How to get rid of feeling tired all the time

Self-help tips to fight tiredness

Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels.

If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.

Read more about healthy eating.

Get moving

You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy.

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise.

Find out the physical activity guidelines for adults.

Lose weight to gain energy 

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic.

Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Read more about how to lose weight.

Sleep well

Many people don't get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatrists has information on sleeping well.

Tips for sleeping well include:

  • going to bed and getting up in the morning at the same time every day
  • avoiding naps in the day
  • taking time to relax before you go to bed

Reduce stress to boost energy 

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:

  • working out at the gym
  • yoga or tai chi
  • listening to music or reading
  • spending time with friends

Whatever relaxes you will improve your energy.

Read more about how to relieve stress.

Talking therapy beats fatigue 

There's some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period.

Caffeine is found in:

  • coffee
  • tea
  • cola
  • energy drinks
  • some painkillers and herbal remedies

Try to stay off caffeine completely for a month to see if you feel less tired without it.  

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours.

Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy.

The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.

Try to have several alcohol-free days each week.

Read more about how to cut down on alcohol.

Drink more water for better energy 

Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read about healthy drinks.

How to Stop Feeling Tired All the Time



Fatigue is a feeling that you're chronically tired - mentally and physically.

It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

There are many different ways you can boost your energy, but see your health practitioner first to make sure you don't have an underlying medical problem.

Energy explained

Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine. 

The body's preferred energy source is glucose, from carbohydrates , but it can also use fatty acids (from fats) and amino acids (from proteins). Glucose is delivered to virtually every cell in the body by the bloodstream, and is then burned with oxygen to produce energy. Hormones control every step in this process; for example, the pancreas makes the hormone insulin, which helps to control blood sugar levels.

Dietary suggestions

If you want more energy, look at your diet and make sure you're following these basic guidelines:

  • Drink lots of water. A dehydrated body functions less efficiently.
  • Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. 
  • Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.
  • Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
  • Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.
  • Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
  • Don't overeat. Large meals can drain your energy. Instead of eating 3 big meals per day, try eating 6 mini-meals to spread your calorie intake more evenly. This will result in more constant blood sugar and insulin levels. You'll also find it easier to lose excess body fat.
  • Eat iron rich foods. Women in particular are prone to iron-deficiency (anemia). Make sure your diet includes iron rich foods such as lean red meat.

Sleep suggestions

A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

  • Get enough sleep. Adults need about 8 hours per night.
  • Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.
  • Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.
  • Avoid sleeping pills. Sleeping pills don't work in the long term because they don't address the causes of insomnia.
  • Avoid reading or watching TV in bed.

Lifestyle suggestions

  • Don't smoke. Cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy than non-smokers. For example, the body needs to combine glucose with oxygen to make energy, but carbon monoxide in cigarette smoke reduces the amount of oxygen available.
  • Limit the time you sit down. Reduce sedentary behaviours such as watching television and using computers.
  • Increase physical activity. Physical activity boosts energy levels, while a sedentary lifestyle is known to cause fatigue. Being active has many healthy effects on the body and mind. It reduces blood pressure, helps to maintain a healthy weight, and is an effective treatment for depression and anxiety. A good bout of exercise also helps you sleep better at night.
  • Seek advice. If you haven't exercised in a long time, are obese, are over age 40 or have a chronic medical condition, seek advice from your doctor or health practitioner regarding small steps you can take towards a more active lifestyle.
  • Seek treatment for substance abuse if you need it. Excessive alcohol consumption or recreational drug use contributes to fatigue.   It's also potentially dangerous.
  • Workplace issues. Demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

Psychological issues

Studies suggest that between 50 and 80% of fatigue cases are mainly due to psychological factors. Suggestions include:

  • Assess your lifestyle. Are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
  • Relaxation training. Constant anxiety drains the body of energy and can lead to burnout. Relaxation techniques, such as meditation and yoga, help to 'switch off' adrenaline and allow your body and mind to recover.
  • Learn to do nothing. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you can't find a few more hours, it may be time to rethink your priorities and commitments.
  • Have more fun. Are you so preoccupied with commitments and pressures that you don't give yourself enough time for fun? Laughter is one of the best energy boosters around.

