If you are feeling tired, weak and lethargic maybe you are experiencing fatigue. This condition can be caused by various things, such as lack of sleep, stress, the wrong diet, lack of fluids, and obesity. In general, fatigue is an easy thing to deal with – because it simply depends on how you take better care of yourself. However, fatigue can sometimes be a symptom of another serious problem that requires medical attention. Start reading Step 1 below for information that can help you increase your energy (improve your overall health) and overcome fatigue!
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Method 1 of 4: Adopting a Positive Lifestyle
Step 1. Increase physical activity
While this is the last thing you want to do when you're feeling tired and drained, regular exercise is one of the most effective ways to deal with fatigue. Various studies have shown that people who exercise regularly are more active, more energetic, and generally healthier than those who don't.
- You don't have to struggle for an hour of running on a treadmill just to enjoy the benefits of exercise - find activities you enjoy that keep your body moving, such as taking dance classes, martial arts, or biking with your friends.
- Exercise not only makes you more active, but also improves your overall health by strengthening your heart, lungs and muscles. Exercise can also make you happier, because it triggers your body to produce "happiness hormones" called endorphins.
- Yoga is believed to be one way of practicing that is specifically able to reduce fatigue. This is evident from the fact that yoga, because of its benefits in providing calm through its natural meditative aspects, in addition to increasing physical energy, yoga is also able to increase mental energy.
Step 2. Relieve stress
Stress, anxiety and negative emotions are the main causes of your low energy level. Therefore, in order for you to effectively deal with fatigue, you must first try to reduce your stress level.
- If your stress tends to come from the workplace, find ways you can delegate your work to your coworkers if it's too much for you, or try to find a lighter job.
- If your stress comes from your partner being too demanding or simply because he's difficult to understand, have your partner discuss what you want in the relationship – and if your partner doesn't agree, you may want to consider whether to break up or keep it..
- Sometimes stress stems from a lack of opportunity to give "self time." If you feel this way, try to make time for yourself. Do activities like yoga or meditation that can calm your mind and relieve stress. If you don't like these kinds of activities, you can relax yourself by simply soaking in the tub or hanging out with your friends and family.
Step 3. Drink more water
Lack of fluids in the body is a common cause of fatigue and low energy levels, coupled with decreased concentration. If your body is dehydrated, blood flow to important organs (including the brain) will decrease, resulting in a decreased condition.
- Therefore, one easy step to overcome fatigue is to drink more water every day. Although it is recommended that you drink 6 to 8 glasses a day, you should still pay attention to your own body's needs.
- One way to tell if you are dehydrated is to look at the color of your urine. If you're getting enough fluids, your urine will be pale yellow or slightly yellow in color, but if it's darker, it means you're dehydrated.
- You can also increase your fluid intake by drinking herbal teas or eating fruits and vegetables that are high in fluid content, such as tomatoes, cucumbers, lettuce, melons and beets.
Step 4. Quit smoking
In general, smokers tend to have less energy than nonsmokers. Cigarettes contain a large number of harmful substances that affect the overall health and well-being of life.
- More specifically, your body must combine oxygen with glucose to produce energy, but the carbon dioxide from cigarettes will lower oxygen levels in your body, making it harder for your body to form energy.
- Therefore, if you are a cigarette addict who is struggling with fatigue, the first step you should take is to quit smoking. It's not easy, but your body will thank you if you do it! Find some tips that can help you quit smoking by reading the wikiHow article "How to Quit Smoking."
Step 5. Stop drinking alcoholic beverages
While you'll feel more comfortable or maybe sleep easier after drinking a glass of wine or beer in the evening, it will actually make you feel more tired the next day.
- This happens because alcohol actually makes you unable to sleep well, so when you wake up in the morning you will feel dizzy and your body is not fit, even if you have slept for 8 full hours.
- Therefore, you should stop drinking alcohol at night and limit alcohol consumption for men to 3-4 units per day, and for women 2-3 units per day.
Step 6. Lose weight
If you're still a few pounds overweight, you'll feel sluggish and feel like you're running out of energy. Simply by shedding a little weight, you can increase your energy and improve your mood and quality of life.
- Make sure you're losing weight in a safe and healthy way – for example by reducing the portion you eat (try using a smaller plate, it might help), eating a balanced diet, avoiding foods high in sugar and fat, and lots of sports.
