How to not be tired all the time: 10 ways to fix fatigue, fast
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Tired in the morning, after eating, or after work? Here’s how not to be tired all the time with 10 tips to help you fix fatigue and get rid of tiredness.
Feeling perpetually tired can significantly impact your daily life and overall wellbeing. Whether you're struggling to get out of bed in the morning, feeling sluggish after lunch, or too exhausted to enjoy your evenings, constant tiredness dampens your day-to-day experiences.
Interestingly, a lack of sleep may only be part of the problem. There are often factors across your lifestyle that cause lower energy levels but, fortunately, there are effective ways to help you address these factors and stop feeling so tired all the time.
What it means to be tired (and how it affects you)
Tiredness can simply be a need for sleep, but it can be more than that, too. You might experience a physical sensation, like heavy limbs after a long day, or a mental state where focusing becomes difficult. Signs like these are your body telling you to slow down and rest. When you're tired, physical tasks become more challenging. Your overall energy levels drop, making everyday activities feel more strenuous.
Tiredness can cloud your thinking, making concentration and decision-making harder, which can affect your performance at work or school. This mental fog can lead to feelings of frustration and stress, impacting your mood and emotional wellbeing. Constant tiredness can reduce your alertness and can compromise your ability to complete tasks effectively and safely. When you're always tired, you might find yourself less patient and more irritable, which can affect your interactions with friends and family and strain your relationships.
Persistent tiredness can be a sign of deeper health issues. It might indicate a need for more nutrients, better sleep quality, or point to an underlying medical condition. It’s best not to ignore ongoing tiredness as it can lead to a vicious cycle where stress exacerbates fatigue and, in turn, fatigue makes it harder to manage stress.
7 benefits of getting good rest to ease fatigue
Getting enough rest has several positive effects on your overall health and daily life, including a lessening of your fatigue. Rest can include sleep as well as moments of relaxation throughout the day. These moments could be taking short breaks, engaging in hobbies, or practicing mindfulness. Each form of rest can contribute to reducing fatigue and enhancing your quality of life.
1. Reduced stress
Adequate rest may help your body and mind recover from daily stressors. When you're well-rested, you're better equipped to handle challenging situations, which can lead to lower stress levels.
2. Improved mood
Rest can significantly boost your mood. When you're not constantly tired, you might be happier and more positive, which can make daily interactions more enjoyable.
3. Enhanced focus and productivity
A good night's sleep can sharpen your mind. You're more likely to concentrate better and be more productive in your tasks, whether at work, school, or home.
4. Stronger relationships
When you're not tired, you may be more patient and understanding, which can positively affect your interactions with others and help build stronger connections with family and friends.
5. Lower risk of health issues
Chronic tiredness can lead to serious health problems, like stroke, heart disease, obesity, and more, so getting enough rest can help maintain overall good health.
6. Boosted immune system
Adequate sleep can be a key factor in helping your body fight off illnesses more effectively.
7. Improved memory
Rest can play a significant role in memory consolidation. A well-rested brain may help you remember and process information better.
10 tips to fix fatigue quickly
If you’re lacking sleep, you’re probably lacking in quality of life as well. Adopting these suggested practices can help you combat tiredness and enhance your overall health and wellbeing. Small steps can lead to big changes in how much energy you feel each day.
1. Drink plenty of water
Staying hydrated is key to keeping your energy levels up because your body needs water to function properly. Carry a water bottle with you throughout the day to remind yourself to drink regularly.
2. Reduce alcohol intake
Alcohol can disrupt your sleep cycle. While it may seem to help you fall asleep, it often leads to poorer rest. Cut back on alcoholic drinks, especially close to bedtime, for better sleep quality.
3. Incorporate regular exercise
Physical activity can increase energy levels and improve sleep quality. You don't need to run marathons. Even a walk or a short yoga session can make a difference in your energy levels. Find an activity you enjoy and make it a part of your routine.
💙 If you need a little inspiration on your walk (or run), follow along to A Mindful Run with Mel Mah and harness the power of meditation along with physical movement.
