How to Help Manage and Prevent Fatigue

Feeling tired once in a while is normal, but experiencing persistent fatigue can have a profound impact on your well-being and ability to function. If left unaddressed, constant fatigue can take a heavy toll on your quality of life in the form of irritability, low mood, trouble concentrating, poor sleep, lack of motivation, and reduced productivity.

Horizons Wellness Family Health NP, PLLC, provides exceptional family medicine services, and our provider, Albalira Gibson-Borrelli, MSN, APRN, FNP-BC, takes a holistic approach to care. Our team can rule out underlying conditions, such as thyroid and autoimmune disorders, and help you make targeted lifestyle changes to restore energy.

1. Prioritize sleep quality

Combating fatigue isn’t just about getting enough hours of sleep. While you should aim for seven to nine hours of shuteye every night, it’s equally crucial to focus on getting deep, restorative sleep, as this phase of the sleep cycle is when the body gets much of its healing and recovery from the day.

Interruptions in sleep, waking up often, trouble falling asleep, or sleep apnea can prevent you from getting the restorative sleep your body needs to recharge.

To improve sleep quality, practice good sleep hygiene by creating a bedtime routine to follow each night that promotes restful sleep. Start by going to bed and waking up at the same time every day, even on weekends.

Next, create a calming bedtime routine, and avoid caffeine, alcohol, and screens at least an hour before bed. Check back after a few weeks of following this routine to assess whether your sleep and energy have improved.

2. Incorporate movement into your day

Exercise might seem like the last thing on your mind when you’re feeling exhausted and worn out, but staying physically active is one of the best ways to keep fatigue at bay. Regular exercise boosts energy in numerous ways, including improving your heart function, increasing circulation, strengthening muscles, and boosting oxygen flow to your brain. It also promotes better sleep quality.

If you’re coming from leading an inactive lifestyle, start small. A 20-30 minute walk each day can make a difference. Over time, you can add more moderate-intensity activities like cycling, swimming, or yoga to keep your energy levels up and combat sluggishness.

3. Address mental health and stress levels

Unaddressed chronic stress, anxiety, or depression can weigh heavily on your mental health. Emotional stressors can be as draining as physical ones, leaving you exhausted even after a good night's sleep. Identifying and managing sources of stress is essential in combating fatigue.

Consider mindfulness practices such as meditation, deep breathing, or journaling to help reduce stress. If you’re dealing with ongoing depression or anxiety, consider discussing treatment. Our team provides numerous treatment options, including:

Therapy
Oral medications
Spravato® esketamine nasal spray
Ketamine infusions

If your symptoms are unrelenting, our team can help you get relief and find joy again.

4. Fuel your body with good nutrition

What you eat directly influences your energy levels. Skipping meals, relying on processed foods, or failing to get enough essential nutrients can lead to energy crashes throughout the day. To prevent fatigue, focus on eating a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains.

It’s also important to stay hydrated. Even modest dehydration can cause energy levels to plummet. Aim to drink plenty of water throughout the day and limit caffeine and sugary beverages, which can cause a misleading boost of energy that then turns into a crash.

5. Identify and address medical conditions

If you’ve tried making lifestyle changes and feel plagued with tiredness that won’t let up, stop in to see us for an evaluation. Our team can check for underlying issues, such as anemia, thyroid disorders, diabetes, and sleep apnea, and create a treatment plan to address the root cause of your fatigue.