Coping with the mid-afternoon energy slump

Most people feel drowsy after lunch. This mid-afternoon drop in energy levels is linked to the brain's circadian rhythm and is 'hard wired' into the human body.  Preventing this drop in energy may be impossible, but there are ways to reduce the slump, including: 

  • Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. 
  • Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert. 
  • Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy.  

**This information was adapted from the 'Go for your life' campaign with permission by the Victorian Government, Melbourne, Australia


  • Eating Well With Canada's Food Guide 
  • Dietitian Services @ Healthlink BC

Last Updated: November 4, 2013

10 causes of chronic fatigue and how to deal with it

July 26, 2021 09:07

Number of views: 12302

With the modern rhythm of life and negative information background, it is very difficult to avoid stress and emotional overwork. Even worse, if fatigue accumulates, and then begins to occur not only at the end of the working day or week, but almost constantly. This means that it is time to finally hear the "signals for help" that the body sends.

Causes of chronic fatigue

Chronic fatigue syndrome is a disease of civilized countries. Residents of megacities are at risk, especially people whose work is associated with increased responsibility. These include teachers, doctors, firefighters, entrepreneurs, people in high positions. However, chronic fatigue syndrome can also appear in people of other professions - no one is immune from this unpleasant disease. Poor sanitary and environmental conditions, chronic diseases, viral infections and an unbalanced emotional and intellectual load - all this increases the chances of earning chronic fatigue syndrome even at a young age.
The occurrence of chronic fatigue syndrome is associated with the development of a specific neurosis of the central regulatory centers of the autonomic nervous system. If left untreated, this syndrome can develop into depression, as well as cause infectious and allergic diseases.

Symptoms of chronic fatigue

Normally, any severe fatigue disappears after proper sleep and rest. If a person slept well and ate well, but continues to feel sluggish and tired, which prevents him from doing his usual things, this is rather a pathological condition. The main symptom of chronic fatigue is unreasonable constant fatigue, which reduces performance by several times. However, this is also reflected in the psycho-emotional well-being of a person: it significantly limits everyday life and interferes with communication, since moral resources are no longer enough even for loved ones. In addition, with chronic fatigue, there is a headache, memory impairment, insomnia, nausea, and much more. Due to the variety of symptoms, the disease is quite difficult to diagnose.
Chronic weakness and fatigue appear gradually, and a person may not realize for a long time how many opportunities have been lost until he tries to compare his performance in the past with what is now. Unfortunately, people often attribute their lack of energy to age or life circumstances, thereby ignoring the symptoms and making the situation worse.
It is important to pay attention to the following signs of chronic fatigue in time:

  • Constant loss of strength and decreased efficiency. Of clinical significance is the deterioration of health on these grounds by more than 50% of the norm for six or more months.
  • Fatigue. If actions that were not difficult before turn into a huge problem, then you should pay special attention to this. And this applies not only to work issues: a short walk, a meeting with friends or even a trip to the store can be accompanied by fatigue.
  • Mood swings. Another symptom of chronic fatigue can be mood swings: from complete apathy to outbursts of anger.
  • Sleep disorders: drowsiness, insomnia, non-invigorating shallow or interrupted sleep.
  • Headaches that are different from the previous ones in intensity, character or duration.
  • Problems with memory and thinking: impaired concentration, mood deterioration, difficulty remembering information, irritability.
  • Decreased immunity, eg frequent sore throat, exacerbation of chronic diseases.
  • Increased body temperature.
  • Enlargement of different groups of lymph nodes: cervical, axillary or others.

The first of these symptoms is the key, while the rest complete the picture. In advanced cases, chronic fatigue not only reduces the quality of life, but can also provoke life-threatening situations. For example, a sharp deterioration in concentration or drowsiness is a common cause of accidents. That is why with chronic fatigue syndrome it is important to start treatment on time.

