We all know that coffee can give us that extra bit of energy, clarity, and focus that we need to get through a busy morning or day. Espresso coffee, as a matter of fact, is best for this because it has the strongest antioxidant properties. However, drinking coffee or other caffeinated drinks after at least 2 pm can disturb your sleep, making you wake up sluggish and even more fatigued than before.
Streamline Your To-Do List
Burnout is a real thing, people! It can be in every aspect of your life; professional, family, and social. When you have too many things on your daily to-do list, you can get burnt out quickly. We advise that you sit down with your list and set priorities so you can pare down activities and lessen the chance of burnout. Oh! And don’t forget to ask for help if you need it. Not everyone can be Superman or Superwoman.
Volunteer Your Extra Time
There are enough studies on the health benefits of volunteering, that it would make your head spin. But here’s the general consensus: Volunteering decreases the risk of depression, helps you stay mentally and physically active, reduces stress levels, and—here they are again— releases endorphins that increase the more you volunteer.
Start the Day Right
Before leaving the house, do your best to eat a meal high in fiber and/or protein. These foods will give your body sustained energy to get through the first half of your day. For example, eggs are packed with protein and oatmeal is packed with good fiber. Eating one or both will provide the nutrients necessary to give a steady and sustained source of energy.
Take Lots of Short Work Breaks
Yeah, you can tell your boss we gave you permission. Tell them we said it will make you more productive! According to lifehack.com, a 30-second microbreak can increase productivity by as much as 13% and a 15-second break from staring at a computer screen can reduce fatigue by as much as 50%! Make sure to also tell your boss that taking those short, regular breaks can help the creative process, decision-making skills, and they can also help with retaining information.