She Strengthens

Revitalize Your Energy: 17 Science-Backed Strategies to Combat Fatigue

Feeling exhausted all day can be a frustrating and debilitating experience. But what if you could break free from the cycle of tiredness and reclaim your vitality? The good news is that it’s possible, and we’re about to share 17 evidence-based strategies to help you do just that.

Get Your Sleep On Track

One of the most critical factors in maintaining energy levels is getting quality sleep. If you’re not logging enough shut-eye, your body will let you know. Start by checking your bedtime routine and aim for 7-9 hours of sleep each night.

Hydrate for Energy

Did you know that your brain is made up of 73% water? Dehydration can lead to fatigue, so make sure to drink plenty of water throughout the day. Even small increases in hydration can make a significant difference.

Exercise for a Boost

Regular exercise releases energizing hormones like epinephrine and norepinephrine, giving you a post-workout boost. Plus, daily activity helps improve sleep quality, making it easier to wake up feeling refreshed.

Lifestyle Tweaks for Energy

• Limit Booze: Alcohol can disrupt sleep patterns and lead to daytime tiredness.
• Choose Healthy Carbs: Opt for complex carbs like whole grains, beans, and sweet potatoes, paired with protein and healthy fats.
• Ditch Afternoon Caffeine: Avoid consuming caffeine in the afternoon or early evening to prevent sleep disruptions.

Eat to Energize

• Mini-Meals: Space out smaller meals throughout the day to maintain a steady supply of nutrients to your brain.
• Assess Your Stress: Find ways to manage stress, such as yoga, meditation, or journaling, to prevent energy-zapping anxiety.

Power Up with Naps and Walks

• Take a 20-Minute Power Nap: Recharge with a short nap to boost productivity.
• Take a 10-Minute Walk: Get moving to increase energy levels and improve overall well-being.

Environmental Tweaks

• Optimize Your Room: Ensure your bedroom is cool, dark, and quiet to promote better sleep.
• Limit Screen Time Before Bed: Avoid screens for at least an hour before bedtime to prevent sleep disruptions.

More Energy-Boosting Strategies

• Sniff Out Energy: Use essential oils like lemon, rosemary, and peppermint to stimulate your senses.
• Get Outside: Spend 20 minutes in nature to boost feelings of vitality.
• Quit Smoking: Kick the habit to improve overall health and reduce insomnia risk.
• Sing Along: Crank up your favorite tunes and sing along to get revved up.
• Take Breaks from Screens: Look away from devices every 20 minutes to reduce eye strain and prevent fatigue.

When to Seek Help

If daytime tiredness persists, consult with your doctor to rule out underlying health issues. Remember, there are many strategies to combat fatigue, and with a little experimentation, you can find what works best for you.