Natural Ways To Keep Tiredness And Lethargy At Bay

Do you feel tired all the time, or has it been weeks or even months since you woke up feeling refreshed and revitalized? Tiredness affects us all at some point in our lives, but it can be detrimental to physical and mental health. In this guide, we’ll explore some effective, natural ways to keep lethargy and fatigue at bay. 

Improving sleep quality

Did you know that a third of US adults don’t get enough sleep? A lack of sleep is the most common reason people experience daytime tiredness. While the odd disturbed night might not have a long-lasting impact, prolonged periods of insomnia can affect physical and psychological wellbeing. If you do suffer from sleep troubles, it’s crucial to try and identify potential causes and to take steps to remedy the issue and improve sleep quality. 

One of the best ways to try and get more sleep and enhance the quality of your downtime is to establish a new routine. Most parents devote a huge amount of time and effort to getting their kids into a sleep routine, but they often neglect their own needs. Setting out a new regime can help to reduce stress and anxiety, ensure you get enough hours of rest and lower the risk of disturbances. Aim to go to bed at the same time every night and use your evenings to relax and get ready to go to sleep.

Spend some time doing activities that make you feel calm and avoid anything that increases your energy levels or makes you feel anxious or stressed. Don’t take phones into your bedroom, avoid checking emails or scrolling through social media late at night, avoid caffeine in the evenings and switch off. Read a book, run a bath, call a friend, watch TV, meditate, write or listen to music. If you feel relaxed when you get into bed, this should maximize the chances of being able to drift off quickly. 

Another important step you can take to improve the quality of your sleep is to create a positive, healthy sleeping environment. Your bedroom should be a serene sanctuary, which makes you feel calm. Declutter, block out light and noise and choose soothing colors. It’s also critical to make sure that you are comfortable. Get the temperature just right and invest in a mattress and pillows that provide comfort and support. 

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Enhancing nutrition

If you feel sluggish on a regular basis, or you tend to get tired when you haven’t really exerted yourself, it’s wise to think about the role of your diet because nutrition plays a key role in performance medicine (get started here), and improving your health and wellbeing overall. Are you eating enough and are you eating the right foods? Your diet provides fuel for your body. If you’re only eating small quantities of food or you’re waiting until you feel very hungry to grab a quick snack on the run, your energy levels will drop and your body will switch into energy conservation mode.

Try to ensure you eat healthy, balanced, hearty meals, which will fill you up until the next meal and provide vital nutrients. As well as making sure you eat enough, it’s important to choose ingredients that have nutritional value. Aim to increase your intake of vitamins and minerals by eating plenty of fruit and vegetables, swap white bread, rice, pasta and cereals for whole grain versions and use herbs to boost your health. A lack of energy can be a symptom of adrenal fatigue. The adrenal glands influence everything from your mood and your response to stress to your sleep patterns. One way to get the nutrients you need is with shakes but be sure you are reading Proplant Complete Shake reviews to ensure they are right for you.

You can help to prevent adrenal fatigue with herbs, as well as using herbs to promote healthy digestion and mental clarity. It’s also beneficial to seek advice if you find that you are tired despite having a healthy diet. Deficiencies, for example, anemia, can affect energy levels and increase the risk of exhaustion and lethargy. Recurrent bouts of tiredness can also be linked to an underactive thyroid gland. 

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Increasing activity levels

You might assume that the more exercise you do, the more tired you get. While you may feel exhausted after a 10-mile run or a cardio session, being more active actually boosts energy levels in the long-term. When you exercise, your body experiences changes, which make you feel great, including the release of endorphins and an increase in the levels of dopamine and serotonin in the brain.

Initially, you might feel like collapsing in a heap, but shortly after you finish your workout or you get back from a run, a bike ride or a walk, you’ll feel more energized and alert. Aim to do at least 150 minutes of moderate exercise per week. This might sound like a lot if you have a sedentary lifestyle, but if you break it down, it becomes a much more manageable target.

You can go for a short walk every day, cycle a few times a week or combine hikes, jogging or swimming with a quick 30-minute yoga or spin session or a dance class a couple of times a week. Simple changes like leaving the car at home and walking or cycling to the local store or walking up and down stairs instead of taking the elevator can also make a difference. Use an activity tracker to set targets. If you currently walk 2,000 steps a day, try to get to 5,000 by the end of the month. If you do 20 minutes of exercise per day, aim to increase this to 30 minutes. Small changes can make a big difference. 

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Managing stress

You might have noticed that you feel tired and you lack motivation and enthusiasm when you’re stressed. Stress can affect sleep patterns, but it also uses up a huge amount of energy. We all experience stress. Sometimes, it can be positive, but in many cases, it can have a negative impact on how we feel. If you are prone to stress, it’s essential to try and manage symptoms and to spot triggers. If you start to feel like you’re swimming against the tide, or stress is getting the better of you, try to protect and shield yourself. Avoid triggers that make you feel worse, for example, watching news bulletins, looking at social media or checking work emails long after you’ve logged off.

Make time for hobbies and activities that you enjoy and surround yourself with people who make you happy. Talk about how you feel. If you find this hard, try to find another way to express your thoughts and emotions. Many people find that being creative allows them to process what’s going on in their heads. Painting, drawing and writing, for example, can be a constructive way to manage emotions.

Exercising can also help to channel feelings of frustration and anger and it can also help to induce calm and relaxation. You may also find meditating helpful and it’s beneficial to get out into the open air on a regular basis. Spending time in the outdoors is proven to energize and reduce stress and it can also provide a welcome change of scenery. 

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It’s normal to feel tired after a sleepless night, but what happens if you feel exhausted or sluggish all the time? There are many reasons why people experience a lack of energy and motivation, and often, making changes to your lifestyle can be beneficial. Try to address sleep problems by establishing a routine, creating a harmonious, tranquil sleeping environment and taking time to relax before you get into bed.

Eat well and ensure your body receives the nutrients it needs to function efficiently. Exercise regularly and take steps to manage and prevent stress. Spot triggers, avoid situations that make you feel uneasy or anxious and devote time to hobbies and activities that make you feel happy and calm.