Self-help tips for fatigue

Before you change everything at once

Track your sleep, meals, caffeine, alcohol, activity and energy for a couple of weeks. Most people find one or two patterns are doing the heavy lifting.

This guide is general wellbeing information based on NHS advice. It is not medical advice, and self-help is not a substitute for a proper medical assessment. If you feel overwhelming tiredness that is not relieved by rest and sleep, see a GP.

Sleep

• Go to bed and get up at the same time every day, and aim for 6 to 9 hours of sleep
• Take time to relax in the couple of hours before bed — read, or listen to music or a podcast
• Keep your sleeping area relaxing: not too bright, noisy or warm
• Avoid screens in the hour before sleep
• Avoid daytime naps if your night sleep is already poor

Movement

• Regular exercise usually makes you feel less tired in the long run, not more
• Even a single 15-minute walk can give you an energy boost
• Start small and build up gradually over weeks and months towards 150 minutes (2 hours 30 minutes) of moderate-intensity activity a week, such as fast walking or cycling
• Avoid exercising in the couple of hours before sleep
• If activity reliably makes your symptoms worse, either straight away or in the days afterwards, do not push through it — stop increasing activity and speak to a GP

Food and drink

• Eat regular meals and healthy snacks every 3 to 4 hours rather than one large meal less often
• Eat a healthy, balanced diet
• Drink water through the day — mild dehydration alone can leave you feeling tired
• If you are carrying excess weight, losing weight can help with energy levels

Caffeine and alcohol

• Caffeine can disrupt your sleep rhythms, and its effects can last up to 7 hours, so avoid it in the evening if you are having trouble sleeping
• Caffeine is in coffee, tea, fizzy drinks, energy drinks and some painkillers and herbal remedies
• If you want to cut caffeine out completely, reduce it gradually — stopping suddenly can cause insomnia and headaches
• Do not regularly drink more than 14 units of alcohol a week, and have several alcohol-free days
• Alcohol makes your sleep less deep, so you feel tired the next day even after a full night
• Do not smoke

Stress and mood

• Stress uses up a lot of energy, so build relaxing activities into your day: gentle exercise, yoga or tai chi, music, reading, or time with friends
• Talking therapies such as counselling or cognitive behavioural therapy (CBT) may help with fatigue linked to stress, anxiety or low mood
• A GP can refer you for talking therapy on the NHS, or advise on seeing a private therapist

When to see a GP

See a GP if:

• you have been feeling tired for a few weeks and you are not sure why
• your tiredness affects your daily life
• you feel tired and have other symptoms, such as weight loss or mood changes, or you have been told you make gasping, snorting or choking noises while asleep

A GP may suggest blood tests to check for causes such as anaemia, diabetes or an overactive thyroid, and may refer you to a specialist if the cause is not clear.

Sources

• NHS — Self-help tips to fight tiredness
• NHS — Tiredness and fatigue
• NHS — Sleep and tiredness