Sometimes, it’s okay to have less productive days where you feel a little sluggish and tired, but if you feel this way every day, it’s time you evaluate your habits and change them for the better.
If you recently started experiencing constant tiredness and fatigue, along with other experiences that prevent you from functioning normally throughout the day, we highly recommend you start by consulting your doctor so that any health-related issues can be dealt with immediately.
Once you know that there are no health issues that may have been causing you to feel constant exhaustion, we suggest you make some changes to your everyday habits.
- Make sleep your priority.
Not sleeping enough or well is the number one reason why you are experiencing exhaustion, so the first question you should ask yourself is if you have been sleeping well and enough.
You should be getting at least seven to eight hours of sleep each night, and they should be good quality, restful and restorative sleep.
We suggest sticking to a set routine. Go to sleep and wake up at the same time each day, and have a good night and morning routine.
A morning routine should be suited for you. Wake up at least 1 to 2 hours early. This will give you plenty of time to make your bed, have your breakfast, exercise, shower, set the agenda of the day, and get on. Try not to rush things in the morning. Take things slow and steady.
Your before-bed rituals should be filled with things that will help you rewind and relax. You can try meditation, a nice hot bath, reading, watching your favourite show, or even simply talking to your partner about how your day went.
- Monitor your diet and eat well
Make sure you have a healthy and balanced diet and do not skip your meals. Your usual breakfast should be filling and rich in protein. Rather than reaching for sugar-packed options such as muffins, doughnuts, and sugary cereals, try healthier options such as eggs, smoothies, yogurt with fruits, and oatmeal.
Likewise, make sure you have a healthy and balanced lunch to help you power through the day and a lighter dinner.
- Drink plenty of water
Dehydration can cause fatigue, irritability, and lack of concentration, so it’s essential that you keep your body well hydrated by drinking water throughout the day.
Take your water bottle with you everywhere, whether it’s to the gym, to your work desk, car, and even when you’re out shopping. Keep it close to you, and make sure you drink from it regularly.
- Limit your caffeine and alcohol consumption
When we feel tired, the first thing we do is reach out for more caffeine, which is okay in the morning, but if you’re having more than 2 or 3 of coffee per day, it’s time to stop! The same goes for any caffeinated energy drinks, soda, and tea.
Try to limit your caffeine intake to one cup per day and before mid-day. Having caffeine towards the end of the day can keep you alert, affecting the quality of your sleep. If you do want a warm drink, try options such as lifting herbal tea or matcha tea.
Another drink to be careful with is alcohol. We all know drinking too much can lead to hangovers and poor sleep, making the day ahead of us very rough and challenging, so make sure you consume alcohol in moderation.
- Move and exercise regularly
Yes, that’s right, move more! It might sound like a lot of effort to exercise when you’re feeling exhausted, but you may often be sluggish and tired because you need to be more active.
Moving around and exercising keeps you fit physically and increases your metabolism, stimulates your mood, and results in you getting better sleep and waking up more refreshed.
There’s no need for an intense workout at the gym, either. A simple walk around the part for 20 minutes or a short at-home yoga session can also be as effective.
- Take some time off
When was the last time you took a break to do something you enjoyed? Most people work during the week, and finally, when the weekend arrives, they get busy with chores and other things that they normally don’t have time for during the weekdays.
Try taking short breaks now and then. Whether you are studying, working, or doing daily chores, take a break from it every day. Set a dinner date with your friend or make time for a hobby that brings you joy. Happiness and joy are a great source of energy, and they can easily boost your mood and keep you motivated for the next day.
- Manage your negative thoughts and emotions
Negative emotions and thoughts can have a heavy effect on the way we feel and carry ourselves. If you are stressed and having anxious thoughts, you may want to consider talking to a mental health professional to help you cope and manage them.
There are a few things you can try to manage negative emotions, such as meditating, talking to a close friend or a family member, practising gratitude, or journaling. However, if these strategies do not work for you, we highly suggest you reach out to your GP or a qualified counsellor to help you manage your emotions and thoughts better.
Mynurva offers confidential and secure online therapy sessions from professional and qualified therapists. Explore our service page to learn more about the services we provide and how you can book your appointments.
