According to the United States Library of Medicine, fatigue can be prevented by making simple changes to your daily routine. Feeling tired is your body's way of telling you that it's run-down physically or mentally. If you continue to feel tired all the time, even after modifying your lifestyle, it could be a sign of a more serious condition.
Nutrition
Replace processed and sugary foods with healthier, more nutrient-rich foods. Sugar-filled junk food may make you feel more awake temporarily, but it will ultimately make you feel more tired later because it contains few nutrients. Aim to eat small meals approximately every four hours to keep your blood sugar levels up and prevent feeling sluggish. Although you should eat a balance of fruits, vegetables and grains, make it a point to always include some type of protein. Sources of proteins include nuts, eggs, beans, fish or lean meat. Protein can help you maintain your energy levels for longer periods of time. Feeling tired can mean you're dehydrated, so drink whenever you feel thirsty to reduce fatigue.
Activity
Exercise even when you feel tired. The United States Library of Medicine recommends regular exercise as a treatment for fatigue. Although it may seem contradictive, daily physical activity can actually make you feel more alert and less fatigued because it temporarily raises your body temperature. According to the National Sleep Foundation, exercising during the day will help you fall asleep easier at night and maintain a higher quality of sleep. Avoid exercising within three hours of going to bed because it may prevent you from falling asleep.
Better Sleep
Improve your sleep habits so you feel fully rested. Getting a restful night's sleep is more complicated than simply laying in bed and expecting to fall asleep. Stop drinking caffeine during the mid-afternoon to ensure the stimulant is out of your system before bedtime. Avoid consuming alcohol at nighttime; although alcohol may make you initially fall asleep, it can result in easily interrupted sleep. Prevent feeling tired all the time by ensuring you get the best night's sleep possible. The National Sleep Foundation recommends removing electronics from your bedroom. Watching television or sitting in front of a computer screen at night can stimulate your brain and make deep sleep more difficult.
Stress
Reduce your stress levels. According to the United States Library of Medicine, feelings of fatigue can be a sign of emotional stress. Prioritize your daily activities and get the most important tasks done first so you're not constantly worrying about them. Determine if you're pushing yourself too hard on a regular basis. Ask for assistance if you need help with errands or childcare, if possible. Find time each day to squeeze in activities that are relaxing to you, such as yoga or taking a bath. If you continue to feel tired and stressed, contact your doctor to see if depression is the cause of your fatigue.
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