What Is the Best Way to Fight Fatigue? 14 Tips

Medically Reviewed on 4/27/2022
What Is the Best Way to Fight Fatigue
If you are feeling tired all the time, there are simple ways to boost your energy. Here are 14 ways to fight fatigue with diet, sleep, and lifestyle changes

Fatigue is often caused by poor diet, lack of sleep, and unhealthy habits. The best way to fight fatigue is to eat healthy, get adequate sleep, and make lifestyle changes that help keep your energy levels up. 

Here are 14 ways to combat fatigue and boost your energy throughout the day.

14 ways to fight fatigue

  1. Stay hydrated: Even mild dehydration can add to your fatigue. Drink plenty of water (8 glasses) throughout the day to stay energized. Your urine should be light-colored. 
  2. Limit caffeine: Although caffeine can provide you with a boost of instant energy, it can also cause fluctuations in blood sugar levels in the longer term. Limit or gradually stop drinking coffee, tea, and other caffeinated beverages to see if it helps you beat fatigue.
  3. Eat breakfast: People who eat breakfast often report less fatigue and more energy throughout the day. Eat a breakfast rich in fiber and protein, as these foods can help boost your metabolism and help sustain your energy levels.
  4. Do not skip meals: Skipping meals can cause a dip in blood sugar levels, leading to fatigue and tiredness. Eat regularly and keep yourself fueled with enough food.
  5. Eat a healthy diet: Eat a diet rich in whole grains, fruits, vegetables, low-fat dairy products, and lean meat. Avoid foods high in fat, salt, and sugar.
  6. Eat smaller meals: Instead of eating fewer large meals a day, eat more frequent small meals. This can help prevent blood sugar levels from fluctuating. 
  7. Eat iron-rich foods: Iron-deficiency anemia can cause fatigue. Include iron-rich foods, such as lean red meat and green leafy vegetables, in your diet.
  8. Reduce stress: Relaxation techniques such as yoga or meditation can help reduce stress, which contribute to exhaustion. Find ways to practice deep breathing or other exercises that help you relax and unwind.
  9. Get enough sleep: Improve the quality of your sleep by sticking to a fixed sleeping schedule, making your bedroom comfortable and free of disruptions, and following a relaxing bedtime routine.
  10. Try a power nap: Napping for 20-30 minutes in the afternoon can rejuvenate and refresh you. However, sleeping longer than 30 minutes can have the opposite effect and make you feel even more tired, since long naps can negatively impact your nighttime sleep and make you groggy the next day.
  11. Avoid sleeping pills: Do not use sleeping pills for insomnia because they are not a long-term solution that addresses the underlying cause of the condition.
  12. Quit smoking: Cigarette smoking can reduce your energy levels by reducing the amount of oxygen in your blood.
  13. Limit alcohol: Alcohol can impact your sleep quality, leaving you feeling fatigued the next day.
  14. Get moving: Exercise may be the last thing on your mind when you are feeling fatigued. However, exercise can provide you with energy when you need it the most by pumping oxygen-rich blood to your heart, muscles, and brain. Regular exercise, even for 10 minutes daily, can help you fight fatigue and improve your sleep quality. 

What can cause extreme fatigue?

Various medical and nonmedical factors can contribute to fatigue:

In some cases, fatigue may be a sign of an underlying health problem that requires medical treatment. If your fatigue persists despite lifestyle changes, talk to your doctor to rule out other causes.


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Medically Reviewed on 4/27/2022
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Cleveland Clinic. 5 Ways to Fight Fatigue With Food. https://health.clevelandclinic.org/5-ways-to-fight-fatigue-with-food/

Leukemia & Lymphoma Society. Five ways to fight fatigue. https://www.lls.org/article/five-ways-fight-fatigue

National Institutes of Health. Fatigue in Older Adults. https://www.nia.nih.gov/health/fatigue-older-adults