It’s so easy to take feeling tired for granted. All the running around after our families, being preoccupied with our own worries, and even pressures of work can all take their toll, with most of us feeling like we only get half our tasks done. But while ‘vegging out’ on the sofa in the evening is a perfectly justifiable end to a busy day, you shouldn’t end up feeling it’s all you’re capable of night after night.
10 ideas for overcoming tiredness
Get a good night’s sleep.
To allow your body to recover for the following day, you should aim to get around seven to eight hours sleep. That might sound pretty obvious, but many things can get in the way of a decent night’s sleep.
1. What’s your nightcap?
Everyone is different, but take a step back and see if caffeinated drinks affect how easily you can get off to sleep – if they make you feel too awake in the evening, switch to decaff because caffeine can stay in the system for over half a day; even drinking coffee, tea or fizzy drinks in the afternoon might not be a good idea for you. A hot milky drink has no proven scientific significance in getting you off to sleep, but it’s warming effect will more likely help soothe you into a relaxed state, and it’s association with bedtime can be quite a powerful one if you get into a regular habit.
2. Reduce alcohol intake
Do you find that you still feel tired in the morning when you have been drinking alcohol the night before? Alcohol has been found to reduce the amount of REM sleep you have through the night, which can affect how refreshed you feel the next day, so try to stick to just one or two small drinks in an evening.
3. Ease into sleep
Although a morning shower can be invigorating, an evening bathtime will help you relax. (Check out our tips on turning your bathtime into a ‘spa break’.)
4. Get comfortable
If back problems or an inability to find a comfy position mean that you tend to wake during the night even just to turn over, you need to get yourself sorted. Are your bed’s frame and mattress supportive enough? They don’t have to be rock hard, but it’s worth checking if they are getting too old and worn out. If you find that sleeping on your side leaves your body twisted, put a pillow under your top knee when you lay on your side. This will help support your back in a better position.
NOTE If you find you have bouts of sleepless nights that last longer than a few days, you might want to discuss this with your GP.
Feed your energy levels
5. Exercise often
When you’re tired, the last thing you might feel like doing is to go for a jog, but getting some exercise will contribute to a more restful night’s sleep. Exercise also enhances circulation – more oxygen is sent to your cells helping to rejuvenate the body. Taking a walk even just round the block to start off with, or a path through the park to the shops instead of opting for the quickest route, can very quickly reap noticeable benefits if you do it daily.
6. Get snacking
You probably already know about the importance of not skipping breakfast, but between three balanced meals each day, there is nothing wrong with topping up when your body really needs snacks. Enjoy treats in moderation and instead more regularly nibble on dried fruit, nuts or berries that you can have standing by in a jar at your desk or in the kitchen – these will help you even out the highs and lows of feeling very hungry and then over-eating in one sitting to make up for it.
7. Striking a balance
Insufficient iron levels can be lead to many problems including fatigue. Eating iron-rich foods (liver, mussels, sardines, or fortified cereals, for example) can help. However, it’s important to maximise iron absorption by eating or drinking things which are rich in vitamin C at the same time – fruits, broccoli and juices, for example. Try to steer clear of things like coffee, tea, red wine and whole grains at the same sitting, as these can hinder iron absorption. If you are concerned that you aren’t able to derive enough iron solely from your diet, try a multivitamin supplement containing 14mg iron, this can be especially relevant for vegetarians.
8. Keep sipping
Water is essential for the efficient running of our bodies – it helps deliver important nutrients to the right places via our blood, it supports our bodies’ essential maintenance and hydration is key after taking energy-giving exercise. Keep a bottle of water to hand and drink through the day, rather than waiting until you are very thirsty. But also remember that other fluids, like juice, will help keep you hydrated too.
Life management
9. Boredom can be incredibly draining in itself.
What do you really enjoy doing? Try to make time for more of it in your week, keep busy even if it’s with pastimes that are not hugely taxing – indeed, it’s not a good idea to take on a hobby that is likely to be emotionally or mentally draining, just stimulating.
10. Laugh it off
When you are tired, you’re often fed up too. One can bring on the sensation of the other. Make a list of the things that make you mad, and the things that usually make you physically laugh out loud. If being hungry makes you grouchy, don’t forget our snacking tip! If there’s a comedian that you really love, buy a CD of a show and play it in the car to brighten your treks to the shop or the school run. Who knows, you might stop the kids on the backseat arguing, too!