Natural Ways To Help Combat Tiredness & Fatigue
Do you wake up tired, struggle to sleep through the night or feel generally fatigued? Whilst incredibly frustrating, chronic tiredness is a common issue in the modern world. That’s why this article will investigate:
- How to get a restful night’s sleep
- Ways to combat tiredness and fatigue
- Related health issues & symptoms
So, stay tuned as we show you how to boost your energy naturally and beat tiredness and fatigue during the day for good.
Tiredness and chronic fatigue are characterised by symptoms such as waking up tired, constantly feeling exhausted and struggling to concentrate on daily tasks. There’s nothing worse than waking up after a patchy night’s sleep plagued with brain fog and a lack of energy, but luckily there are some common causes with solutions.
So, from stress to hydration, let’s take a look at some common causes of tiredness and fatigue alongside some natural remedies to help combat them:
Reduce stress
Stress-related insomnia is increasingly common in the modern age and can cause a vicious cycle as the lack of sleep can cause further stress, and so on. To break the cycle, you need to combat the underlying cause of your stress head-on.
Stress is your body’s natural fight-or-flight reaction to perceived threats, causing it to release chemicals such as cortisol and adrenaline. Chronic stress can contribute to various physical and mental disorders, such as anxiety, depression, chest pain, high blood pressure and more.
Depending on the cause of your stress, you can explore ways to relax such as:
- Keeping a journal
- Practising meditation
- Getting exercise
- Trying yoga or stretching
- Getting a massage
- Speaking to a therapist
If you lie awake tossing and turning or mentally ruminating, try writing your thoughts down in a journal before you go to sleep and permit yourself to forget them until the next day.
Limit the use of stimulants
If you enjoy fizzy drinks, tea, coffee or energy drinks regularly during the day, they might be the culprit of your poor night’s sleep. The effects of caffeine can last up to six hours and can block the release of sleep-promoting hormones leading to a disrupted natural 24hr body clock.
If you don’t want to ditch coffee, switch to decaf in the afternoon to limit the stimulating effect on your nervous system at bedtime. For those that are especially sensitive to caffeine, it can be worth limiting your consumption altogether.
Research suggests that consuming alcohol regularly and smoking can also have a detrimental effect on sleep, reducing its quality and duration. There are multiple other benefits to quitting smoking and reducing your alcohol intake, so if you’re struggling to sleep or feeling constantly tired, now is a good time to quit.
Review your sleep set-up
Sometimes, the cause of your bedtime woes can be as simple as an old, uncomfortable mattress or a duvet that is too thick and causing you to overheat. Also, too much light entering the bedroom in the early hours can signal to your body clock that it is time to wake up. Ensure that:
- Your bedroom is cool during the night
- The bedroom is free of dust and allergens
- Your blinds or curtains block light
- Your mattress is replaced every six to eight years
- Replace your pillows if you wake up with a stiff neck
Your mattress and pillows should provide your body, head and neck with enough support whilst not absorbing too much heat. So, if you’re waking up hot, with body or neck pains or suffering from allergies, your sleep set-up may need addressing.
Maintain a healthy weight
Did you know that being overweight or obese can directly contribute to chronic tiredness and fatigue? There are various links and reasons as to why this happens, but the most common explanations include:
- It takes more energy to perform daily tasks
- Being overweight can cause sleep apnea and snoring
- Nutrition imbalances from calorie-heavy foods
- Blood-sugar swings from carbohydrates
Carrying excess weight is also linked to other conditions that can affect sleep quality, such as asthma, depression, diabetes and high blood pressure. And it can be a vicious cycle as poor sleep has been linked to reduced weight loss. If you’re considering losing weight, ask your doctor for advice and consider joining a weight loss group for support.
Avoid tech before bedtime
Did you know that laptops, TV screens, computer monitors and phones emit a blue light that disrupts melatonin production required for regulating your sleep cycle? Even household lights and lamps can produce blue light if they’re fluorescent or LED.
Most phones come with a nighttime or bedtime light mode on them where you can set it to stop emitting blue light during specific hours. Try not to use any tech (including watching the TV) at least two hours before bedtime and ban electronics from the bedroom altogether.
If you cannot avoid being around blue-light emitting devices before bed, why not invest in some specially designed tinted glasses to block this type of light.
Stay hydrated
Did you know that even mild dehydration can cause symptoms including excessive daytime sleepiness? Your body is predominantly made up of water, accounting for around 50% to 70% of your weight. Your body relies on water for survival and needs constant replenishment.
Adults should aim to drink around two litres of water per day to avoid dehydration, which symptoms often include:
- Feeling tired, dizzy or lightheaded
- Feeling thirsty
- Dry skin and lips
- Peeing less often
- Muscle cramps
Water doesn’t just have to be consumed on its own to stay hydrated – you can eat foods with a high water content like soup, watermelon or cucumber, and consume low sugar drinks or low-fat milk.
Give herbs a try
Natural herbs have been used throughout history to treat various health problems and mood disorders, such as digestion problems, anxiety, and pain relief. And there are specific herbs that are thought to help you unwind and relax whilst promoting a good night’s sleep.
- Valerian root
Valerian root has been used for centuries to help combat anxiety, insomnia and nervousness. Not only is it believed to promote better quality sleep, but it may help you to fall asleep quicker and stay asleep longer.
- Lavender
Lavender is believed to have a calming effect on the central nervous system and may assist with mood disorders and help you drift off to sleep. It can be used by diffusing essential oils, pillow sprays and even teas.
- Chamomile
Camomile is a popular, medicinal herb often used as a mild tranquilliser that can help relax your nerves and assist in getting a good night’s sleep.
When to see a doctor
If you experience insomnia regularly or are experiencing any other negative symptoms, you should book an appointment with your doctor or health provider.
There are a variety of underlying health issues that can cause insomnia as a side effect, such as sleep apnea, cancer, diabetes, heart disease or an overactive thyroid. As such, you should seek advice from a pharmacist or healthcare professional before embarking on a new treatment regime.
Now you have some easy, natural ideas to help combat tiredness and fatigue, ensuring a great night’s sleep whilst restoring energy during the day. Which method will you try first?