Treatment and prevention

Chronic fatigue syndrome can and should be treated, but do not self-medicate. Only doctors who can prescribe outpatient treatment or send them to a health center are able to correctly determine the diagnosis. People at risk and those who have noticed alarming symptoms should pay attention to their lifestyle.

  1. Rest. Be sure to rest for a couple of weeks at least twice a year. In the evenings, take a couple of hours for yourself, and spend time with family or friends on weekends.
  2. Physical activity. Proper and regular physical activity helps to strengthen the body, improve mood and cope with overwork. Suitable for swimming, fitness, yoga, aerobics, running, dancing, cycling and even regular exercises in the morning.
  3. Healthy sleep. Try to sleep at least 6-8 hours. At the same time, it is very important to sleep during the dark time of the day: at night, melatonin is produced during sleep. Its deficiency can cause stress.
  4. Wellness procedures and normalization of psycho-emotional background

To improve the general condition of the body with overwork and chronic fatigue syndrome, it is worth doing a course of massage and other wellness and relaxation procedures.

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Easily: how to get rid of chronic fatigue

  • Forbes Life

How to distinguish ordinary fatigue from chronic fatigue syndrome and what to do about it - in the doctor's recommendations.

Our frantic rhythm of life, unbalanced diet, insufficient physical activity, stress lead to disruption of sleep and rest. There is a constant feeling of fatigue, emotional burnout and drowsiness. But if even after a full and high-quality rest, the condition does not improve, your strength does not return, you continue to fall asleep sitting at the table, irritable and lethargic, perhaps it’s not just work stress - the reason for such chronic fatigue is associated with a disease and there is a reason to visit a doctor .

Chronic fatigue syndrome is manifested by severe weakness and fatigue, lasting at least 6 months, accompanied by memory loss, muscle pain, often - sore throat and swollen lymph nodes.

According to statistics, chronic fatigue syndrome occurs four times more often in women than in men, and in people aged 40 to 59 years. Working in a position that involves increased responsibility can provoke the appearance of chronic fatigue syndrome. In addition, studies conducted by geneticists indicate a hereditary predisposition to chronic fatigue syndrome.

How to determine whether it is overwork or symptoms of a disease? If the duration of the symptoms is more than six months, if during this time the condition does not improve, or maybe even fatigue increases, if you do not feel good spirits and a burst of energy after a good rest, you should seek the advice of a general practitioner or other specialist.

What symptoms of chronic fatigue you should pay attention to first of all - in the Forbes Life tips.

Photo Philips Home Clinical Flickr

Blood diseases

Iron deficiency anemia - a decrease in the concentration of hemoglobin (oxygen carrier protein) in the blood. Our red cells - erythrocytes - carry oxygen to all organs and tissues. With a deficiency of hemoglobin, less oxygen enters the organs and tissues, there is a feeling of constant drowsiness, loss of strength, weakness. Even after minimal physical exertion, there is a feeling of heaviness in the whole body, a desire to lie down and relax. First of all, the risk groups for developing anemia include women with prolonged or heavy menstruation, as well as people with chronic diseases of the gastrointestinal tract.

How to detect: a clinical blood test

What to do: the doctor will prescribe iron supplements, diet and treatment for a disease that leads to iron loss

Interesting fact: desire to eat chalk, paper, chew ice, clay or other a change in taste is one of the symptoms of anemia.

Final Gather Flickr Photo

Thyroid diseases

Hypothyroidism is a state of reduced thyroid function. Drowsiness, lethargy, decreased memory and performance, apathy are more often the main complaints in patients with a decrease in thyroid function, while edema, weight gain despite diet, decrease in body temperature, hair loss, brittle nails, constipation, menstrual irregularities may also be present. among women. At risk are women, people with a hereditary predisposition to thyroid diseases, as well as those living in regions that are deficient in iodine. Most regions of Russia have some degree of iodine deficiency. According to the Endocrinological Research Center, pronounced iodine deficiency has been found in many regions of Western and Eastern Siberia (Tyumen region, Krasnoyarsk Territory, the Republic of Sakha (Yakutia), Tyva, Buryatia), in the Tambov and Voronezh regions, near the coast of the White Sea, as well as in a number of regions (Bryansk, Tula, Kaluga, Orel) affected by the accident at the Chernobyl nuclear power plant.

