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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 42,565 times.
Fatigue all day negatively affects work productivity and quality of life, and in the long run also affects your health. If you don’t want to feel tired every day, try changing your daily routine instead of looking for an instant energy boost. Develop a regular and healthy routine for morning and evening, paying attention to eating right and being active throughout the day to dispel feelings of daytime sluggishness.
Steps
Maintain a regular morning routine
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Set aside plenty of time each morning to get ready for the day ahead. You might think you’d be more rested if you set your morning alarm 15 minutes later, but it actually has a negative effect if it rushes you in the morning. If you want to not be tired all day, you need to leave the house in a relaxed and healthy state, not in a hurry.
- Instead of setting your alarm up late to get a little extra sleep, try going to bed earlier the night before.
- If you go to bed on time and spend enough time sleeping, you may not even need an alarm clock! [1] X Research Source
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Wake up quickly, firmly, and take a few deep breaths . Waking up with a positive mindset is important to feeling healthy and alert. See this as a new opportunity to do great things, not just perform duties! Try doing the following:
- Don’t press the snooze button. It just takes your time and will drag you into a doze for a few more minutes. [2] X Research Source
- Take a few deep breaths and let the air fill your lungs.
- Sit up and smile! Don’t waste time fiddling with your phone or yawning and rolling around in bed. The earlier you warm up, the more comfortable you will feel.
- If you still feel sleepy, step outside or out onto the balcony for a breath of fresh morning air.
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Start your morning routine the same way every day. Some people like to take a shower to start the day, some like to exercise, and still others like to start with breakfast. Do whatever makes your body and mind feel ready for the day, and stick to that routine every morning. [3] X American Heart Association Trusted Source Go to Source
- The key is consistency. Find what works and do it every day – even on vacation!
- You may think you need a cold shower to wake up your body, as warm water is often thought to help people fall asleep. In reality, though, taking a warm shower every morning signals to your body and mind that it’s time to wake up and get active.
- You can leave the radio in the bathroom to play upbeat music or sing your favorite songs alone.
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Start your day with a nutritious breakfast. While not necessarily more important than the other meals of the day, eating a healthy breakfast is a great way to get your body and brain off to a good start. Fatty, starchy and sugary foods like pancakes and hot dogs will make you feel full and sluggish, so try healthier options like: [4] X Research Source
- Fruit, yogurt and porridge
- Green vegetables like kale, spinach or celery. Try combining vegetables into smoothies.
- Eggs and lean ham or turkey
- Oatmeal, whole grain bread or healthy cereals that don’t contain too much sugar
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Enjoy a cup of coffee later in the morning. As long as it doesn’t contain too much sugar, a cup of coffee can offer a number of health benefits. The caffeine in coffee can also help you stay awake. However, if you drink coffee at least 1-2 hours after waking up, you will take advantage of the benefits of caffeine more. The reasons are as follows: [5] X Research source
- Cortisp is one of the “wakefulness hormones”. Cortisp levels in the body will rise three times a day, usually within 2 hours of waking, then midday, and finally in the early evening.
- When caffeine is ingested at a time when cortisone levels are high, it signals the body to lower its natural cortisone levels and ultimately makes you feel more tired.
- If you drink coffee a little later in the morning, you can use caffeine to boost your body’s natural cortisone levels.
Stay awake all day
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Stimulate the senses to keep the brain active. If the senses are not stimulated, the brain will not be stimulated, and the body will enter nap mode. To keep your mind sharp, find ways to stimulate your eyes, ears, and nose throughout the day. Try the following: [6] X Research Sources
- Suck on a mint or chew gum to keep your mouth busy.
- Sit near a window with indirect sunlight. Direct sunlight can make you tired, but nearby sunshine can awaken your senses.
- Awaken your sense of smell by inhaling peppermint essential oil. You can bring a small bottle of essential oils with you.
- Keep your eyes active with breaks to change your vision when your eyes get tired of looking at one thing for too long.
- Listening to music. Jazz, hip-hop, or light rock music can help keep you awake.
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Stimulate the body to stay awake. Keeping the body flexible is just as important as stimulating the senses. A awake body also helps the brain stay sharp, so you should make your body work. Try these tips: [7] X Research Sources
- Gently pull the earlobes
- Pinching on parts of the body that don’t have a lot of fat like forearms or hamstrings
- Stretch your wrists by bending your fingers outwards
- Rotate your shoulders and neck
- If you feel like you’re about to fall asleep, bite your tongue lightly.
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Exercise in the late morning or early afternoon. Although you may feel tired after intense exercise, gentle movements will help you increase your overall energy levels and stay fit. Set aside 15-30 minutes to exercise in the late morning or early afternoon, when you need to boost your energy levels. [8] X Research Sources
- Take a quick walk around the neighborhood. To wake up the body, there is nothing better than inhaling fresh air to fill the lungs.
- Take a mid-day yoga class. It’s also a great way to clear your mind, improve your breathing, and get ready for the rest of the day.
- Moderate exercise intensity is when your heart rate increases slightly and your breathing becomes so intense that it feels difficult to talk normally.
- Only do light exercises after afternoon – if you work out late at night, adrenaline levels will spike and can make it difficult to fall asleep.
