6 Tips to Fight Fatigue

Sleep and Exercise at the Right Times

Feeling tired all the time isn't necessarily about how much sleep you're getting, it can also be about when you're sleeping—as well as being active. The average adult needs 7-9 hours of sleep per night, but that's sometimes easier said than done. Being in bed by 10 p.m. and rising at 6 a.m. will follow your natural circadian rhythm, whereby your adrenal glands are at their highest output in the morning and their lowest output at midnight. Exercising in the morning rather than the evening will prevent your adrenal glands from kicking into high gear late in the day when they should be winding down instead.

See Also: Why Am I So Tired?

Eat Protein Instead of Sugar

You may be feeling fatigued because of the food you're eating. Food has a direct effect on your blood sugar levels, which in turn affect your body's insulin production. Short-term spikes in blood sugar can contribute to a feeling of exhaustion, and consistent blood sugar spikes over a period of several years can even contribute to diabetes and obesity! Aim to eat 90-120 grams of protein per day, spread evenly among meals and small snacks. Getting 30 grams of protein with breakfast, such as in a protein shake, egg white omelet, or turkey sausage is a great start to your day. Then, make sure you're eating protein lunch and dinner (a chicken breast or hamburger patty are each about 30 grams of protein). Consistent protein intake will also help stave off sugar cravings! If you feel tired in the middle of the day, sugar is actually one of the worst things you can eat. It messes with your blood sugar levels and gives you a sense of “false energy” that will only cause you to crash and burn.

Watch Your Coffee Intake

You probably don't want to hear this, but coffee may be making you more tired. Caffeine aggravates the adrenal glands, forcing them to work overtime even when they've already reached their limit. If you can...

Keep reading on Quick and Dirty Tips