Certain changes in the lifestyle help to combat tiredness. Here are multiple tips on how to overcome tiredness:
► Eat a well balanced diet- It is best to get rid of all unhealthy habits and lead a healthy lifestyle. A balanced diet consists of fresh fruits and vegetables, complex carbohydrates (like brown rice or cereals), low-fat dairy products, moderate quantities of lean meat, poultry and fish. Avoid smoking and alcohol consumption. Often high fat food and sweets clog up the entire system. Once the initial "yummy" taste has passed one begins to feel tired and clumsy.
► Check your weight- Being overweight may be the cause of tiredness in some people. In this case the best way to overcome tiredness is to lose the extra weight and move around more actively.
► Choose social activities carefully- Partying all night can lead to long-term exhaustion. Being constantly stimulated and excited and interacting endlessly with people lowers the energy levels and makes people tired and exhausted. Maintain a good balance of social activities to re-charge your energy and also give yourself time to rest peacefully.
► Physical activity- Engage in some kind of physical activity like walking, cycling or swimming. People who are physically active are less likely to suffer from tiredness as compared to sedentary people. Exercise promotes good oxygen and blood circulation making one feel more energetic. Physical activity is a good way to beat sleepiness and tiredness.
► Get sufficient sleep- Have a good night sleep. Daily 8 hours of sleep is advisable to give the body renewed energy for the next day. But oversleeping will make one feel tired the entire day.
► Learn to manage your stress effectively. Find some time for relaxation techniques like meditation, tai-chi and yoga. Going for a short vacation lowers down stress levels and relaxes the body.
► Fresh air and sufficient lighting- Staying confined in a room which is poorly lit and severely deprived of fresh air, makes one dull. There should be cross ventilation so that fresh air comes into the room. Fresh air, especially early in the morning is good for health and improves the energy levels significantly. Go on a short vacation that gives you ample fresh air and relaxation. This helps rejuvenate your body and also keeps your chirpy.
► Short breaks- Taking short breaks from work or studies and going into the open air can be helpful. Take deep breaths to rejuvenate the body and mind. When at the office, one way to regain energy is to stretch the legs, elbows, hands and arms to give an energy boost.
► Short naps- Taking short naps may prove to be helpful. But do not sleep for more than 40 minutes when napping. After 40 minutes you will enter deep sleep and then find it very difficult to get up. According to a report by NASA''s Fatigue Counter measures Program a short 40 minute nap improves a person’s performance by 34% and alertness by 100%.
► Early morning shower- Have an early morning shower. A bath always makes you feel refreshed
► Caffeine- Caffeine acts as a stimulant and helps to regain focus and stay productive. Drink naturally caffeinated drinks like tea or coffee. But excess of caffeine is not healthy either. According to an U.S. Army Research Institute of Environmental Medicine, psychologist and caffeine investigator, Harris Lieberman, caffeine benefits sleep-deprived people by improving alertness, memory and the ability to complete complex task.
► Drink water- Sometimes dehydration can also be the cause of tiredness. Water loss of about 2% affects mental functioning. Cold water hydrates faster. It is good to sip water after a conversation as the mouth gets drier with talking.
► Aromatherapy- Using aromatic oils like peppermint oil and lime oil is refreshing and boosts the energy levels. Add 1 or 2 drops of these oils to a tissue and inhale it.
If you are not overweight, sleep well in night and do not smoke or drink and still feel tired all the time, get a master health check up in a reputed hospital. Common medical causes of tiredness includes – anemia, diabetes, kidney and thyroid disorders. If you are taking any medication this may also be causing tiredness so check with your doctor.