7 tips to combat fatigue

Are you tired of being tired at all? What causes you to always be tired? In this article, we tackle fatigue head-on.

I'm always tired, why is that?

I sleep a lot, but I'm still tired.

Everyone gets tired sometimes, that's part of it. But if you wake up exhausted every day and struggle to get through the day, your work, mood and the people around you will suffer. And nobody wants that.

But don't worry, there are a few ways to do something about it. In this article, you'll find some tips that you can try today.

1. Always tired despite enough sleep? Check your sleep quality

Just because you sleep 8 hours doesn't mean you'll be rested. Do you still wake up tired after 8 hours of sleep? Then you may be sleeping enough, but not well.

• You wake up often at night.

• You snore or have trouble breathing (have this checked by a doctor, as it could be sleep apnea ).

• You feel drowsy during the day, even after a “good” night.

Tip: Keep a sleep diary or use a sleep tracker . Avoid screens for at least an hour before bed and try to go to bed at a set time .

👉 " I'm always tired and sleep a lot" - recognizable? Then this is definitely an important point!

2. Pay attention to what (and when) you eat

Food has a direct effect on your energy level. Sugars provide a short energy peak, but unfortunately that peak is often followed by an energy crash . This also applies to heavy meals just before bedtime.

What does help?

• Eat enough protein and fiber (nuts, vegetables and legumes).

• Drink enough water , because dehydration makes you sluggish.

• Avoid caffeine after 3pm.

👉 Always tired because of sugar? Fast sugars actually break down your energy.

3. Exercise, even when you don't feel like it

It feels contradictory: you are tired, so you want to rest, but regular exercise actually makes you more energetic. Don't worry, you don't have to run marathons! A daily 20-minute walk can make a big difference.

Tip: Start small. Set an alarm and take a short walk of fifteen minutes . There is a good chance that you will still do an extra round.

👉 Got the taste? Time to discover the best hiking trails in the Netherlands and Belgium !

4. Plan real moments of rest

Even scrolling on your phone seems relaxing, but is actually very tiring for your brain. Really relaxing has to be different. How about some breathing or stretching exercises or a nap of 15-20 minutes?

Try this: Set aside two 10-minute blocks in your calendar every day for a real break, without screens or distractions.

5. Say “no” more often

Always saying “yes” to everything and everyone is a real energy drain . You only have a limited amount of attention and energy per day.

Dare to ask yourself this: Should I do this now? Or can it wait? Or better yet: should I do it at all?

👉 Always tired due to stress is often caused by your busy schedule. Try to eliminate a few to do's.

6. Have your blood checked

Fatigue can also have physical causes : iron deficiency, vitamin B12 deficiency, thyroid problems. Don't walk around with it for too long. A blood test can make a lot clear.

Are you in doubt? Discuss your complaints with your GP. Sooner rather than later.

7. Good sleep isn't everything

Recovery isn’t just about sleep. Your mind needs a break too. Take time for yourself, do something you enjoy, or meet up with people you feel comfortable with.

Plan something every day that makes you happy, no matter how small. A quarter of an hour with a book, a walk, listening to music. Energy is not only derived from rest.

Feel like devouring a book? Then it's high time for some reading pleasure with the best books of January 2025.

An extra tip - Maybe it's something for you?

At GIMMY we developed Energy Gummies. The name says it all, these gummies support your energy level.