How to stop feeling tired: 10 anti-fatigue tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Counter the effects of fatigue and discover how to stop feeling tired all the time. Learn about meditation for increased energy and overcome persistent fatigue.
In the constant hustle of modern life, exhaustion has become an epidemic. With a 24/7 lifestyle characterized by endless work hours, technology overload, and pressure to “do it all,” feeling drained is the new normal.
We power through our days fueled by caffeine and willpower. But the cycle of burnout leaves little time for what truly matters - health, family, friends, and our passions. This state of constant tiredness is no way to live. Productivity suffers. Relationships wither. Wellbeing fades.
Remember what it feels like to live each day rather than simply survive it? You can get there again.
Why are we always so tired?
Fatigue is incredibly common. In fact, constant tiredness has become an almost accepted part of life. Most of us feel like we’re running on empty constantly, and that, inevitably, has consequences on both our mental and physical health.
So why are we all so tired, all the time? Here are a few reasons.
Work-life imbalance: With remote work and the proliferation of digital tools, the boundary between work and personal life has blurred. Many people work long hours, unable to disconnect, leading to perpetual exhaustion.
Information overload: The availability of information at our fingertips might seem like a good thing, but it has a downside. Constant exposure to news, social media, emails, and entertainment creates cognitive overload, mentally draining us.
Societal pressure: The societal norms of constant achievement, being always “on,” and the hustle culture contribute to unrealistic expectations. The pressure to excel in every aspect of life—from work to social engagements—creates mental and physical fatigue.
Health and lifestyle choices: Unhealthy eating habits, dehydration, lack of physical activity, and chronic stress can exacerbate tiredness. These factors often create a vicious cycle where exhaustion leads to poor choices, further perpetuating fatigue.
Poor sleep quality: Irregular sleep schedules, late night work, and scrolling in bed drain us. Even if you spend enough time in bed, a lack of deep REM sleep can leave you feeling unrested.
💙 Feeling too tired at the end of the day? Try this guided meditation on Quieting the Mind and Body.
The problem with non-stop tiredness and fatigue
We’re all more exhausted than ever. And there doesn’t appear to be any let-up. But while feeling tired occasionally is normal, persistent fatigue can cause damage.
The effects of running on empty go beyond feeling tired and drained. Here are some of the mental and physical consequences of contact tiredness.
Decreased productivity, creativity, and enthusiasm at work. It can affect not only individual performance but also team dynamics and organizational success.
Mental health issues such as anxiety, depression, and burnout. The inability to rest and rejuvenate affects emotional wellbeing, creating a sense of hopelessness and despair.
Mood disturbances, including irritability, emotional instability, and mood swings.
Impact on cognitive functions including memory issues, lack of focus and concentration, and even increased risk of accidents.
Personal relationships can also suffer because fatigue affects our ability to connect and communicate with others.
Over time, constant tiredness can lead to physical health problems like obesity, heart disease, diabetes, and weakened immunity (including the ability to fend off infections and recover quickly). It affects the body's ability to repair and regenerate, leading to long-term health consequences.
Above all, running on empty just doesn’t feel good. When we don’t have the energy, we can’t do all the things we enjoy in life, which means we often end up feeling down and dissatisfied.. The constant state of exhaustion leads to a lack of engagement in hobbies, social activities, and life's simple pleasures.
💙 Try our Radical Self-Care series to help you move into your self-care era.
10 tips to stop feeling tired all the time
Combatting constant fatigue requires both big-picture strategies and simple daily practices that enhance energy levels - from optimizing sleep habits to leveraging the power of meditation.
1. Catch those zzz's
Unsurprisingly, quality sleep is the number one fatigue fighter. Commit to a consistent sleep schedule of 7-9 hours of uninterrupted sleep per night. Try to get to bed and wake up at the same time each day, including weekends.
Create a relaxing sleep sanctuary. You might consider blackout curtains, sleep sounds, and a comfy mattress and pillows.
💙 Soften into Sleep with Chibs Okereke can help you relax and fall asleep faster so you can start to battle fatigue.
2. Stay hydrated
Even mild dehydration can drag you down. Drink plenty of water throughout the day. If you’re battling fatigue try avoiding excess alcohol and sugary drinks. These can lead to dehydration and energy crashes. Be sure to also include water-rich fruits and vegetables in your diet.
3. Get moving
Exercise can give you an energy surge, so find activities you enjoy. Even gentle exercises like yoga or walking provide a mood and energy lift. Just be careful not to overdo it. Overexertion can lead to fatigue, so balance is key. If you can, get out in nature.
💙 Relax with movement at the end of your day. The Evening Wind Down with Mel Mah is one of our favorites.
