5 Tips to Reduce Tiredness

There are many possible causes for feeling overly tired all the time. Firstly, it’s important to rule out any medical conditions, and illnesses that can cause fatigue. Feeling fatigued all the time may be related to the quality of our sleep, stress at work or home, what we eat or drink, and how much activity we are doing.

Some good news, you can reduce tiredness when you make healthy lifestyle changes you can improve your energy levels. The quality of your life can improve greatly when you follow our 5 tips to reduce tiredness.

1. Get Good Quality Sleep: Not getting enough sleep is one of the top reasons that can cause tiredness or fatigue. Your body heals itself while you are asleep. Ideally, you need 6-8 hours of uninterrupted sleep a night. To improve your quality of sleep, go to bed at a similar time every night. Avoid screen time at least one hour before bedtime and eat lighter meals at night. Sleeping at the wrong time can also reduce energy, and this relates to shift workers who sleep during the day. So maybe do some gentle yoga stretches or meditation to help you sleep better.

2. Reduce Stress Levels: Excessive stress greatly affects our energy levels and how we respond to stress. We may not be able to avoid some stress, but if we learn coping strategies for stress, we can prevent feelings of excessive tiredness in long the term. Practicing yoga and meditation can reduce symptoms of stress. Here are other tips to reduce stress.

3. Reduce Sugar Intake: Eating too many refined carbs can cause you to feel tired during the day. When we eat processed carbs and sugars, it causes a rise in blood sugar levels and this sends the pancreas a message to produce large amounts of insulin, to get the sugar out of the body. So when you think about feeding your craving for something sweet, then think again, and choose a healthy snack that has protein in it, like nuts, seeds, yogurt, and plant-based milk. Eating more protein-based foods and veggies in between meals will give you the feeling of more energy. Don’t forget we need to eat enough calories for the body to function efficiently, so be aware you may be eating too little.

4. Drink More Water: Being well hydrated is important for maintaining good energy levels and reducing the chances of dehydration. You should drink about 2-3 liters of water a day as an adult, and even more, if it’s hot and you are sweating a lot. Drinking coffee, alcohol, and energy drinks will interfere with sleep and energy levels. So if you need to cut back on these toxic drinks, then wean yourself off them gradually. If you get bored of water like me, then try squeezing some fresh lemon or lime in your water. You can also experiment with ginger and cucumber to make it tastier and more cleansing for the body and mind.

5. Move More: If you don’t exercise or move much during the day, this can lead to low energy levels and other illnesses. To boost your energy levels, try walking every day and start with 10-15 minutes and build up to 45-60 minutes a day. Aim to walk, swim, bike ride, or do other cardio exercises daily. This improves circulation in the body, boosts your moods and immune system, and increases your energy. Maybe park your car further away at shops and take the steps instead of lifts, are just ways to increase movement. My best movement to wake up in the mornings or do during the day anytime is the CAT/Cow yoga movement, which energizes the spine, releases tightness, helps you breathe easier, and de-stress. Have you heard of this great saying “Move it, or lose it”? Learn more about how you can move more with yoga, pilates, or fitness exercises with Kevala Health's 14-day FREE trial.

When you follow these easy tips you will start to reduce tiredness and boost your energy and moods. Remember small changes are lasting changes in your life.

Read more on restorative yoga at home for your health.

Move more, eat well, and have fun.