Feeling Exhausted All the Time? Here are 7 Simple Yet Effective Tips

It’s not just you; it is more and more common to feel tired nowadays. People drink more coffee, yawn more, sleep restlessly, and do it all over in the morning. If you’re feeling exhausted all the time, you are not alone.

This guide, while not meant to troubleshoot any underlying condition, nutrient deficiencies, or problems, does offer some help. These simple yet effective tips can make a big difference in driving away sleepiness during the day. Keep reading to find out why you’re exhausted, the causes, symptoms, risks, and tips to solve the problem!

7 Simple Ways to Fight Feeling Exhausted

Without further ado, here are 7 simple ways to fight that hyper-fatigued feeling daily.

1. Eat at Regular Times

Your body becomes accustomed to eating at certain times and prepares the body. For example, if you always eat at noon, your body preemptively prepares to digest food that is coming in at noon daily. Eating at regular times can help your body use the energy effectively, improving mood, concentration, and energy levels.

Plus, your internal clock can be regulated by eating regularly as well. Even your gut microbiota has biological clocks that also prepare for food and digestion.

2. Look at the Bright Side

A constant stream of negative thoughts and negative emotions can be draining for the mind and body. Studies show that people who focus on the positive aspects of life tend to have more energy and motivation. 

Fatigue is also a common side effect of many mental health issues, such as anxiety and depression. These issues tend to increase negativity and exhaustion, so it is important to actively focus on what you can control and lead your thoughts in a more positive direction when possible.

3. Rest a Little, a lot

To fight feeling tired, rest a little bit a lot of times. We are built with an internal clock that runs in 90-minute intervals. It is important to take breaks every 90  minutes to help regulate our internal clock and increase energy levels effectively.  These little breaks should not include something like scrolling through social media, however. This causes the brain to be overactive, and you’ll feel like you’re missing out when you aren’t constantly on your phone.

Instead, take mindful breaks in which you engage in practices that contribute to overall wellbeing. This can be going for a walk outside, yoga, stretching, meditation, hugging a loved one, or breathing exercises.

4. Listen to Energizing Music

Music can influence mood greatly. People who listen to sad music will, you guessed it, feel sad. This is just music theory and the way certain notes, chords, and lyrics make us feel.

To stop being exhausted, try listening to uplifting, energizing music. Like how you have a workout playlist designed to pump you up and help you get through a workout, an energizing playlist for daily life can be incredibly useful.

5. Mint it Up

Mint, like peppermint or spearmint, has an awakening effect on the mind. Studies commonly find that students given mints before an exam performed better than those that did not receive one.

Try using this weird biological hack to increase energy during the day and feel more alert. You can use gum, candy, or even peppermint scents to boost mood and alertness.

6. Hum

Humming when you’re tired is another biological hack that can boost mood and reduce exhaustion. It can help cycle and regulate your breathing, which will have physical effects like circulating lymph fluid, increasing endorphins, and lowering blood pressure.

Humming is also known for increasing nitric oxide, which is an anti-inflammatory compound beneficial to wellness.

7. Move

Just a couple of jumping jacks can get the heart racing, the blood pumping, and the mind more focused and alert. This is because movement helps the body and mind concentrate and oxygenate, which increases energy levels significantly. Get moving if you’re feeling tired and try to stretch a bit, do some light cardio, or get your step in today!

Daily Habits to Increase Energy Effortlessly

Here are some daily habits that can further help you manage stress.

• Be Mindful – being present in the moment can allow your mind to relax and stay focused on the task at hand.
• Sunlight in the Morning – taking in sunlight in the morning right when you wake up can help you feel more alert throughout the day and prepares you for deep sleep at night. This is because it regulates your internal clock effectively.
• Stay Hydrated – hydration is key to a healthy mind. Slight dehydration is correlated with unclear thoughts, brain fog, and even feeling tipsy. Learn the risks of mild dehydration here.
• Breathe – just a couple of deep breaths can boost your health and help your mind concentrate. Learn more now for free here.

Why We Feel Perpetually Exhausted

We live in a hustle culture society that prioritizes productivity over wellbeing. In addition to that, there are a plethora of reasons causing you to be tired that can be identified and solved.

Causes

Some of the most common reasons you are tired is that you are not sleeping enough. Critical processes happen as you sleep, including detox, repairs, and regeneration. However, you may be getting enough sleep and still waking up tired.

Other reasons include nutrient deficiencies. This can include vitamin B (including B2, B3, B5, B6, B9, & B12), iron, vitamin C, magnesium, vitamin D, or many others, though these are the most common. Stress can also be a factor in feeling tired. Usually, stress is a reason we can’t fall asleep, though you can check on this guide to lower stress and improve sleep.

Finally, exhaustion can come from a drug side effect or an underlying health condition. Check meditations to see if tiredness or insomnia is a common side effect and seek professional health if you feel like you have a health condition like sleep apnea, hypothyroidism, chronic fatigue syndrome, diabetes, or many others.

The Takeaway

Perpetual exhaustion is a real issue in today’s productivity culture. In many cases, you can fix fatigue with lifestyle changes, correcting nutrition, or treating a medical condition. If you eat well, sleep well, and are still tired, you might find relief by using these simple habits to fight away feeling exhausted. Try them out and see how they improve energy, concentration, and mental wellbeing.

Remember that health comes from within, so eat nutrient-dense food, exercise daily, and take care of your mental health. Daily habits become building blocks from which mental, physical, and emotional wellbeing flourish. Try to take care of your gut health too! Microbiota health affects everything from muscles and bone health to digestion, metabolism, and mental health. Get your complete guide to gut microbiota health for free here today.