Managing your fatigue during the week
It sucks being tired all the time, so here's how to keep that in check each week.
Alexander Pan avatar
Written by Alexander Pan
Updated over a week ago

It's pretty common to be tired at the end of each day - you've had a long day of work and/or study, plus various other extracurricular activities so you're bound to be exhausted. While it's one thing to be tired after a long day, it's another thing to be tired and fatigued virtually every day, even if you haven't done much.

There are various reasons why you're feeling fatigued all the time, ranging from your lifestyle to potential underlying medical conditions, which you should immediately see your doctor for.

Otherwise, read on for some of the common causes of fatigue and things you can do to make you feel more energised day in, day out.

Healthy and balanced diets go a loooong way

Your body is fueled by what you put in it, and if all you eat is junk food then it's no surprise that you feel fatigued all the time. Junk food is high in calories, salts, sugars, and fats, and low in good stuff like nutrients, vitamins, and minerals. This means that while you initially feel good eating stuff like ice cream and chips, the lack of good stuff will make you feel worse off later (i.e the dreaded 'sugar crash') and can lead to a higher risk of health problems if your diet is solely made up of junk food.

You can avoid all that bad stuff by following a healthy and balanced diet consisting of whole, fresh foods such as fruit, vegetables, wholegrains, lean meats, and low fat dairy.

Lay off the caffeine (and alcohol) and drink more water

While caffeine is great to wake you up in the morning, it ultimately amounts to nothing other than a temporary energy boost and you'll feel depleted and even more tired later. Similarly, alcohol throws your body off balance and messes up with your sleep so you won't be able to rest properly. Sometimes you may feel tired because you're a bit dehydrated, which can lead to lower energy levels, so make sure you always drink plenty of water to stay hydrated.

So if you're feeling tired during mornings all the time, start cutting out the caffeine and alcohol. Drink alcohol in moderation and gradually reduce your caffeine intake to no more than 200mg a day. Lastly, make sure to avoid caffeine after dinner so your body can naturally wind down for a good night's sleep. Speaking of...

Get enough (good) sleep

It's probably stating the obvious but getting enough quality sleep is important to manage your fatigue. Around two-thirds of us have some sort of sleep problem, which impacts our ability to properly rest after a long day and this leads to the inability to stay alert during the following day.

Try to get a good amount of sleep every night (about eight hours, depending on the person), avoid caffeine before going to bed, and practice relaxation techniques to calm your brain before drifting off to dreamland.

Exercise - yes really

It may sound a bit counter-intuitive, but studies have shown that regular exercise naturally boosts your energy levels due to the endorphins released and will help you feel less tired in the long run. Try to do about 30 minutes of exercise a day as not only will your physical and mental wellbeing improve but the quality of your sleep will improve, which in turn will help you fight off any potential fatigue.

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Information sourced from: Better Health, Health Direct, and Health Line.

Image credit: Fight Club

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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