7 tips against fatigue
Fatigue is a regular occurrence for many people, and to a certain extent, it is normal. But in many cases, it is becoming increasingly difficult to combat fatigue. In this guide, you will not only find helpful tips against tiredness, but you will also find out everything about the background, causes, and solutions to your problem.
With our table of contents, you can quickly jump to the topics of interest to you.
Overcome fatigue – the most important things in brief
What is fatigue?
When you feel tired, your body tells you that you need rest and sleep. If this condition occurs more frequently than normal, it can be a symptom of an illness. You have to worry, especially if you are accompanied by a persistent lack of drive and depression.
Causes of fatigue
The five most common causes of tiredness are not enough sleep/sleep disorders, illnesses, external environmental influences, psychological stress, and the use of medication/drugs.
Symptoms of fatigue
Anyone who suffers from regular tiredness not only longs for sleep but often finds no strength to cope with everyday life and feels listless. It’s hard to get out of bed, and you get sleepy early in the evening.
When does fatigue become dangerous?
As soon as fatigue leads to mild depression, cognitive and physical performance is impaired, and the symptoms cannot be cured by sleep, it is advisable to see a doctor.
Which doctor can help?
The first step should always be to see your family doctor. He will ask you a series of questions and, if necessary, carry out initial examinations. He can then initiate treatment himself or issue a referral to an expert. Depending on the cause, this may be a different doctor. If you’re trying to combat fatigue, a sleep doctor, nutritionist, or psychotherapist can help.
How to get rid of fatigue?
Treatment may include a visit to a sleep lab, a change in diet, medication, psychotherapy, surgery, and other treatments.
How to fight fatigue yourself?
In many cases, more sleep, more water, a healthy diet, exercise, avoidance of toxins, less stress, and more rest can overcome fatigue.
Getting Rid of Fatigue – General Information
In certain cycles, it is normal to feel tired and weak. Through the feeling of tiredness, the body indicates that it suffers from a lack of sleep and needs rest. However, if fatigue constantly occurs and in unusual situations, this is a clear warning sign. There is a particular concern when fatigue occurs after sleep or is not relieved by rest.
How much sleep does the human need?
Several different factors influence people’s sleep needs. One of the most important of them is the person’s age. The best way to combat fatigue is sleep. The following values are to be seen as guidelines. They can vary individually.
In principle, it should be said that the need for sleep decreases steadily throughout life. While babies sleep 15-17 hours a day, this is reduced to 13-15 hours for a one-year-old and 12-14 hours for two-year-olds.
Toddlers need about 11-13 hours of sleep between the ages of three and five, and between the ages of 6 and 13, the need is further reduced to 9-11 hours.
Adolescents between the ages of 14 and 17 should spend 8-10 hours in bed every day, and adults need 7-8 hours of sleep. From around the age of 60, the usual amount of sleep is further reduced to 6 – 7 hours.
The time spent in bed is not important. The quality of sleep is also important. Anyone who wakes up regularly at night takes a long time to fall asleep and interrupts the deep sleep phase will find little recovery.
If you are looking for tips against tiredness, you should first check whether you are getting enough quality sleep. For adults, it should be between 7 and 8 hours a day.
Who typically suffers from fatigue?
Anyone who wants to combat fatigue usually also suffers from typical symptoms of fatigue. Recent surveys have shown that around 35% of people over 18 experience fatigue more often than usual and are dissatisfied with this condition. It is believed that our modern lifestyle is the main contributor to this.
Especially those who suffer from the following factors need to get rid of their fatigue regularly:
- Stress at work
- Double burden of work and family
- sedentary activity
- dissatisfaction at work
- social burdens
Women tend to be more affected than men. The reason for this is not known. Maybe it has something to do with women’s often being very busy in the family. An alternative explanation is the hormonal influence of the birth control pill.
More than 1/3 of the adult population wants to get rid of fatigue. Often it is those who feel a lot of pressure and suffer dissatisfaction.
The reasons for fatigue
There are many different causes of common fatigue. We cannot diagnose via the internet, but we can draw attention to the most common causes. Take a close look at them and question whether they might also apply to you. Only when you have found the reasons can you use the tips against fatigue in a targeted manner.
Cause #1 of fatigue: lack of sleep
At first, it sounds banal, but the most common cause of regular tiredness is not getting enough healthy sleep. If your body doesn’t get the rest it needs regularly, it can severely impact your performance.
Many of those affected do not even notice that they are sleeping too little. Over the years, they have gotten used to an unnatural rhythm, going to bed too late or getting up too early.
