Tiredness is one condition every human being experiences regularly. It is normal to feel tired after expending all your energy performing tasks through the day. But do you often find yourself feeling tired all day for no reason? Perhaps you wake up feeling tired, go through the day feeling fatigued, and go to bed tired. This is certainly not normal, and here are 8 ways to fix it.
Get some sleep
There are undoubtedly people out there who have had less than four hours of sleep in the past day, who are still wondering why they feel so tired. For adults, the recommended amount of time you need to sleep every day is seven to eight hours. If you don’t get enough sleep, fatigue sets in. Even if in the past you used to sleep for less than eight hours and still felt fresh and energetic in the morning; the body mechanism is constantly changing, and the hours of sleep your body requires will not always be the same. A piece of advice for people who feel fatigued during the day is to take naps. A ten to thirty-minute nap is an excellent fix for fatigue that will not interfere with your sleep later in the night.
Drink plenty of water
The body sometimes misconstrues dehydration for fatigue. When your body has less energy, you believe you are tired. Dehydration is also known to impair your brain’s ability to focus on simple everyday tasks. So if you are suddenly feeling tired and you find yourself unable to stay alert, a glass of water might be all you need. A lot of people don’t realize the importance of water to the functioning of their bodies. This cannot be overstated. The human body is able to last a lot longer without food than without water; why do you think that is? Water is essential to most of the body’s functions, and you should have as much as you can in a day.
Take a break
People don’t often realize that something as obvious as work might be the reason they are tired. Often this is because of the tendency to overestimate one’s body. And this can be understood. You’ve worked nine hours every day for years, then, one day, you find that after the first five hours of work you are too tired to go on at your regular pace. What happened? Nothing special or bad. The physical and mental strain the body faces at work gradually stresses the body, to the point where your body is less capable at handling stress. The solution is to simply take some time off to rest. Everyone needs a break every now and then. You might simply need a break for an hour, a weekend completely away from work, or a full-week leave from work. It is absolutely essential that you take a break, as regular work without a break could lead to severe physical and mental damage.
Once we have eliminated fatigue caused by regular physical or mental strain, the next step is to do something physically challenging. This is likely the last thing you want to do when you feel constantly tired, but it might be just the thing to get you up and about. While exercising, your entire body and mind are at alert and focused on a task. This gives your body the push it needs to reach a state of activity. A frequent cause of persistent fatigue is a sedentary lifestyle. If you find yourself sitting around and operating in a generally low state of activity, your body will rarely find the need to channel energy. Additionally, exercise helps to build muscles and shed excess weight; this will help you to reduce stress. Finally, exercise improves the strength and functioning of the lungs and the heart.
Get some food
Due to a number of factors, most people do not get enough food to eat during the day. Maybe you’re often too busy to get food or perhaps you are on a diet. Without adequate food intake, the body does not get enough fuel to perform everyday tasks. There is no substitute for eating, regardless of what you are told. Eating does not have to disrupt your diet plan; you can eat healthy and not gain weight. You just have to be conscious of what you eat. Fruits and vegetables, foods that contain monounsaturated and polyunsaturated fats, foods high in protein and low in carbs, are basic foods that you can consume and still lose some weight. You should also never be too busy to eat. A good breakfast will give you the energy you need to get through the day. Do not skip lunch, unless you absolutely must. Healthy snacking is also a great idea. Nuts, trail mix, berries, cheese, dark chocolate, and fruits are all great midday snacks.
Consider losing some weight
Shedding weight is a great way to reduce strain on the body. This does not have to be an unpleasant process. This can be achieved with some minor lifestyle changes. Cutting down on sugary snacks and drinks, eating smaller portions, spending less time in sedentary positions, and eating more fruits and vegetables, are some good habits you can adopt. You can also get some exercise to help you lose weight and build healthy muscles. Exercises such as walking, jogging, biking, and swimming are simple ways to lose weight.
Drink less alcohol
The damaging effects of alcohol cannot be understated. Apart from its possible effects on the liver, kidney, and stomach, it also adversely affects your energy level. Fatigue is the worst effect of a hangover. Following a night of heavy drinking, you either don’t sleep much or you experience unrestful sleep. This will make you operate below your average energy level. That is not to say you shouldn’t drink at all. The key to drinking is timing and moderation. Don’t drink alcohol when you need to get some work done as it will tire you out quickly. Drink alcohol in small quantity so as to avoid getting a hangover the next day.
Do you spend most of your day doing nothing? Maybe you’re between jobs, or on an extended holiday, and you find yourself with not much to do but you’re always feeling tired. The reason is obvious. The body needs to be motivated to stay active, without the drive your body will assume a sedentary state to conserve energy, which is why you feel so tired. This is not healthy. The longer you stay inactive, the harder it becomes to not be inactive. The only way to fix this is to find something physically and mentally engaging to keep your body active.
Consult your doctor
If after attempting all of the above methods, fatigue still persists, it is advisable to visit a medical professional immediately. This is the only way you can determine its root cause. Chronic fatigue could be a warning sign that something more serious is wrong or could occur because the body is spending all of its energy fighting off an ailment. Fatigue is a symptom of ailments, such as heart diseases, diabetes, cancer, tuberculosis, malaria, and so on. Fatigue, however, could also be the result of a mental ailment, such as clinical depression, social isolation, PTSD, and others. A medical professional will make a diagnosis and provide the help you need to overcome fatigue.