Many cases of unexplained fatigue due to stress, not enough sleep , poor diet and other lifestyle factors . Follow these tips from self-help to restore energy levels .
Tired man .
Try introducing relaxing activities into your day.
Eat more often
A good way to maintain your energy throughout the day is to eat regular meals and healthy snacks every three to four hours instead of big meals less often.
exercise
You may feel too tired to exercise , but regular exercise will make you feel less tired in the long run and you will have more energy. Even a simple 15 minute walk can give you a boost of energy , and the benefits of increased physical activity more often .
Start with a small amount of exercise. Build your physical activity gradually over weeks and months until you reach the recommended two and a half hours of moderate-intensity aerobic exercise , such as cycling or brisk step a week goal.
Try to stay away from caffeine completely for a month to see if you feel less tired without it.
lose weight
If your body is overweight , it can be exhausting. Also puts extra strain on your heart, which can make you tired . Lose weight and feel more energetic. In addition to eating healthily, the best way to lose weight is to be more active and exercise more.
Get enough sleep
It seems obvious , but two thirds of us suffer from sleep problems, and many people are not getting the sleep they need to stay alert all day . Some tips on getting a good night's sleep include : Go to bed and get up in the morning at the same time every day , avoid naps during the day and take a hot bath or shower before bed .
reduce stress
Stress uses a lot of energy. Try introducing relaxing activities into your day. This might work in the gym, or an easy option as listening to music , reading or spending time with friends . What relaxes you will improve your energy.
talk
There is evidence that talking therapies such as counseling or cognitive behavioral therapy (CBT ) may help fight fatigue . Ask your doctor to refer you to discuss treatment .
Cut out caffeine
Any feeling tired should cut the caffeine. The best way to do this is to gradually let all caffeinated drinks (which include coffee , tea and cola drinks ) over a period of three weeks. Try to stay away from caffeine completely for a month to see if you feel less tired without it.
You may find that stopping caffeine gives you headaches. If this happens, slowly reduce the amount of caffeine you drink .
Drink less alcohol
Although a few glasses of wine at night helps you sleep , sleep less deeply after drinking alcohol. The next day, you will be tired , even if you sleep less than eight hours.
Cut alcohol before bedtime. You get a better night's sleep and have more energy . The recommendation is that men and women should not regularly drink more than two standard drinks a day .
The Australian standard drink contains 10g of alcohol ( equivalent to 12.5 ml of pure alcohol).
Drink more water
Sometimes you feel tired, just because you are a little dehydrated . A glass of water will help you make the curve, especially after exercise .
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