Fatigue is different from being tired or sleepy, although you may experience all of these at the same time. Fatigue occurs when you lack energy and have limited or no motivation. The experience of fatigue can result from overexertion, lack of sleep, poor nutrition, stress and even unknown health problems such as an underactive thyroid or depression. You can take steps to combat fatigue and help ensure that it is not a symptom of a more serious condition.
Step 1
Talk with your doctor. Tell your doctor about your symptoms of fatigue, your lifestyle and your daily habits. She will be able to determine if an underlying medical condition, such as anemia or chronic fatigue syndrome, could be the cause. She will test you for any possible fatigue-related disorders. Follow your doctor's recommendations if you are found to have an underlying medical condition.
Step 2
Get at least eight hours of restful sleep every night. Lack of sleep can decrease your energy levels and motivation. Set a regular bedtime every night and go to bed at that time. Begin getting ready for bed an hour before you need to fall asleep; this will allow your body and mind to prepare to fall asleep.
Step 3
Drink plenty of water throughout the day. Even mild dehydration can cause your energy levels to decrease. Eight 8-ounce glasses of water are necessary each day, but if you are active or sweat a lot, you need to drink more.
Step 4
Exercise at least five days each week, for 30 to 45 minutes each day. Regular exercise energizes you. Exercise can increase your mood and get your blood flowing to provide you with the energy you need to avoid fatigue.
Step 5
Avoid drinking alcohol. Alcohol is a depressant that can decrease your mood and zap your energy. Alcohol may also have a negative impact on your sleep. It may cause you to fall asleep, but then cause you to wake up during the night, decreasing your sleep quality.
Step 6
Eat iron-rich foods such as fortified cereals, beans, pumpkin seeds, beef and clams. Ensuring you have enough iron in your diet will help you ward off anemia.
Step 7
Consume enough vitamin B12. A vitamin B12 deficiency results in decreased energy levels. B12 is a common vitamin in animal-based food products; vegetarians and especially vegans are at greater risk for not getting enough B12. Talk with your doctor about taking a B12 supplement if you think your diet does not provide enough.
