Getting enough sleep is not the only answer to feeling more energized throughout the day. Although it is one of the biggest contributors, there are other ways to help improve your fatigue. If you are feeling tired all the time, then here are the best ways to improve your sleep quality combat fatigue, and ensure that you feel less tired and more energized.
Try hormone therapy
Did you know that an imbalance in our hormones can cause us to feel extremely fatigued and tired all the time? Even if we get enough sleep, eat the right foods, and pursue the right lifestyle habits to feel more energized, our hormone imbalance can significantly impact how tired we feel.
Investing in hormone therapy can be the best thing if you wish to feel less tired on a day-to-day basis. It can help balance out your hormones and ensure that you can maintain a more energized and active feeling throughout your week, even if you lack an hour or two of sleep. Your hormone imbalance might be the only reason that you are feeling tired. Therefore, getting help will ensure that you can combat fatigue.
Try to sleep and wake up at the same time each day
If you are sleeping and waking up at different times each day, then there is no wonder you are feeling fatigued. When we get our body into a regular circadian rhythm, we can feel more energized throughout the day and feel that we have had plenty of rest during the night.
To regulate your circadian rhythm, it is ideal to sleep at the same time each night and wake at the same time each morning. To achieve this, it is a good idea to set yourself and your nighttime routine and sleep time goal so that you can try to sleep around the same time every night.
After that, set yourself the same morning alarm clock so that you can wake at the same time, and within a few weeks your circadian rhythm will be regulated so that you can feel more energized than less tired.
Photo by Acharaporn Kamornboonyarush
Eat the right foods to support your energy levels
If you want to know how to stop feeling tired all the time, then the best thing you can do is to adjust your eating habits.
If you are eating things that can cause stress and fatigue, then there is no wonder that you are feeling tired all of the time. The best foods you can eat our whole grains, healthy fats, fatty fish, fruit, and vegetables as these can help you feel more energized and satisfied throughout the day.
Eating the right foods will not deplete your energy. Instead, they will help to maintain your energy throughout the day and combat any signs of fatigue.
Don’t skimp on your exercise
If you are lacking exercise, then it can make your body feel stressed and unrestful when you are trying to sleep.
It is recommended to achieve around 30 minutes of exercise every day as this can help release our energy and ensure that when we go to sleep our body is ready to rest. If you haven’t moved much throughout the day, you might find it much harder to relax in bed and fall asleep.
When we exercise, it can tire our minds and body so that we can drift off into a more peaceful and restful night’s sleep.
Drink more water
The reason you might be feeling tired all the time is because you are not drinking enough water. Hydration is one of the top ways to maintain your energy throughout the day.
Constantly carrying a water bottle around with you will ensure that you can stay hydrated and drink plenty of water which can help maximize your energy levels. You will likely know how unfocused and unmotivated you feel when you have not drunk enough water throughout the day. If you continue not to drink enough water on a daily basis, then you will feel fatigued for longer.
Therefore, practice drinking more water so that you can combat fatigue.
Practice mindfulness before sleep
It is important to practice mindfulness on a daily basis. Daily yoga, reading, relaxation, and meditation are all great ways for us to reduce our stress levels, which can help us feel more energized and less tired.
Practicing mindfulness before bed is a great way to relax your mind and body and ensure that when you get in bed you are completely ready to switch off and rest.
For instance, instead of watching TV or scrolling through your phone before you climb into bed, practice reading or perform a nighttime yoga routine. You will notice what a difference you feel when you climb into bed and prepare your body and mind to sleep. You will feel more able to relax, which will aid a better sleep. Stretch before bed and when you wake up. This can also help you relax and prepare your body for sleep or for the day ahead.
Reduce your stress levels
Speaking of mindfulness and stress, it is essential to reduce your stress levels if you want to feel less tired.
Overwhelming and stressing our minds and bodies is guaranteed to tire us out. The comma we fail, the more relaxed our minds and bodies can be, which can improve concentration and boost our mood, which in turn can improve our fatigue issues.
To reduce your stress levels, it is a good idea to maintain a balanced diet, pursue regular exercise, get plenty of sleep, and hydrate your body. Essentially, pursuing all of these tips in this guide will help you reduce your stress levels and also help combat fatigue.
Get more fresh air
Getting more fresh air might help you feel less tired all the time. If you do not get fresh air throughout the day, then you might climb into bed and struggle to drift off into a peaceful and restful sleep.
Getting fresh air first thing in the morning will wake up your body and help you feel more energized throughout the day.
Avoid drinking alcohol if possible
Drinking alcohol can sometimes feel fun, especially when you are socializing whilst doing so. However, drinking alcohol can have a knock-on effect the following day and make you feel more tired than you usually feel.
Therefore, avoid drinking alcohol if possible so that you can maintain your energy levels.
Meditate more
More meditation is a great way for you to enhance your mindfulness and energy. Sometimes we might feel more tired and we need to be because we are stressed or not as focused as we would like to be.
Meditation will help you feel more present and calm, which can help you increase your energy levels and sustain a feeling of relaxation. Meditating for a few minutes each day can guarantee to benefit your fatigue issues and ensure that you feel more energized and motivated throughout your week.
If you are new to meditation, practicing for one or two minutes a day and then slowly building up your time is a great way to start and ensure to maintain your meditation practice.
Limit your caffeine intake
Although caffeine can help fight fatigue, it is essential that you limit your caffeine intake, as drinking too much can offer the opposite effect.
If you are drinking caffeine in the afternoon or evening, then there is no wonder that you are not able to get to sleep and feel restless. Limiting your caffeine intake will guarantee to avoid depleting your energy levels and ensure that you can get a restful night’s sleep.