How to Feel Better When You're Tired

It can be hard to get through the day when you're tired.

A feeling of tiredness or fatigue can make the day seem longer and more difficult, causing you to lack motivation and your mood to take a nosedive. Occasional, general tiredness can usually be traced to a known cause, such as staying out too late or suffering through allergy symptoms. A good night's sleep remedies tiredness but when the night is hours a way, it's important to find ways to feel better while enduring the feeling of being tired.

Things You'll Need

• Magnesium supplement
• Bran cereal
• Milk
• Fruit
• Water bottle
• Whole wheat crackers
• Cheese
• Latte

Instructions

1. Start the day with a magnesium supplement. Magnesium helps break down glucose into energy, so when levels are low it can lead to tiredness. Women require 300 mg of magnesium each day and men require 350 mg.

2. 

   Start the day with a healthy breakfast.

   Eat a whole grain, fiber- and magnesium-rich cereal for breakfast. Add some protein by pouring milk over your cereal and raise your blood sugar with a piece of fruit. Avoid the temptation to skip meals as your body needs fuel throughout the day to keep energy levels up.

3. Carry a water bottle with you throughout the day and drink water as much as possible. Thirst and dehydration can appear as fatigue.

4. 

   Physical activity boosts energy levels.

   Incorporate physical activity into your day. Even a brisk 10-minute walk on your lunch break can boost energy and the endorphins released by your body during physical activity can elevate your mood.

5. Take a power nap, if possible. A 60-minute nap is ideal but even resting your eyes and relaxing for a few minutes can help you feel better.

6. Get through the afternoon energy slump with a combination of whole grains, protein and a little fat. Snack on whole grain crackers with cheese and enjoy a latte, which is made with protein-rich milk.

Tips & Warnings

• See a doctor if fighting tiredness and fatigue have become a regular battle for you.

• Avoid alcoholic beverages. Alcohol helps you fall asleep but can cause interruptions in your sleep and reduce the quality of sleep you get throughout the night.

References

• Mayo Clinic; Fatigue; August 2010
• Good Housekeeping; Top 10 Ways to Boost Your Energy; Collette Bouchez
• University of Florida; Living Actively for Good Health: Older Adults; Jennifer Hillan, et al.; August 2002