We all experience fatigue at some point. Whether it’s a dip in the afternoon or a persistent sluggishness that seems to follow us through the week, feeling tired can sap your productivity, affect your mood, and reduce your overall quality of life.

Fatigue is more than just feeling tired. It’s a pervasive lack of energy that can result from various factors, including:

• Lack of sleep: Poor sleep quality or irregular sleep schedules can leave you feeling groggy and drained.
• Stress: Chronic stress releases cortisol, the ‘stress hormone’, which can wear down your energy reserves over time. Here are five tips to help you handle stress-related fatigue.
• Dehydration: Even mild dehydration can reduce your focus and make you feel tired.
• Nutrient deficiencies: A poor diet lacking essential nutrients like iron, vitamin D, and B vitamins can contribute to feelings of fatigue.
• Sedentary lifestyle: Inactivity can actually make you feel more tired, regular movement helps blood flow and energises your muscles and mind.
• Underlying health conditions: If you cannot explain why you’re tired and it’s been going on for a while, it could be a sign of a medical condition such as overactive thyroid, sleep apnea, or chronic fatigue syndrome. Find out more about conditions that can cause tiredness and fatigue.

Challenge yourself to try out these strategies for a week to combat fatigue and boost your energy

1. Prioritise sleep hygiene

Aim for 7-9 hours of quality sleep each night. You can improve your sleep hygiene with a few simple habits:

• Maintain a consistent sleep schedule
• Create a bedtime routine such as reading, meditation, or stretching before bed
• Turn off electronics at least 30 minutes before bed
• Optimise your sleep environment by keeping your bedroom cool, dark, and quiet

2. Eat for energy

The food you eat is your body’s fuel, and poor eating habits can directly lead to low energy. Here’s how to nourish your body:

• Focus on whole foods rich in complex carbohydrates, lean protein, and healthy fats
• Avoid processed foods high in sugar and refined carbs
• Make sure your diet includes iron-rich foods such as lean red meat, nuts and beans
• Don’t skip breakfast, a balanced morning meal fuels your body for the day
• Stay energised with healthy snacks like fruit that provide sustained energy between meals
• Aim for at least eight cups of water daily, more if you’re active
• Try to cut out caffeine

3. Incorporate movement into your day

Though it may seem counterintuitive when you’re feeling tired, regular physical activity can boost energy levels in the long run. Exercise increases the production of endorphins, the body’s natural energy boosters:

• Aim for 30 minutes of moderate activity each day such as brisk walking, cycling, or yoga
• If you’re pressed for time, even a five-minute walk or a few stretches can revitalise your energy

4. Manage stress

Learning to manage and reduce stress is key to combating fatigue:

• Techniques such as deep breathing, meditation, or yoga can help you relax, reduce anxiety, and re-energise your mind
• During a busy day, schedule short breaks to step away from work, clear your mind, and recharge
• Saying no to unnecessary tasks or demands helps to reduce overwhelming stress and prevent burnout

6. Check for nutrient deficiencies

If you feel persistently tired despite lifestyle changes, it may be worth checking for nutrient deficiencies:

• Iron deficiency is often associated with fatigue
• Lack of sunlight exposure, especially in the winter, can lower vitamin D levels, contributing to low energy

7. Stay social

Staying socially connected, spending time with friends and family, and engaging in activities you love can provide a natural energy lift. Social interaction stimulates the mind and helps break routines that can lead to mental exhaustion.

By focusing on sleep, eating well, moving regularly, and managing stress, you can gradually enhance your vitality and maintain a consistent level of energy throughout the day. The key is balance and listening to your body’s needs.