Fatigue can have a variety of causes, from disrupted sleeping patterns to stress, and can occur chronically or occasionally. The Mayo Clinic says that fatigue is different from sleepiness in that it generally is accompanied by a lack of motivation to do anything, including sleep. Regardless of the cause or how long it lasts, fatigue can be a source of frustration when you have things to accomplish or activities to enjoy. The first line of defense against fatigue is to find out what's causing it. Get a complete medical checkup to rule out illness or infection that can cause fatigue.
Step 1
Get at least seven hours of sleep every night. Medline Plus says that fatigue can be caused by lack of adequate sleep or poor quality in the sleep you do get. Eliminate caffeinated products from your diet or at least stop consuming them six hours before going to sleep. Be sure your bedroom is conducive to a good night's sleep by making sure it's dark, quiet and at a temperature that is comfortable for you. If you work nights and sleep during the day, invest in an eye mask to block light. If it's impossible for you to avoid all noise, purchase a sound machine to drown it out.
Step 2
Engage in 30 minutes of physical activity every day. Depending on your current level of fitness, choose an activity that you can consistently perform, such as brisk walking or swimming. According to ACE Fitness, exercise helps to circulate oxygen-rich blood throughout your body, providing you with additional energy. Exercise can also improve the quality of your sleep and may help decrease symptoms of mild to moderate depression, especially the kind that results from the decreased sunlight of winter. Even low-intensity exercise can have a significant effect in combating fatigue, so if you haven't exercised in a while, walking will provide some benefit.
Step 3
Drink at least 64 oz. of water every day. Fatigue can be caused when your body is mild or moderately dehydrated. In addition, you may experience other symptoms such as dry mouth, headache and weakness, according to Family Doctor. Drinking caffeinated beverages isn't much help either because they act as a diuretic to draw water away from your body. When you are more physically active or the weather is hot, your body loses even more water, so carry a reusable water bottle with you and drink often.
Step 4
Learn techniques that can help you handle stress better. Medline Plus says that fatigue can be caused by chronic stress and if left untreated, can lead to more chronic problems. You can't avoid stress completely, but you can learn ways to prevent it from having such a significant effect. Take a course in relaxation, guided imagery, yoga or stress management and apply the techniques in your everyday life. With practice, it will be easier for you to withstand the effects of chronic stress and reduce the fatigue it produces.
Step 5
Avoid stimulants, alcohol, nicotine and medications such as antihistamines. Speak with your doctor about alternatives to medications that can cause worsening of your fatigue and cause other problems such as depression. Self-medicating for fatigue can make things worse by disrupting sleeping patterns, making you more fatigued. Some medications, including prescriptions for allergies and depression, can worsen fatigue, so speak with your doctor about your concerns about medications you are currently taking that might be causing your fatigue. In many cases, your doctor can prescribe alternatives that may not have the same effect.
Tips and Warnings
- See your doctor for a medical screening including blood tests to rule out infection or illness that may be causing fatigue.
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