Fatigue is different from simply being tired. When you\u2019re tired, you can sleep, and the sensation goes away. But fatigue goes deeper and starts to interfere with a person\u2019s everyday activities. \u201cFatigue is this draining, exhausting feeling,\u201d says Leorey Saligan, a researcher who studies the condition at Rutgers University. \u201cIt\u2019s not just physical, but also psychological and cognitive.\u201d<\/p>\n
For people dealing with chronic illnesses like cancer, multiple sclerosis, or Long COVID, fatigue can be a common experience. If it lingers for weeks, you should check with a doctor to rule out medical conditions like anemia or heart problems.\u00a0<\/p>\n
But many people will also experience short-term fatigue over their lifetimes\u2014for\u00a0 physical, mental, or psychological reasons. Here\u2019s what you can do about it when it strikes.<\/p>\n
Get moving<\/p>\n
Regular exercise like walking, light strength training, and yoga is one of the most powerful ways to fight fatigue, says Saligan. \u201cPhysical exercise has really been very effective in reducing the severity and impact of fatigue,\u201d he says. But there\u2019s a catch: if you’re fatigued, it’s really hard to want to push yourself physically.\u00a0<\/p>\n
Starting small can help. One 2008 study<\/a> published in the journal Psychotherapy and Psychosomatics found that low-intensity exercise reduced fatigue symptoms by 65% in people who didn\u2019t exercise\u2014a greater reduction than with medium-intensity exercise. Experts advise avoiding exercise late in the day, when it can keep you awake into the night<\/a>.<\/p>\n Fill your water bottle<\/p>\n Drinking enough water can improve focus and blood flow, all while making it easier for your body to move. Aim for at least a liter a day, says Jodi Stookey, a nutrition epidemiologist who studies hydration. It\u2019s especially important to drink water in the morning, because you need to rehydrate after a long night of rest<\/a>. <\/p>\n Read More: Why You Should Warm Up Your Feet Before Bed<\/a><\/p>\n Even mild dehydration can lead to<\/a> feelings of lethargy and fatigue. In a 2019 study, dehydrated college students improved their short-term memory, attention, and reaction times<\/a> an hour after drinking 1.5 liters of water. <\/p>\n Rest regularly\u2014at night<\/p>\n Paradoxically, rest can be challenging for people with true fatigue. That\u2019s because resting excessively can actually make fatigue worse. Instead of taking daytime naps, which can disrupt sleep at night, aim for a regular sleep schedule. In order to have good sleep hygiene<\/a>, make your room cool and dark. Try to limit screens before bedtime, and use a calming routine to wind down. Keep alcohol and caffeine hours from bedtime as well.<\/p>\n Brew a coffee<\/p>\n Most people are aware that java can give them a jolt. But studies<\/a> have also shown that consuming caffeine before a mentally tiring task reduces the feeling of cognitive fatigue. Different studies have found effects between 40 and 300 milligrams<\/a> daily\u2014which is between half a cup and four cups of coffee. Caffeine can also help fight physical fatigue<\/a>, but too much can also cause energy crashes and more fatigue, so experts recommend not drinking more than four cups per day.<\/p>\n Get into nature<\/p>\n Green spaces are restorative and calming, but they also can fight fatigue. Several studies have documented how being exposed to nature can help cognitive fatigue. That\u2019s because being in natural places enhances<\/a> working memory, attention control, and cognitive flexibility. Other studies show that people tend to recover from fatigue<\/a> more quickly when they\u2019re exposed to natural settings like forests or parks.<\/p>\n Read More: What’s the Easiest Way to Start Strength Training?<\/a><\/p>\n Listen to your favorite music<\/p>\n