How to Feel Less Tired During the Day

The daily grind can be exhausting! But the key to feeling less tired during the day is finding a good work-life balance, being mindful of our sleep habits, eating well, and moving more throughout the day.

Let's take five minutes to see this week in a new light. By Wendy Rose Gould & Amy Morin, LCSW, Editor-in-Chief Top of Mind How to Feel Less Tired During the Day    You wake up, dive into the daily grind (with a giant cup of coffee in hand), and sign out of work to veg out for a few hours before going to sleep and starting the process all over again.   It's no wonder we often feel so tired. The daily grind can be exhausting! The key to feeling less tired during the day is finding a good work-life balance, being mindful of our sleep habits, eating well, and moving more throughout the day.   Poor sleep habits, nutritional deficiencies, excessive consumption of alcohol or caffeine, and too much or too little exercise can all contribute to daytime fatigue." — BRANDON PETERS, MD     Common Causes of Chronic Fatigue The biggest culprits of chronic fatigue include irregular sleep, a subpar diet, and lack of physical exercise.  Sleep: Aim for seven to nine hours of sleep every night and keep your bedtime routine consistent. Exercise: The CDC recommends getting 150 minutes of exercise every week. Try to move more throughout the day and pencil in two to four hour-long workouts per week. Nutrition: Limit alcohol, sugar, and carbohydrates and introduce more proteins, vegetables, and fruits. Try not drink caffeine past noon. Though it's less common, chronic fatigue may be caused by an underlying condition. If you can't seem to break out of it, it's important to schedule a visit with your doctor.   Quick Ways to Boost Energy Throughout the Day Whether you had a bad night of sleep or you're dealing with chronic fatigue, try these pick-me-ups cto help increase mental alertness and energy levels: Take a Walk: Maybe it's walking to the local café for lunch, taking a spin around the block, or simply pacing in the office. Get Sunshine: Allow sunshine to filter into your room. Move/Stretch: Take five minutes to move around and stretch out. It can help move your blood and eliminate brain fog. Shower: If you're able, a quick shower can help invigorate you. Nap: If you had a bad night's sleep, a 10 to 30-minute power nap in the middle of the day can give you a second wind.   On the Bright Side Ways to Stay Positive This Week Ways to Nurture Your Mind and Body  This week, take 10 minutes to assess your daily routine, including your sleep schedule. What are some ways you can create more consistency in your bedtime ritual? What's a healthy snack you can swap in for something that's not as good for your body? How can you incorporate more movement into your day?  The new Fitbit Luxe is a sleek smartwatch that tracks several facets of your well-being, including sleep quality, physical movement, stress levels, and heart rate. Seeing your daily habits in metric-form can build awareness around your current health and even help ignite change. If you have a hard time falling asleep, a sleep supplement with melatonin can help you catch more Zzz's. OLLY's Melatonin Sleep Gummies feature a blend of melatonin, L-theanine, chamomile, and lemon balm to help you relax and get to sleep.   This Week on The Verywell Mind Podcast   On tomorrow's episode of The Verywell Mind Podcast, I talk to Ally Love, Peloton instructor, arena host for the Brooklyn Nets, and the founder of Love Squad, a fitness and lifestyle website focused on empowering women.   Tune in to find out how she's learning to cut herself more slack, valuing progress over perfection, and what you can do to take a step in the right direction on a daily basis.   Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS Read These Next 13 Possible Reasons Why You're Tired All the Time READ NOW Does Anxiety Keep You Up at Night? READ NOW 5 Things You Can Do to Sleep Better READ NOW Spread the Light Share the newsletter with someone you know to make their day a little brighter. SHARE We're open to suggestions! If you have any feedback about this newsletter, let us know at feedback@verywell.com.     You are receiving this newsletter because you subscribed to the Healthy Mind newsletter. If you wish to unsubscribe, please click here. If someone forwarded you this email, you can subscribe here!   A DOTDASH BRAND 28 Liberty Street, 7th Floor, New York, NY, 10005   © 2021 Verywellmind.com - All rights reserved. Privacy Policy