Cause #2 of fatigue: an unhealthy diet
If you eat mostly fast food and processed foods, this can be a reason for your tiredness. Your body signals to you that it is missing important nutrients and phytochemicals. A lack of protein can also affect your fitness.
If water is not supplied to the body in sufficient quantity, this has a negative impact on the blood quality and thus on the supply of oxygen to the brain. The result is fatigue. Try this quiz and check if you are dring a sufficient amount of water.
Cause #3 of fatigue: Too little exercise and fresh air
Humans have had to move a great deal for thousands of years. Today we spend most of the day sitting or lying down. That makes you tired and listless.
In addition, those who sit all day in poorly ventilated offices and homes can experience regular fatigue.
Cause of Fatigue #4: Obesity
Being obese places a lot of demands on your body. Organs and muscles have to do a lot, the lungs work hard, and overweight people usually experience too little fresh air and exercise. You get tired and sluggish quickly. Don’t worry we got you covered with a fantastic Green Smoothie Program.
Cause of fatigue #5: Over- and under-challenging
If you regularly have the feeling at work that the challenges are getting too much for you or that you are not being challenged enough, you often suffer from stress. One of the symptoms is permanent fatigue. Especially if you are at risk of burnout or bore out, you should take the warning signs seriously. Here are some tips on how to overcome those challenges.
Cause of Fatigue #6: Medications
Taking medication can cause fatigue. If you experience such symptoms, you should consult your doctor. Such side effects are particularly well known when taking antidepressants, blood thinners, and antihistamines. Rather try a natural supplement like ChronoBoos PRO.
Fatigue Cause #7: Illnesses
Many physical illnesses demand everything from your body and rob it of its energy. This leads to fatigue, especially when you are infected with viruses and bacteria and your immune system is busy fighting off the invaders.
Symptoms of fatigue can also occur if the blood sugar level is too high and the thyroid gland is underactive.
It is particularly harmful to sleep quality if you suffer from sleep apnea. With this disease, breathing stops during sleep, which leads to regular awakenings.
Anemia, cardiovascular disease, cancer, multiple sclerosis, renal failure, heart failure, low blood pressure, and some other physical illnesses can also negatively impact.
Mental illnesses such as depression, migraines, and psychoses can also lead to fatigue.
Cause of Fatigue #8: Drugs
Many everyday drugs such as alcohol, nicotine, and caffeine can have a sleep-inducing effect when taken regularly and when addiction develops. Those often affected no longer feel properly awake when they are sober. In addition, they significantly reduce the quality of sleep and thus lead to a lack of sleep.
Taking illicit drugs such as marijuana, amphetamine, cocaine, and many more can also negatively impact.
Lack of sleep, poor diet, lack of exercise and fresh air, obesity, stress, medication, illness, and drugs are the most common causes of fatigue.
7 tips against tiredness
Those who want to get rid of their fatigue have many potential options. Drugs are often used courageously, but they usually have possible side effects, and there is a lurking danger of addiction. In addition, they do not address the root cause of the problem, and they merely mask the symptoms. In the long run, this can be very unhealthy.
With our seven tips against tiredness, you will not only be more awake and fitter but also improve your general quality of life and your state of health.
Tip against tiredness 1: Get better sleep
If you want to fight your fatigue, you have to get better and more sleep. As an adult, if in doubt, it should be 8 hours a day. It is also important that you go to bed simultaneously and get up at the same time every day. A constantly changing sleep pattern is unhealthy.
Also, make sure you haven’t looked at any artificial light, such as from a smartphone or computer, for an hour before you go to bed. Darken your bedroom to ensure peace and pleasant air quality.
If you still have trouble falling asleep, you should buy ChronoBoost PRO.
An afternoon nap can also be helpful, especially in phases of high physical and mental stress.
Tip against tiredness 2: do sport
Regular exercise is good for your body and mind. Your fatigue will also improve. This is not only because athletes sleep better and are less likely to be overweight. Blood flow to your body and brain will also improve. This promotes the supply of oxygen to the organs and reduces fatigue.
Tip against tiredness 3: A balanced diet
What we eat largely determines our health and well-being. If we want to overcome fatigue, we must also look at our diet. Above all, greasy food, a calorie surplus, a calorie deficit, large amounts of salt, lots of sugar, and a lack of vitamins and phytochemicals must be avoided.
Determine your calorie needs and cover them with vegetables, fruit, fish, seafood, eggs, nuts, and seeds. If you eat meat, make sure it is of high quality.
