Managing tiredness: practical steps to feel less exhausted

Tired all the time? That low-energy drag is more than annoying — it drains your day. You don’t need a miracle cure. Small, targeted changes often make the biggest difference. Try the tips below, then track what actually helps.

Daily habits that actually work

Stick to a sleep window. Go to bed and wake up at the same times, even on weekends. Your body loves consistency.

Use light to your advantage. Bright morning light resets your internal clock and helps you feel awake. Open curtains or take a 10–15 minute walk after rising.

Move every hour. Short walks, stretches, or just standing up for a few minutes break the fog. If you travel, simple leg exercises help—see our tips on preventing DVT during long flights for practical moves you can do on a plane.

Mind your caffeine. One or two cups in the morning can help. Avoid caffeine late afternoon or evening if it wrecks your sleep. Alcohol and heavy meals before bed are energy killers the next day.

Nap smart. A 10–20 minute nap can reset you without making sleep worse at night. Skip long naps that leave you groggy.

Fuel for steady energy. Eat regular, balanced meals with protein, healthy fat, and some fiber. Avoid long gaps that send you for sugary snacks and then a crash.

Check your meds and health

Medications or health issues are often behind ongoing fatigue. Low thyroid function, anemia, vitamin B12 deficiency, and some antidepressants can sap energy. If you’re on medication or feel unusually tired, talk to your doctor.

Curious about thyroid meds? Read our comparison of desiccated thyroid vs. Synthroid to understand how thyroid treatment choices can affect energy. If you take antidepressants or are considering them, see our guides on sertraline, paroxetine alternatives, and Sarafem for balanced info on side effects that include tiredness.

Get basic blood tests: TSH, full blood count, ferritin, vitamin B12 and vitamin D. These tests catch common, fixable causes of fatigue.

Manage stress and mood. Long-term stress, anxiety, and low mood steal energy. Simple steps—short walks, breathing breaks, cutting one task from your to-do list—help. If mood or stress is overwhelming, reach out to a clinician.

Keep a one-week energy log. Note sleep times, meals, meds, caffeine, exercise and when you feel drained. Patterns show up fast and make conversations with your doctor more useful.

When to get urgent help: if tiredness appears quickly, comes with fainting, chest pain, shortness of breath, sudden weight change, or severe mood shifts, seek medical care now.

Small, consistent changes + a quick health check often solve the puzzle. Start with one habit this week—consistent sleep, a morning walk, or a short nap—and build from there. If that doesn’t help, bring your energy log and test results to your doctor for the next step.