4. Seek morning sunlight
Sunlight can help regulate your body's internal clock. Spend a few minutes outside each morning or open curtains to let natural light in and help your body wake up naturally. If you work night shifts, light therapy may help you to feel more awake.
💙 Pair the morning light with Aftercare (Sunrise Mix), a sunny compilation by Imogen Heap.
5. Limit caffeine consumption
While caffeine can provide a temporary energy boost, too much can interfere with your sleep. Reduce your caffeine intake and try caffeine-free alternatives, especially in the later part of the day.
6. Establish a sleep routine
Good sleep hygiene can greatly improve your rest. Create a relaxing bedtime routine, like reading or listening to calming music, to signal to your body that it’s time to wind down. Go to bed and wake up at the same time every day, even on weekends.
💙 Try adding Sleep Stories to your evening routine. Explore the wonders of rest while gently drifting off to bed by joining Dr. Matthew Walker in this immersive Sleep Story, Why Do We Sleep?
7. Take naps
Short naps can rejuvenate you without affecting nighttime sleep, as long as you avoid napping late in the afternoon or for prolonged periods. Aim for 20-30 minutes earlier in the day.
💙 Naptime isn’t just for adults, and Sleep Stories aren’t just for night time sleep! Listen to the Naptime Sleep Story meant to help you fall asleep quickly and wake up feeling refreshed.
8. Eat nutritious meals
A balanced diet fuels your body. Focus on whole foods rich in vitamins, minerals, and protein, and limit sugary snacks that can lead to energy crashes. Plan meals with a variety of nutrients to maintain steady energy levels throughout the day.
💙 Along with eating nutritious foods, practicing mindful eating can also enhance overall wellness and the experience of mealtime. We recommend Tamara Levitt’s Mindful Eating Practice to begin your journey.
9. Manage stress effectively
Stress can significantly drain your energy, so engage in activities that reduce stress, like meditation, deep breathing exercises, or spending time on hobbies. Even a few minutes a day can help refresh your mind and reduce fatigue.
💙 When you feel stress creeping in, take a moment to pause and breathe. Moving Through Stress is a 5-minute meditation that can be helpful as you learn to release stress quickly.
10. Consult a healthcare professional
If you constantly feel tired, schedule an appointment with your doctor to identify any underlying issues like anemia or thyroid problems, which can be treated once diagnosed.
How to not be tired FAQs
How do I stop being tired right now?
To quickly shake off tiredness, drink a glass of water, as dehydration can often cause fatigue. Next, engage in a brisk activity like a short walk or some stretching to invigorate your body. A quick, healthy snack can also provide an energy boost. These are temporary fixes, however. For long-term improvement for sleep and health, focus on consistent sleep, healthy eating, and regular exercise.
How do you get rid of tiredness fast?
Fast fixes for tiredness include getting fresh air, a change of scenery, or doing a quick physical activity. These can instantly elevate your energy levels. Additionally, a small, healthy snack can give you a quick energy lift. To sustain this energy, consider long-term strategies like regular physical activity and maintaining a balanced diet.
Why am I so tired all the time?
Constant tiredness can have various causes, like poor sleep habits, an inactive lifestyle, stress, or not eating nutritiously. Sometimes it can also be a sign of medical conditions like anemia or thyroid issues. If lifestyle adjustments don't help, consult a doctor to rule out any underlying health problems.
Can tiredness affect my mental health?
Ongoing tiredness can have a significant impact on your mental health as it can lead to increased stress, difficulty in concentrating, and mood swings. Over time, this can contribute to anxiety or depression. Prioritize good sleep and find ways to manage stress to help improve both your physical and mental wellbeing.
Can mindfulness and meditation help with tiredness?
Mindfulness and meditation can be effective in combating tiredness, because they can help reduce stress, which is a common cause of fatigue. They can also help you relax and calm your mind before bedtime, which can improve sleep quality. Incorporate these practices into your daily routine to support stress management and enhance your overall health.
Calm your mind. Change your life.
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