Sometimes we are tired after a bad night, and sometimes tiredness lasts for weeks. In the second case it helps to change habits, but also to look for a cause.
Five steps for more energy
- Sleep: go to bed and get up at similar times. Keep the bedroom dark, quiet and cool, and avoid screens for the last hour before bed.
- Movement: 20 to 30 minutes of walking a day. Moderate activity often helps, while overly hard exercise can leave you more tired.
- Food: regular meals with wholegrains, vegetables, fruit and protein. Fewer sweets and fizzy drinks, which cause sudden energy dips.
- Fluids: drink water through the day and limit caffeine in the afternoon. For the afternoon and evening, choose a caffeine free herbal tea.
- Stress: plan short breaks, delegate and learn to say no.
When to see a doctor
See a doctor if you have been tired for several weeks without a clear reason, if tiredness affects daily life, or if it comes with weight loss, mood changes, snoring with pauses in breathing or other new symptoms. Tiredness can be a sign of anaemia, thyroid disease, depression or a sleep disorder, which tests can identify. Seek urgent help for chest pain, fainting or severe breathlessness.
Do not take supplements at random as a cure for tiredness. Check the cause first. Herbal teas can contain plants that affect medicines, so read the ingredients if you take treatment.
Aloe Blossom Herbal Tea is a caffeine free herbal tea you can compare as an afternoon swap for coffee, with no promise of more energy.
A mini plan for the week
- Set a fixed bedtime and keep it on weekends too.
- Walk for 30 minutes three times a week.
- Write down your energy level in a notebook so you can spot patterns and show them to a doctor.
Common questions
Does coffee help with tiredness?
Caffeine can help briefly, but late in the day it harms sleep. Limit it in the afternoon.
When is tiredness a reason to see a doctor?
When it lasts several weeks without a reason, affects daily life, or comes with other symptoms such as weight loss or mood changes.
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