- You should avoid a heavy diet, because a heavy diet can make you experience more severe fatigue than before. This is due to the fact that a lack of carbohydrates and other diets that are too restrictive will prevent your body from getting the energy it needs, and your body will lack the vitamins and nutrients it needs.
Method 2 of 4: Getting Enough Sleep
Step 1. Sleep at least 7 hours every night
This seems well understood, but if you are suffering from fatigue, first and foremost is to make sure you get enough sleep each night.
- It is estimated that two out of every three people have had trouble sleeping at some point in their lives, and this problem will negatively affect their energy levels, mood and work ability the next day.
- Therefore you should try to sleep at the right time, to ensure that you get at least 7 hours of sleep, and it is best to sleep for 8 hours every night.
- If you're having trouble falling asleep (even if you're very tired), there are a number of adjustments you should make to establish a nighttime routine.
Step 2. Stick to a sleep schedule
Not only to get enough sleep, you should also try to go to bed and wake up at roughly the same time every day (including weekends).
- This will allow your body clock to stick to a regular schedule – for example, if you go to bed at 10 p.m. and wake up at 6 a.m. every day, your body will quickly adjust and accept this new schedule, and you'll naturally feel sleepy every 10 o'clock. night and wakes up every 6 am with a fresh body condition.
- However, if you follow an erratic sleep schedule – getting up early and going to bed at different times each day – your body will lose its pattern so you may have trouble falling asleep at night and having trouble staying awake throughout the day.
Step 3. Creating comfortable room conditions
Make your bedroom a place where you can feel comfortable and relaxed that is used only for sleeping.
- Take care temperature your bedroom does make you feel comfortable to sleep in – neither too hot nor too cold. Buy a fan or just open the window if your room is stuffy, because a hot room won't allow you to sleep well.
- Turn off all sources light - windows, electric lamps and LED light from clocks, televisions, or other electrical appliances. If you don't want to turn it off, just cover it with thick clothes.
- Subtract noise wherever possible. Close your bedroom door and ask everyone who hasn't slept to turn down the television/music. If you can't avoid the noise from the street, you can buy a nature sound recorder or play some quiet music.
Step 4. Do not drink caffeinated beverages at least 5 hours before bedtime
While drinking a cup of coffee several times a day can help you cope with fatigue throughout the day, drinking too much coffee or too close to bedtime can have a negative effect on the quality of your sleep.
- There are people who are not aware of the effect caffeine has on their sleep quality and general energy levels. To prove it, try cutting coffee and other caffeinated drinks (strong teas, carbonated drinks and energy drinks) little by little from your diet for three weeks to see if you notice an increase in your energy levels.
- Even if your body has a high tolerance for coffee and isn't interested in the idea of not drinking coffee in the morning, it's a good idea to try not drinking caffeinated drinks at least 5 hours before you go to bed. Replace with other drinks that do not contain caffeine.
Step 5. Avoid using tech tools before bed
While it may seem fun to watch television, play with your computer or browse web sites on your laptop or iPad because you want to rest before going to bed, these activities can be really harmful and do you no good.
- The bright light emitted by these devices will actually trick the brain into believing that it is still day, thereby preventing your body from releasing the hormone (namely melatonin) that is responsible for putting a person to sleep.
- Also, watching exciting, tense or scary movies or television shows before going to bed will make your heart flutter, making your body and heart more active so you can't sleep.
- Therefore, you should try to turn off all technological equipment at least an hour before bedtime and do activities that make you feel more relaxed. You can read a book (but don't use an electronic reader with a light background), meditate or listen to music.
Step 6. Soak in warm water
Soaking in warm water before bed is believed to make it easier for you to fall asleep for two main reasons:
- First, soaking in warm water will make you feel relaxed and forget about the stress and worries that you feel throughout the day – the worries that often keep you up all night. Second, an increase in body temperature (when you're in the bath) followed by a rapid drop (when you get out of the warm water) will cause your brain to release hormones similar to those secreted during sleep.
- Soak for 20 to 30 minutes before going to bed, and make sure the water doesn't go below 38 degrees C, or as long as the temperature doesn't scald your skin! Remember that soaking in warm water is not recommended for people who have diabetes, pregnancy problems, low blood pressure, heart disorders, dilated blood vessels and during pregnancy.