It is also important that you drink enough water. As an adult, it should be at least 2.5 liters a day. On particularly hot days and if you do sports, it can be more.
Tip against tiredness 4: Reduce stress
Stress is poison for your performance and quickly leads to tiredness and depression. Start by identifying where your stress is coming from. Once you’ve located it, it’s time to take countermeasures.
Stress usually arises when you don’t feel up to the challenges. If this is the case at work, talk to your boss, get further education, look for support, or a new job.
If you experience a lot of stress within the family, you should talk to the affected parties and think about possible relief. Give the kids more responsibility, resolve disputes, or devise a plan to get your family back together.
If household chores are causing you stress, a good budget can help, or investing in a domestic helper.
Tip against fatigue 5: set goals and pursue them
Anyone who wakes up and doesn’t feel like doing the tasks at hand quickly becomes tired and listless. However, it is very motivating if you have a goal in mind. Set daily, weekly, monthly and yearly goals.
Not only will this give you a regular reminder of what you want to achieve, but it will also help you overcome fatigue.
Attaching reminders in the apartment, smartphone background image, and calendar is particularly practical.
Tip against tiredness 6: Create routines
Bringing structure into your life will help you fight fatigue. Through regular processes, you manage that these eventually develop into automatisms.
For example, if you stretch for 30 minutes every morning before going to work, you will ultimately find this procedure very easy. The tiredness you feel from unwanted actions will disappear or no longer affect you. Here are some tips on how to maintain your daily routine without struggles.
A regular cold shower early in the morning is also ideal as a second alarm clock, gets your circulation going, and makes you fit for the day’s tasks.
Tip against tiredness 7: Improve your inner attitude
In many cases, the right mindset can overcome fatigue. Everyone feels weak and depressed at times. However, they differ in how they behave in such situations. Self-motivation can get you through a slump quickly and drive fatigue away. Alternatively, you can also plan to take a short break and then return to work strengthened.
But burying your head in the sand is not a long-term solution.
Better sleep, exercise, healthy eating, less stress, setting goals, daily routines, and the right mindset help fight fatigue.
How long does it take to overcome fatigue?
If you want to fight fatigue, you make an important decision. In the end, more quality of life and success awaits. However, we should say that the road is often long and arduous. The process does not happen overnight and requires a sustained change in lifestyle that has been practiced for years. You can use this supplement to shorten your way.
As a rule, good results can be achieved within three months. Be prepared, however, that you will likely experience setbacks and relapses as you go along.
Significant improvement usually occurs after three months.
When do you have to go to the doctor if you are tired?
If fatigue is chronic and severe, it can signify a serious illness. It becomes particularly dangerous if you experience other symptoms such as heavy sweating, bloody stools, or constant thirst.
Even if the tiredness does not go away through rest and sleep, you can hardly think clearly, and the tired and dreary phases are longer, there is cause for concern. In such a case, consult your family doctor.
See a doctor right away if you feel depressed, have bloody stools, and are constantly thirsty.
How does a doctor treat fatigue?
At the beginning of the medical treatment, the doctor treating you will take an anamnesis. This is the history of your illness. He would like to assess whether other diseases could have led to the development of tiredness.
The questions asked are aimed at the causes of fatigue mentioned here. So the doctor will ask you how long you’ve been feeling tired, how severe it is, whether you have other illnesses, whether you’ve noticed trouble sleeping, whether you take drugs, or suffer from severe stress.
Fight fatigue with the doctor
After the doctor has got an idea of the possible causes, he develops a treatment concept. It provides that diseases that lead to your tiredness are first to overcome.
For example, if you suffer from anemia, this will be remedied by an iron-rich diet and possibly medication. If you suffer from an underactive thyroid, this will come into focus.
When all possible diseases have been gradually eliminated, the effect on your fatigue is examined. Alternatively, you can visit a sleep doctor or a doctor who is suitable for your previous illnesses.
The doctor first eliminates the previous illnesses and then examines psychological factors.
Getting Rid of Fatigue – Final Words
Anyone who regularly feels tired quickly loses a large part of their quality of life, and the negative effects extend to many areas of life. The good news is that you can eliminate most of the symptoms on your own. Drugs, medical treatment, or even an operation are only necessary in rare cases but the best we found is Vitality Burn.
Most of the time, fatigue results from the unhealthy lifestyle that is maintained. Instead of using pharma drugs, you should use natural supplements, sport, fresh foot and the best way to combat fatigue is with yoga. You can read more about it in this article.
If you want to overcome fatigue, you can kill several birds with one stone and emerge from the process a healthier, happier, and more rested person.