If you’re feeling tired all the time, you’re not alone. Many people struggle with fatigue and lack of energy. There are some simple steps you can take to help improve your energy levels.
Step 1: Get more sleep
According to a National Sleep Foundation poll, 63 percent of Americans say they usually get seven hours or less of sleep a night.
But there’s good news: Making some simple changes can help you feel more rested. Here are three steps to try:
- Get more sleep. This may seem obvious, but it’s important to get enough restful sleep every night. If you’re not sure how much sleep you need, start by aiming for eight hours a night and see how you feel.
- Create a bedtime routine. A consistent bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. Try taking a bath, reading a book, or stretching before bed each night.
- Limit screen time before bedtime.
Step 2: Eat healthy foods
Eating a balanced diet is important for overall health and energy levels. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. Also, limit sugary and fatty foods as they can cause a sugar crash and make you feel more tired.
If you’re not sure what constitutes a healthy diet, talk to a registered dietitian or your doctor. They can help you create a meal plan that will give you the nutrients you need to feel energetic and healthy.
Step 3: Exercise regularly
Exercise is a key component to feeling your best. A regular exercise routine can help improve your energy levels and overall sense of well-being.
There are many different ways to exercise, so find something that works for you and stick with it. If you’re not sure where to start, talk to your doctor or a certified personal trainer.
Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week. And be sure to add strength training and stretching into the mix. Regular exercise can help you sleep better, too.
Step 4: Reduce stress
Stress can take a toll on your body and mind, leaving you feeling tired all the time. But there are simple steps you can take to reduce stress and get your energy back.
One way to reduce stress is to get regular exercise. Exercise releases endorphins, which have mood-boosting effects. It also helps to improve sleep quality, which can make you feel more rested during the day.
Another way to reduce stress is to practice relaxation techniques like yoga or meditation. These practices can help to calm the mind and body, giving you a much-needed break from stressors.
Finally, make sure to set aside time for yourself each day. This “me time” can be used for anything that brings you joy, whether it’s reading, taking a nature walk, or just listening to music.
Step 5: See a doctor
If you’re still feeling tired after taking these simple steps, then it’s time to consult with a doctor. They can help determine if there’s an underlying medical condition causing your fatigue and recommend the best course of treatment. There could be a number of reasons why you’re feeling fatigue, and only a doctor can rule out any underlying medical conditions.
Step 6: Try supplements/adjust medications
If you’re taking any prescription drugs, it’s possible that they could be causing fatigue as a side effect. Talk to your doctor about whether any of your medications could be contributing to your tiredness.
There are also a number of over-the-counter supplements that can help with fatigue. Iron and magnesium are two minerals that are essential for energy production. If you think you might be deficient in either of these, talk to your doctor about taking a supplement.
Step 7: Consider other causes
If you’re constantly feeling tired, even after making attempts to get more rest, it’s important to consider other possible causes. These could include an underlying medical condition, such as anemia or thyroid problems. Or, it could be a sign of something less serious, like stress or dehydration.
If you’re not sure what might be causing your fatigue, talk to your doctor. They can help rule out any potential health concerns and offer suggestions on how to improve your energy levels.
By following these steps, you can improve your energy levels and feel better overall.
