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Everyone goes through periods of occasionalsleepiness and low energy.
However, it is not normal to feel tired all the time.
If you feel tired all the time, it is crucial to find the cause and find solutions.
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If yourenot finding relief through sleep or rest, its time to address why youre experiencing excessive tiredness.
It might be related to a medical issue or a mental health condition like depression.
Fatigue, sleepiness, andfeeling tired all the timeare common when dealing with depression.
These nine strategies can helpboost your energyso that you’re free to feel better.
Mindful Moment
Feeling sluggish?
To help with small steps, Magavi recommends scheduling an achievable exercise and mindfulness goal for each day.
Thats because scheduling in advance and creating routines transform healthy behaviors into positive habits.
But check that it is something you will enjoy doing.
Its important to individualize the activity to avoid overexertion or demoralization, Magavi said.
For example, you might note that you have more energy on days when you participate in specific activities.
Tracking your activities can also help you to feel more motivated and energetic by helping you recognize your successes.
Each success releasesneurochemicalssuch as dopamine, which positively reinforce healthy behavior, she said.
Participating in exercise and physical activities you enjoy can help boost your mood and yourenergy levels.
That said, finding the motivation to move your body when you feel tired can be challenging.
Then, set a goal to do this once dailyeven if it is for 10 minutes.
Find Support
If you struggle with self-motivation, Magavi says accountability is critical.
If this sounds familiar, calling a friend and scheduling a time to exercise each day could prove beneficial.
Practice Mindfulness Meditation
The main types of fatigue are physical and mental.
Physical fatigue stems from strenuous activity, while mental fatigue stems from your brain becoming overstimulated or overworked.
Research suggests that mindfulness meditation is one useful tool that can help reduce feelings of mental fatigue.
It only takes a few minutes each day to feel a difference.
Use this time to be aware of whats going on in your mind and body.
Start with five minutes a day and work your way up to mindful moments several times a day.
To help you get started, listen to a guided meditation or recorded breathing exercises.
Once you feel comfortable with the practice, you will have more focus and awareness throughout the day.
Brightening your environment with light can do wonders for your mood and energy.
Open all the blinds in your house.
Get outdoors and take a walk.
Always practice safe sun exposure.
Wear sunscreen or UV-blocking clothing.
This is one of the treatment modalities for Seasonal Affective Disorder (SAD).
A doctor or mental health expert can recommend an individualized treatment plan to follow while using light therapy.
Most people use a light box from fall to spring.
Instead of expecting perfection, understand that some days may be easier than others.
To do this, choose one small thing you could do today that can help boost your energy.
Talking with a therapist, psychologist, or psychiatrist who cantreat the underlying issuemay help you feel better.
They can also work with you to develop strategies to boost your energy.
For more mental health resources, see ourNational Helpline Database.
A Word From Verywell
Dealing with fatigue and excessive sleepiness can interfere with your daily routine.
However, if these strategies are not working or youre continuing tofeel tiredall the time, seek professional help.
2020;17(14):5014. doi:10.3390/ijerph17145014
National Institute of Mental Health.Seasonal Affective Disorder.
American Academy of Sleep Medicine.Healthy sleep habits.