- Add aromatherapy oils, such as lavender or chamomile to the water, light candles and play soft music for deeper relaxation!
Step 7. If needed, take a nap
For those of you who often feel too tired after working all day, you should rest during the day by lying down or you can take a nap because your energy will recover after resting. You can rest for 10 minutes or at most 30 minutes.
- If you rest too long during the day, you may feel a little dizzy when you wake up or have trouble falling asleep at night. These short rest breaks can increase your energy levels and make you feel more active and productive.
- After taking a nap, you can drink a small cup of coffee and enjoy a light snack to further boost your energy.
Method 3 of 4: Improving Your Diet
Step 1. Choose healthy foods
With a balanced diet, a healthy diet will give you more energy and prevent you from feeling lethargic and tired.
- Therefore, you should increase the portion of healthy foods such as fruits, vegetables, whole grains, low-fat dairy products and lean meats in your diet.
- Conversely, you should also reduce your intake of unhealthy foods such as foods that contain a lot of salt, sugar or fat.
Step 2. Eat foods high in iron
Fatigue is sometimes caused by anemia, which is a lack of red blood cells caused by not getting enough iron on a diet.
- Get in the habit of eating more iron-rich foods to restore the number of red blood cells in your blood, so try to eat more lean meats, tofu, shellfish, nuts and seeds.
- Alternatively, you can take iron supplements, but you should consult your doctor first.
Step 3. Eat foods that contain omega-3
Consumption of foods containing omega-3 fatty acids has been shown to increase alertness and energy levels, and there are several other added benefits.
- The human body cannot naturally form omega-3s, so add foods that contain omega-3s to your diet. You can get it from fatty fish such as salmon, mackerel and tuna.
- If you're not a fish fan, you can get omega-3s from walnuts or you can take fish oil supplements.
Step 4. Don't overeat or don't eat on time
Your energy level is closely related to the level of sugar in your blood, which can rise very high or fall due to overeating or undereating.
- Overeating will cause your blood sugar levels to rise so high that you will run out of energy and feel sleepy. Instead of eating three large meals a day, try eating six small meals at each meal so that your energy intake is evenly distributed throughout the day.
- Not eating or not eating on time will make your blood sugar levels drop sharply, so you will feel weak and run out of energy. Try to always have breakfast every morning (even a piece of cereal crackers is better than nothing) and eat a light snack such as a piece of fruit or drink low-fat yogurt if you feel hungry.
Method 4 of 4: Dealing with Health-Related Problems
Step 1. Be careful with drugs
Certain medications can cause drowsiness and fatigue. These drugs include:
- Antihistamines to treat allergies, drugs to launch urine and high blood pressure drugs.
- If you think the medicine you are taking is causing you to feel tired, talk to your doctor about this so that this medicine can be replaced with another medicine that does not cause drowsiness.
Step 2. Cope with the fatigue associated with depression
Sometimes fatigue has something to do with depression – apart from being a symptom of depression, people with depression usually have trouble sleeping.
If you are depressed, talk to your doctor and know that there are several ways to deal with depression effectively, such as consulting or cognitive behavioral therapy
Step 3. Talk to your doctor if you believe that your fatigue is a symptom of a problem
Fatigue is sometimes just a symptom of other, more serious problems, such as diabetes, thyroid disorders, sleep-disordered breathing, arthritis and heart problems.
- If you think these problems may be the cause of fatigue, or you notice other symptoms, see your doctor immediately.
- The sooner these problems are identified, the sooner they can be addressed.
Tips
- Try to get plenty of rest; because the muscles can develop better if you rest more. A balance between exercise and rest is essential for muscle growth and fat burning.
- Adequate body fluids will ensure a good metabolic rate, because water is a good catalyst to keep the functions in the body working.
- Make a commitment to maintain a pattern of life and keep trying to run it obediently.
- Keep exercising to deal with fatigue.
- Avoid stressful jobs and situations that make it difficult for you to sleep.
- Sleep helps smooth metabolism and provides an opportunity to repair the tissues in your body.
- Control your appetite with hunger suppressants.
Warning
- Do not take more hunger suppressants than the prescribed size.
- Find a fitness professional who can show you how to train to prevent injury.
- Don't drink too many caffeinated drinks just to deal with fatigue.
- Do not fast if you are experiencing fatigue.
- Never try to self-medicate.
