Have you ever woken up feeling more tired than when you went to sleep? Do you wake up feeling mentally and physically drained? If so, you may want to consider making some day-to-day changes that can help you feel less tired and more energized.
Eat a Balanced Diet
One of the easiest ways to feel more energized is to eat a balanced and healthy diet. The human body needs all its nutrients and vitamins in order to fight off fatigue and improve performance. Eat at least five pieces of fruit and vegetable a day, plenty of fiber, and a sizable amount of protein every day.
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Sometimes it’s hard to make sure that your diet includes all the necessary vitamins and minerals it needs. One of the most common reasons behind fatigue is not having enough iron, in this case, you should consider taking iron deficiency supplements. Other important vitamins and minerals include zinc, iron, folic acid, vitamin D and vitamin C, among others. Some herbal supplements such as ginseng or kratom can also have a stimulating effect when taken as a tea or in capsule form which you may find useful. You can read this guide to find out more if you are interested.
Although it may sound counter-intuitive, exercising and being active actually increases your energy levels. This may be the last thing on your mind when you’re tired, but regular exercise can help boost you overall energy levels. Start off small by going for a walk or hike and build your way up to more intense activities.
Drink Less Alcohol
Drinking alcohol can make you feel both drowsy and dehydrated, which in turn makes you feel tired. You may think a glass of wine before bed will help you get to sleep fast, when in reality it can even interfere with the quality of your sleep. Try cutting out alcohol from your diet and see how you instantly feel more refreshed and energized.
Hydration helps combat fatigue because it facilitates the flow of oxygen of the brain. When you’re hydrated, your body doesn’t have to work as hard, and you can use that energy for other functions. Try to drink at least 3 to 4 liters of water a day.
Listen To Your Body
It’s so important to listen to your body and avoid overworking it. If you’re feeling tired, make sure you get to bed early. Sure, you can force yourself to stay awake a few more extra hours, but if your body is asking for bedtime, it’s probably for a reason.
Finally, losing weight can help you gain energy as your body will no longer have to deal with carrying around excess weight. However, always make sure you’re at a healthy BMI.
If you’ve made all of these changes and you still feel exhausted, it’s a good idea to get some advice from a medical professional. Constantly feeling tired and weak can be a symptom of a serious medical condition.
Illnesses like chronic liver disease, anemia, depressions, or even allergies can all cause extreme fatigue and exhaustion. It’s best to rule this out, so make sure to seek medical attention as soon as possible.