4 Ways to Fight Fatigue

1. Pace Yourself

Working with your fatigue, not against it, is one of the keys to fighting it. Be aware of when your energy levels are at their highest and lowest points during the day, and then arrange your activities accordingly. This not only means doing more intense activities when you’re feeling your best and resting during your lowest energy times, but it also means knowing just how much activity you can take, so you don’t overdo it. Overdoing it only increases fatigue and lengthens the amount of time it will take you to recover. As you work within the limits imposed by the fatigue, you’ll find that you feel less tired overall and that you are getting more accomplished.

2. Make Sure You Get Enough Sleep

It’s all too common for people to want to do it all, getting up in the wee hours and staying up half the night to accomplish everything on their lists. Sleeping too much is often seen as a sign of weakness or laziness in today’s hurried world, but the fact is that most people who don’t value sleep are seriously lacking it. Not getting enough sleep lowers your immunity and causes a loss of memory and lack of coordination. Every person needs a different number of hours of sleep each night, with between seven and 10 hours a night being common for most adults. Find the amount of sleep that works for you, and then make it a priority to stick to it.

3. Keep in Shape

Being out of shape and not getting enough exercise will increase your levels of fatigue. Your body needs to move in order to produce energy. This may seem counter-intuitive at first. After all, won’t exercise and other strenuous physical activity make you even more tired? Exercise may wear you out in the short term, particularly if you’re already fatigued. However, it will increase your energy in the long term by keeping your body fit and ready for action. Work within the limits of your fatigue to get at least some physical activity each day, even if it’s just doing some simple stretches, walking around the block or taking the stairs instead of the elevator at work.

4. Stay Energetic With Proper Nutrition

Eating energy-producing foods will help you fight fatigue and stay awake during slumps in energy. Protein-rich foods such as lean meats and nuts provide lasting energy that may sustain you for hours, especially if you eat them for breakfast. When you get tired during the middle of the day, a handful of nuts, dried fruit or a whole-grain bagel with cream cheese or peanut butter will keep you going. Avoid caffeine, alcohol and refined sugars at all times, as these deplete your energy.