Top 10 Ways Not to Feel Tired

Written by Dr. Paul Bernitt, Board-Certified Director of Wellness

Many of us grapple with the common issue of feeling tired but being unable to sleep. Too many face the problem of staying awake during the day because they can’t get quality sleep at night.

Sleep deprivation can make us feel tired and moody, affecting how we work and interact with others. It also weakens the immune system, increasing the risk of developing conditions like inflammation, heart disease, diabetes and high blood pressure.

Lack of quality sleep can make it difficult to think clearly and lead to difficulties with memory and concentration. Additionally, it can leave you feeling heavy and sluggish, affecting your ability to react quickly. Furthermore, being sleep-deprived can exacerbate mental health problems, including anxiety, depression and mood disorders. All these increase the risk of accidents.

Let’s explore self-care opportunities to enhance sleep and revitalize a

HEALTHIER YOU.

1.) Prioritize Quality Sleep

The foundation of avoiding tiredness lies in getting quality sleep. Learning how to stay awake and alert relies not only on getting enough sleep but also not overdoing it. More importantly, not being tired is not just about the quantity of sleep but also the quality. If you’re tired but can’t sleep, try following a regular sleep schedule to help your body establish a healthy circadian rhythm.

Stick to going to bed and waking up at the same time every day—even on weekends—to train your circadian rhythm. This consistency can improve your ability to fall asleep and stay asleep.

Supplements may also help you sleep better. Some options include valerian root extract, Ashwagandha KSM-66® and lemon balm. These supplements are formulated to help you fall asleep faster and stay asleep longer, so you can wake feeling refreshed.

2.) Stay Hydrated

Dehydration is a common but often overlooked cause of fatigue. When your body feels heavy and sluggish, it could be due to inadequate water intake. To stay hydrated, strive to consume a minimum of eight 8-ounce glasses of water daily.

Keep a water bottle with you and sip throughout the day. You can also include hydrating food like fruits and vegetables in your diet.

3.) Eat Balanced Meals

Your diet is crucial to how energetic you feel. Consuming balanced meals rich in lean proteins, healthy fats and complex carbohydrates can help maintain steady energy levels. Avoid sugary snacks and processed foods that lead to energy crashes.

Opt for nutritious foods like salmon, whole grain products, nuts, seeds, and fresh fruits and vegetables. Eating an anti-inflammatory diet can help you lose weight and lower your risk of medical conditions.

4.) Be Physically Active

Exercise might be the last thing you feel like doing when you’re tired, but it can be incredibly beneficial. Physical activity actually boosts your energy by increasing the flow of oxygen-rich blood throughout your body. 

Aim for at least 30 minutes of moderate exercise most days of the week. Even a short walk during your lunch break can make a significant difference, leaving you more energized.

5.) Manage Stress

Chronic stress can leave you feeling tired and heavy, and it contributes to sleep disorders. It can rob you of quality sleep, which multiplies the feeling of being tired during the day. The bottom line, chronic stress can leave you feeling mentally and physically exhausted.

Incorporate stress management techniques into your daily routine, such as journaling, practicing gratitude, staying physically active, deep breathing exercises, personal reflection or stretching. Taking regular breaks and setting realistic goals can also help reduce stress levels and enhance quality sleep.

6.) Limit Caffeine and Alcohol

Caffeine may give you a quick energy boost, but it can leave you feeling even more run down later on. Limit your caffeine intake, especially in the afternoon and evening, to avoid interfering with your sleep. Alcohol can make you feel sleepy initially but contributes to poor sleep at night… leaving you feeling even more tired the following day.

7.) Take Breaks and Move Around

Sitting for extended periods, such as at a desk, can make your body feel heavy, stiff and sluggish. Take regular breaks to stand up, stretch and get some physical activity to alleviate this. Consider following the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away; this makes a good time to stand up and stretch, as well. This practice can reduce eye strain, refresh your mind and relieve the feeling of being tired from work.

8.) Get Some Sunlight

Sunlight helps your body’s internal clock, called the circadian rhythm, stay on track. This facilitates alertness during the day and promotes quality sleep at night. Allocate time each day to be outside, preferably during the morning hours. If you can’t get much natural light, try using light therapy for 20 minutes to mimic sunlight and improve sleep quality.

9.) Practice Good Bedtime Habits

Improving your bedtime habits can address the issue of being tired but unable to sleep at night. Create a restful environment in your bedroom—cool, dark and quiet are best. Invest in a snug duvet, bedding, mattress and pillow to establish your own unique comfort. Avoid using electronic devices for at least an hour before going to bed; the blue light they emit can disrupt your body’s natural circadian rhythm, negatively influencing your sleep-wake cycle.

10.) Consider Supplements

Sometimes, dietary gaps or lifestyle factors can contribute to fatigue. Taking supplements like B vitamins, CoEnzyme Q-10 (CoQ-10), amino acids and iron may help. These nutrients can provide a boost in energy levels, reduce feelings of tiredness and improve your quality of sleep at night.

About Paul Bernitt, DHH

Paul Bernitt is a Board-Certified Doctor of Holistic Health and the Director of Wellness Services. He is a passionate advocate for helping others experience greater physical, emotional and spiritual wellness. Read more from Dr. Paul on TriVita’s Healthy You blog