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Find ways to keep your body moving if you can’t exercise. Even if you don’t have time to do all the exercise, you can still keep your body awake with some normal activities in your daily life. Just a few minutes of exercise every now and then is enough for your body to receive the reminder “Hey, now is not the time to sleep!” [9] X Research Source
- At work, you should take advantage of a short walk in the hallway or across the street to buy a cup of coffee.
- Instead of using the elevator, take the stairs whenever possible.
- If your job involves sitting at a desk all day, get up from time to time to do some stretching at least once an hour.
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Follow a healthy diet throughout the day. A healthy breakfast will give you a great start to the day, but a nutritious lunch and dinner is just as important. Healthy food will provide more nutrition and energy to the body, while unhealthy food can make you heavy and just want to go to sleep. [10] X Trusted Source HelpGuide Go to source
- Bring healthy snacks with you so you’re not tempted to pop in for unhealthy snacks. Almonds, cashews, celery and peanut butter bars, fresh and dried fruits are great snacks.
- Eat three nutritious and well-balanced meals spread out throughout the day. Don’t forget the snacks so you don’t indulge in the main meals.
- Avoid large meals, starchy foods, or foods high in fat or sugar. These foods will make you more tired and burden the digestive system.
- Add caffeine in the early afternoon, between the mid-afternoon and early evening cortisone spikes.
- Hydrate the body throughout the day.
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Focus your mind on different tasks in a day. If your mind is always focused, excited or creative, you will certainly be less tired. To keep your mind clear, always focus on something interesting instead of distracting or letting your mind drift. [11] X Trusted Source Harvard Medical Schop Go to Source
- Change missions from time to time. You can get bored doing the same thing for hours at a time, so try to do different tasks at different times of the day.
- If you feel distracted, you can strike up a conversation with a colleague in the break room. This can help keep your mind fresh, and everyone has a good time together!
- If you’re at school, get involved in building your lesson by asking and answering questions. If necessary, you can take notes with different ink colors to make taking notes less monotonous.
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Don’t rely on energy drinks for energy. Energy drinks contain twice as much caffeine as a cup of coffee and are often high in sugar and unregulated ingredients that can cause unwanted health effects. It’s much safer if you take measures like getting enough sleep each night, eating healthy, and staying active during the day to avoid fatigue. [12] X Research Source
- Energy drinks can temporarily keep you awake, so consider using them in moderation and only when needed.
- Energy drinks can cause heart problems in some people. Please consult your doctor before use, especially if you have a heart condition.
- Absolutely do not mix energy drinks with alcoholic drinks because it can make you drink too much without realizing its effects.
Create a routine for a good night’s sleep
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Make a bedtime routine. Getting the right amount of sleep is key to avoiding feeling tired the next morning. Once you find a routine that works for you, do the same every night to let your body get used to it. [13] X Research Source
- Focus on relaxing and soothing activities like taking a warm bath, listening to classical music, reading a soothing book, or meditating.
- Avoid intense exercise in the evening, and turn off or put away all electronic screens at least 1 hour before bedtime.
- Avoid spicy foods, alcohol, chocolate and caffeine at least 2-3 hours before bedtime.
- Getting ready for the next morning is easier. Have your coffee maker ready or have your clothes ready for the next day.
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Go to bed and wake up at the same time every day. Follow the routine every morning and evening, including weekends and holidays. Your body will get used to the rhythm of your sleep routine, helping you fall asleep faster and wake up feeling refreshed. [14] X Research Source
- Adults should try to get 7-9 hours of sleep every night; Teens should sleep 8-10 hours a night. [15] X Research Source
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Address feelings of anger or negativity before bed. To ensure you are not tired the next day, it is important that you go to bed with a positive mood and excited to welcome the next day. If you are frustrated or even angry, it will be much harder to fall asleep. [16] X Research Source
- If you’re angry because you’ve had an argument with a loved one, try to resolve it to the best of your ability before you go to bed.
- If you can’t solve the problem before bedtime, you can use stress-reducing activities, such as meditation or deep breathing, to calm down.
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Visualize yourself waking up successfully. It sounds silly, but you should picture yourself turning off your alarm as soon as the clock rings, stretching, and jumping right out of bed. If you imagine long enough, it will come naturally to you as a morning routine.
- In addition, you can think of at least two things that you look forward to the next day. If you go to bed with an upbeat mood, you’ll be excited to wake up the next morning.
- Positive visualization helps you calm your mind and body, so it’s easier to fall asleep faster and sleep more deeply. [17] X Research Source
Advice
- Don’t skip meals. This will definitely make you more tired.
- If you’re really tired during the day, take a quick nap. Note that if you nap for more than 20 minutes, you may be more tired.
Warning
- Don’t drive when you feel like you’re about to fall asleep.
- Sleep deprivation has two things to do with the immune system and the body in general.
- Talk to your doctor if you’re constantly tired, even if you feel you’ve had a good night’s sleep. Maybe you’re not sleeping as well as you think or you have other health problems that cause fatigue.
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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 42,565 times.
Fatigue all day negatively affects work productivity and quality of life, and in the long run also affects your health. If you don’t want to feel tired every day, try changing your daily routine instead of looking for an instant energy boost. Develop a regular and healthy routine for morning and evening, paying attention to eating right and being active throughout the day to dispel feelings of daytime sluggishness.
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