Feeling weak once in a while is quite normal, but it is not normal to feel exhausted, zapped of energy and overtired all the time. Constant weakness not only interferes with day-to-day activities but is also a sign that something is wrong with your body.
Fatigue is a condition that can happen owing to several factors, such as stress, physical exertion, poor diet and sleep deprivation. Here is what you can do to get rid of exhaustion.
Mental health
Mental stressors are the most common reasons behind tiredness. Work to reduce your stress levels; you can do it by not overworking and setting the limits. Everyday stress can be controlled with relaxation techniques such as meditation or deep breathing. Managing stress will rev up your energy levels besides keeping you relaxed throughout the day.
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Lifestyle check
When you feel tired all the time, you should first examine your current lifestyle. You need to pay attention to your current sleeping habits. If you’re ailing from insomnia, you may find the way out of the problem to decrease fatigue. You need to get enough exercise, not only because it improves your physical and emotional health, but also to make you fall asleep more easily at night and to stay asleep longer. According to American Academy of Family Physicians, adding just five minutes of exercise into your day can help improve one’s sleep quality.
Get a good night’s sleep
An average adult needs 7 to 8 hours of sleep every day. You should make it a habit of hitting the bed same time every night. Switch off the TV and other distractions. Even if you are taking a good night’s sleep during the day, adjust the number of hours that you sleep each night. These can be adjusted accordingly to what works for you. Another reason to get a good night’s sleep – it boosts your energy levels and your mood as the body releases endorphins (feel-good) hormones into your system when you are at rest.
Dietary choices
Your constant tiredness could be because you are eating the foods that make you feel more tired. Eat a well-rounded diet to increase your energy levels; a diet that is high in fibre and complex carbohydrates while low in fat. Consuming more fruits and vegetables will help boost your energy.
Be wary of caffeine
A cup of coffee may give you a quick, temporary energy boost but it can also cause you to crash later on. It can zap energy and you may feel exhausted. Try to stay off caffeine for a while.
Get an energy boost by drinking water
Tiredness is one of the signs of dehydration. Make sure you stay hydrated throughout the day.
If despite making lifestyle changes and trying quick-fixes you still feel exhausted all the time, you should see a doctor to check for the underlying medical condition. Sometimes, an illness can be the cause of tiredness. Illnesses such as anaemia can cause tiredness because the body is deficient in elements it needs.
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