How to Beat Fatigue: Tips to be Less Tired

It’s taken me years to figure out why myself and many other people I know were tired all the time. After years of research, I can now finally say I understand how to help you get rid of your fatigue and boost your energy levels higher than you thought possible.

The reason for your fatigue comes from a variety of different areas. You may be doing well at some, but are unaware of others.

Here are three top ways you can beat fatigue and skyrocket your energy:

Sleep Ratio
I wanted to get the simplest and most straightforward one out of the way first. If you’re not getting at least one hour of sleep for every two waking hours then you’re most likely falling short in the sleeping department. Of course, some people need eight to nine hours, while others do fine on just seven hours a night.

But just because someone “survives” on six hours of sleep a night doesn’t mean they are living healthy or will have plenty of energy throughout the day. This type of sleep deprivation leads to high caffeine diets and high levels of stress—both of which are terrible for the body (and maintaining or achieving a lean body).

Water Ratio
Just like there is a standard sleep ratio that works well for most people, there is also one for water. To find out how much water you should be consuming on a daily basis, divide your weight in half. Whatever number you come up with is how many ounces you should be drinking per day.

For example if you weigh 160 pounds, you should be drinking at least 80 ounces of water per day (160 x .5 = 80). That is equivalent to 10 glasses of water. Keep in mind that this is the daily minimum requirement and you may need more in the warmer months or in general. Most people need two to three liters per day for their body to function at an optimal level.

Also, keep in mind that caffeinated teas and coffee to do not count as water, and may increase your water needs due to their diuretic effects.

The “C” Word
Caffeine and coffee are big time culprits when it comes to being fatigued. Sure, throwing back a 12 to 16 oz. coffee will certainly wake you up, but it comes at a huge expense. It’s called “energy debt.” Basically what that means is that you are artificially telling your adrenal glands that it’s go-time, so they move through a complex set of hormonal changes, leaving you with higher levels of cortisol streaming through your body.

This feels great in the short-term, but chronic use of caffeine leads to adrenal fatigue and a dullness, or general, fatigue in the long term—not to mention a “crash” in energy about six hours later. It’s also a vicious cycle since you feel like the only way to wake up and start your day is to have a cup of coffee.

I don’t want this article to get too long so I’ll save the nutrition portion (types of food, meal timing, etc.) of how to decrease fatigue and boost energy levels for another article.

For now, I recommend starting with these three quick fixes:

1. Go to bed 30 minutes earlier. This is a small enough change to allow you to comfortably begin moving to an earlier bedtime to get more sleep.

2. Carry around a liter bottle with you all day. Drinking 2 liters is about equal to 8 glasses of water, so consume at least 2 of those liters per day. (Just don’t drink a lot of water with your meals.) I would also make a portion of that mineral water unless you have high blood pressure or other conditions where certain minerals like sodium may be a problem.

3. Kick the coffee habit by switching to green tea (macha is a great choice). Eventually you can move to herbal teas like Tulsi, rooibos and others, which have a ton of health benefits and none of the caffeine side effects.

I hope you enjoyed these tips today on how to beat your fatigue. My clients and I personally use all of these tips with great success and I hope you’ll benefit from them as well.

As I said, start with these recommendations and I’ll be back with some more advanced energy boosting pointers very soon!

steve-ebook-photo1Stephen Cabral is a world renowned body transformation expert and was voted 2011 “Personal Trainer of the Year.” He is the author of 2 books and has published over 1,200 articles on health, fitness, and nutrition. Stephen and his team train out of their private Boston personal trainer center, Stephen Cabral Studio, and online at