How to detect: blood serum hormones (TSH (thyroid stimulating hormone), T4 free (thyroxine), ATKTPO (antibodies to thyroperoxidase))

What to do: endocrinologist will prescribe L-thyroxine preparations

41 interesting factual 9 : for the prevention of insufficient thyroid function, it is necessary to consume foods rich not only in iodine, but also in selenium. Iodized salt, seafood, spinach, feijoa, kiwi will help fill the need for iodine, and fish, meat, mushrooms, sunflower and sesame seeds, wheat bran, corn grains, tomatoes, yeast, and wholemeal flour products - in selenium. The most dangerous "enemy" of selenium is simple carbohydrates (cakes, pastries and other flour products). They can completely or partially destroy selenium.

Photo by Camilo Rueda Lopez Flickr

Chronic infections

Most often, these are infections caused by herpes viruses, as well as bacteria - mycoplasmas, chlamydia and mycobacterium tuberculosis. Numerous clinical studies have established the relationship between chronic fatigue syndrome and the presence in the blood of specific antibodies to the Epstein-Barr virus, herpes viruses types 6 and 7, Coxsackie virus, HIV. But you should not self-diagnose or donate blood for all these infections.

How to detect: blood test for specific antibodies

What to do: consult a general practitioner in case of recurring sore throat, tonsillitis, stomatitis, with a significant increase in cervical lymph nodes.

Interesting fact: Epstein-Barr virus is one of the most common herpes viruses. Once infected, it remains in the human body for life. Interestingly, a malignant tumor of the lymph nodes - Burkitt's lymphoma in carriers of the Epstein-Barr virus - occurs mainly in people living in humid tropical climates, in those regions where people suffer from malaria.

JJ Flickr photo

Chronic diseases of the gastrointestinal tract and liver

In diseases of the gastrointestinal tract, the absorption from food of microelements necessary for our body (iron, magnesium, potassium and others) and vitamins, especially fat-soluble vitamins A, D, E, K. For example, vitamin D deficiency in adults can lead to impaired appetite, changes in body weight, sweating, impaired phosphorus-calcium metabolism (dental caries, brittle hair and nails, fractures), weakness and fatigue, irritability. We remember to give vitamin D to children, but we think that it is not so important for adults. This is fundamentally not true! With liver diseases, especially hepatitis, there is also a toxic effect on the nervous system.

How to detect: a blood chemistry test, in case of liver diseases a blood test for hepatitis

What to do: if you have frequent abdominal pain, belching, hiccups, feeling of heaviness after eating, diarrhea or constipation, bloating, flatulence, consult a gastroenterologist.

Interesting fact : According to the American Urological Association*, men need vitamin D for testosterone synthesis. Clinical studies have shown a relationship with overweight, increased cholesterol levels in men with vitamin D deficiency.

*American Urological Association (AUA) 2015 Annual Meeting: Abstract MP51-04. Presented May 17, 2015.

Photo by William Brawley Flickr

Diseases of the sinuses

Residents of megacities are most prone to chronic rhinosinusitis, especially allergic ones. A constantly stuffy nose is the cause of oxygen deficiency, the level of which greatly affects the performance and daily activities of a person.

How to detect: x-ray or computed tomography. With hay fever (reaction to flowering plants) - IgE total in the blood, eosinophilic cationic protein, allergy tests outside the period of exacerbation of the disease. With a prolonged runny nose with purulent discharge - sowing on the flora.

What to do: ENT consultation.

Photo by William Brawley Flickr

Sleep disturbance

Sleep apnea syndrome is a sleep apnea that occurs against the background of loud snoring, frequent unconscious nocturnal awakenings.

Cause - intermittent episodes of airway collapse occurring during deep sleep. This is one of the most common causes of chronic fatigue in adults.

How to recognize: intense snoring during sleep.

Learn more