Top Tips For Preventing Tiredness And Fatigue

Feeling exhausted is very common and there are many reasons in which we can feel tired all the time including too many late nights, unsociable work hours, noises keeping you up at night, feeling unwell, having a long term health condition and many others. Unexplained tiredness is a very common reason for someone to visit their GP; however there are ways in which tiredness and fatigue can be prevented. This article will outline how you can combat fatigue and tiredness.


What is Fatigue?

Fatigue is extreme tiredness that can manifest as physical weakness or mental exhaustion. It is characterised by decreased energy, motivation and difficulty concentrating.


What is Tiredness?

Tiredness is when you are in need of rest.


What is Insomnia?

Insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. This can lead to fatigue and tiredness.


Eatwell often to help combat tiredness and fatigue. A good way to keep your energy throughout the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. It is advised to have 3 meals a day including breakfast in the morning, lunch in the afternoon and dinner in the evening. You must also make sure you are following the Eatwell guidelines and have a healthy balanced mixture in your diet of including fruit and vegetables, carbohydrates, proteins, fibre and calcium. 

eatwell


Stay Active to help combat tiredness and fatigue. Regular exercise will help you to feel less tired in the long run, so you’ll have more energy. Even a single 15 minute walk can give you an energy boost, the benefits increase with more physical activity. Try to engage in moderate exercise. Start with a small amount of exercise. It recommended that you exercise for a minimum 2-5 hours per week to help combat fatigue. This can include activities such as walking, cycling and jogging. Going to the gym and doing workouts is another method in which you can keep fit and prevent tiredness. 

stay active


Lose Weight if you are overweight or obese to gain more energy. If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight if you are overweight or obese and you will feel more energetic. Find out how you can lose weight naturally. 

lose weight


Getting enough sleep is also vital. It is recommended that you sleep for around 8 hours daily. Many people do not get the sleep that they need to stay alert throughout the day. It is advised to go to bed and get up in the morning at the same time every day to keep a clear sleeping schedule. It is also advised to avoid napping in the day and take time to relax before you go to bed.

getting enough sleep


Reduce Stress to boost energy and help combat fatigue and tiredness. Stress uses up a lot of energy. Try to induce relaxing activities into your day which could involve working out in the gym, yoga, listening to music or reading, spending time with your friends, whatever relaxes you and you enjoy hobbies/interests will help keep you occupied throughout the day and relieve stress.

reduce stress


Cut Down on Caffeine to help fight fatigue. It is recommended that anyone feeling tired should avoid caffeine for a prolonged period of time until their symptoms improve. If you drink high amounts of caffeine then slowly cut down your consumption.

cut down on caffeine


Cut Down or Stop drinking alcohol if possible to help fight fatigue. The NHS recommends that men and women should not regularly drink more than 14 units per week. Try to have several alcohol-free days each week to help improve fatigue symptoms. As an alternative drink fruit juice which is natural as well as water. Find out how to stop drinking alcohol naturally. 

cut down or stop drinking alcohol


Drink more water for better energy to help keep you hydrated and combat fatigue. Sometimes you may feel tired because you’re mildly dehydrated. A glass or bottle of water will do the trick, especially after exercise.

drink more water