Learn How to Reduce Daily Fatigue with These Tips
Everyone has days when they are feeling a little sleepy, but if you feel that you are tired most of the time, you should try to work out why. Many individuals have one or more bad habits that lead to tiredness, but the good news is that it is easy to make changes to your daily lifestyle. Small lifestyle changes can often result in a great improvements in energy levels.
We have listed 10 top reasons below why you may be feeling tired:
- Reason One: Skipping a nutritious breakfast Eating a nutritious breakfast each day is one of the best ways to increase and maintain energy levels. When you don’t have much time in the morning, eat something simple such as a container of overnight soaked oats, chia pudding, green smoothie, yoghurt, nuts, a banana or a slice of good quality toast with a boiled egg.
- Reason Two: Forgetting to eat and drink throughout the day It is important to eat every three to four hours to prevent your sugar levels dropping too low. Consume a midmorning and midafternoon snack in addition to breakfast, lunch and dinner. Choose healthy foods for snacks, including chopped vegetable sticks, nut butters on celery, or a handful of almonds. Many people do not realise that energy levels can be effected by water intake. Ensure you are regularly sipping water throughout the day. The average person should be drinking around 8 glasses of water a day.
- Reason Three: Failing to consume fibre filled foods Lack of fibre in the diet can lead to fatigue because the nutrients from foods with high amounts of fibre are released slowly into the bloodstream, creating energy throughout the day. The most fibre-full foods are fruits and vegetables.
- Reason Four: Not consuming Omega-3 fatty acid rich foods Foods rich in omega-3 fatty acids may reduce the inflammation in your body that often leads to discomfort and fatigue. The primary sources of omega-3 are oily fish like salmon, mackerel and tuna, but you can also get this nutrient from flaxseeds, chia seeds and soy beans.
- Reason Five: Drinking too much coffee and tea Caffeine may help you to wake-up in the morning but drinking too much actually leads to tiredness, especially the next day. Tea and coffee are suitable for consumption early in the day but try to avoid them after 2pm when they will continue to stimulate the brain and body, making it difficult to sleep.
- Reason Six: Watching television and using devices late at night Spending a lot of time watching television while reclining on a couch can make your body tired because it sends signals to the brain that it is bedtime. In addition, the bright lights from computers and mobile phones make it difficult to sleep at night. Avoid screen time late at night and never leave the devices turned on in a bedroom at night.
- Reason Seven: Bedroom temperature Trying to sleep in a hot bedroom is nearly impossible, leading to intense fatigue the next day due to tossing and turning all night. Experts suggest keeping your bedroom at a cool temperature around 19 degrees Celsius for the most restful sleep.
- Reason Eight: Excessive alcohol consumption Excessive alcohol consumption or drinking at the wrong time can lead to disruptions in your brain’s normal sleep patterns. While one serving of an alcoholic beverage can relax the mind and body, additional drinking can cause either insomnia or poor sleep. Experts recommend against drinking late at night as it can disrupt your natural sleep rhythm.
- Reason Nine: Lack of exercise Lack of physical activity can make it difficult to sleep at night. Try exercising three times a week for 45 minutes and you may see an improvement to your sleeping patterns. It is better to exercise earlier in the day or at least two hours before bedtime to ensure a restful sleep.
- Reason Ten: Frequent mental anxiety When you are constantly worrying, it is difficult to sleep at night because your mind is unable to relax. Exercise, a balanced lifestyle and a good social life can help to keep your mind and body healthy and help ease the symptoms of mild anxiety.
If you have insomnia or persistent tiredness that does not improve with small lifestyle changes, please consult your GP.