4. Conquer stress
When we're constantly pumping out stress hormones, it drains us. Taking time to calm your mind is vital. Practice mindfulness meditation, which can reduce overthinking and promote relaxation. Take time for yourself by engaging in hobbies and activities you enjoy.
💙 Try this short practice to release tension and restore feelings of calm.
5. Fuel up
A balanced, nutrient-rich diet prevents energy lapses. Including a variety of nutrients, vitamins, and minerals helps the body function optimally. Consume a rainbow of healthy whole foods to energize your body.
6. Limit caffeine
A cup of tea or coffee may perk you up temporarily but can cause fatigue when it wears off. Monitor your body's response and try tapering intake. Herbal teas can be a calming alternative.
7. Take micro-breaks
Short, frequent breaks called micro-breaks can recharge your mind and body, promoting productivity. Breaking work into focused spurts with short rest periods in between is optimal for energy and focus.
💙 Pair your micro-break with this short anchoring meditation on managing overwhelm.
8. Work smarter
Being organized and intentional with your time prevents fatigue from overwhelm. Try focusing on what's most important and break tasks into doable chunks.
Use tools like planners or apps to organize your day, prioritizing essential tasks.
💙 Check out the Calm Work Better Workbook. To help with organization and a mindfulness-centric way.
9. Seek community
Social support energizes us. Make it a priority to spend some time with friends and family, especially if you need to lift your spirits. Even online or local support groups can provide encouragement and understanding if you’re going through a lot and don’t have a support system nearby.
10. See your doctor
If you still feel chronically tired, consult a healthcare professional. An underlying medical or mental health condition could be the culprit, and seeking support is vital.
Medical conditions which can cause fatigue include rheumatoid arthritis, diabetes, chronic fatigue syndrome, anemia, fibromyalgia, thyroid conditions, sleep disorders, heart disease, food allergies, liver or kidney conditions and obesity.
Fatigue and chronic fatigue: what’s the difference?
Fatigue and chronic fatigue are not the same, even though their names might suggest otherwise.
Fatigue refers to the temporary feeling of exhaustion, often remedied with rest or sleep. It's a natural response to physical or mental exertion.
Chronic fatigue, often associated with Chronic Fatigue Syndrome (CFS), is a persistent and prolonged sense of tiredness that isn't alleviated by rest and can last for 6 months or more. It's not just about feeling tired; chronic fatigue can significantly impact daily functioning.
If you find that rest isn't addressing your fatigue, it may be worthwhile to consult a medical professional.
Recharge your batteries with meditation
In our distraction-filled lives, mental fog and fatigue can feel unavoidable. Yet meditation offers a scientifically-backed way to boost energy, reduce stress, and reclaim focus.
Mindfulness meditation, visualization techniques, yoga, and movement practices clear the mental clutter, connect us to the present moment, and guide us to more vibrant states of being.
Meditation styles to fight fatigue and boost your energy include:
Mindfulness: Mindfulness meditation trains us to observe our thoughts and sensations without getting caught up. This calms the mind's usual chatter, allowing us to tune into the present.
💙 Try Back into Your Body with Dr. Eric López, Ph.D.
Creative visualization: Visualization meditation techniques take the power of the mind a step further. By vividly imagining a state of energy, motivation, and flow, we begin manifesting those feelings in real life.
💙 You can try pairing your visualization meditation with a beautiful sound like this Forest Ambiance soundscape.
Guided meditations: Having an instructor guide the meditation is invaluable for many people. Guided meditations devoted to boosting energy provide a shortcut to starting your day right, or recharging when you hit the afternoon slump.
💙 New to guided meditations? That’s okay! Start here with Jeff Warren.
Get moving: The connection between mind, body, and energy is powerful. Movement meditations like yoga, mindful walking, or stretching stimulate energy in both mind and body.
💙 Try this walking meditation practice that you can do anywhere.
Embrace meditation as a tool for creating your own energy, clarity, and inspiration. Calm is here to help you with your daily practice, to help you boost your energy levels so you can feel and live better.
Your questions about tiredness and fatigue, answered
Why am I always tired and have no energy?
Many factors contribute to constant tiredness, including sleep quality, hydration, nutrition, exercise, mental health, and possible underlying medical conditions.
Why am I exhausted?
Exhaustion might be a sign of burnout, overwork, or imbalance in daily routines, such as too much screen time or inadequate rest.
What vitamins help with tiredness?
Essential vitamins like B12, D, iron, and magnesium may help combat tiredness when included in a balanced diet or taken as supplements.
What is the best food to fight fatigue?
Energizing foods include lean proteins, nuts, and vegetables, which provide sustained energy rather than quick sugar spikes.
Calm your mind. Change your life.
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