If you’re concerned that the upcoming time change will make you tired, no need to worry. The average person only needs a day to bounce back. For others, it may take up to five days. Either way, like a Monday holiday—by the end of the week, you will have forgotten all about it.
If your fatigue has nothing to do with the time change, you are not alone. According to a recent poll, 38 percent of Americans say they are tired most of the week. Lack of sleep is a leading factor. However, even in respondents getting seven to eight hours of sleep a night, 27 percent reported waking up tired four or more days a week.1 If you are tired of being tired, try busting your lethargy with these five fatigue-fighting steps.
Catch Some Zzz’s
Most Americans get less than six hours of sleep nightly. However, the recommended amount for adults (26-64) is seven to nine hours and for older adults (65+) is seven to eight hours. Start adding hours to your sleep routine by first adding minutes. Go to bed 15 minutes earlier each week and by the end of the year, you will be sleeping two more hours per night. Besides combating fatigue, you’ll be helping to improve your memory, reduce inflammation and lower stress.
Boost Your Omega-3s
Omega-3 fatty acids, along with vitamin B12, iron and magnesium, are vital nutrients that help our body fight fatigue. Also important is the ratio of omega-3 and omega-6 fatty acids in the body. Talk with your doctor about screening for these key nutrients and ratio to determine if this is the cause of your fatigue. A balanced diet is the best (and tastiest) path to get these and all the nutrients your body needs.
Get a Grip on Inflammation
Inflammation in the body’s tissues or joints can be another cause of fatigue. The source of inflammation may vary, from arthritis to allergies. “Reach for anti-inflammatory foods such as walnuts and flaxseeds, which are rich in omega-3 fatty acids that help fight inflammation,” says Amie Valpone, culinary nutrition expert and editor-in-chief of TheHealthyApple.com.2 Some other anti-inflammatory foods include tomatoes, green leafy vegetables (e.g., spinach and kale) and fruits.
Stress and anxiety are major energy zappers. If stress or anxiety interferes with everyday life, talk with a health care professional. For those days with occasional stress, try yoga. The Seated Forward Bend (see photo) is said to help reduce fatigue and tension headaches.
Try a Homeopathic Medicine
There are several homeopathic medicines that can help with fatigue. Kali phosphoricum can help relieve physical and intellectual fatigue due to overexertion, with sleeplessness and headaches.* Phosphoricum acidum relieves symptoms from intellectual overexertion, with headaches, bad memory, and lack of interest in intellectual work.* Silicea will also help relieve fatigue and irritability due to overwork.* To help you find the best homeopathic medicine for your particular fatigue symptoms, explore Boiron’s free Medicine Finder app.
*These “Uses” have not been evaluated by the Food and Drug Administration.
- Moore, P. (2015, June 2). Two-fifths of Americans are tired most of the week. Retrieved November 01, 2016, from https://today.yougov.com/news/2015/06/02/sleep-and-dreams
- Valpone, A. (2016, January 15). 10 Ways to Eat Clean in 2016. Retrieved November 02, 2016, from http://www.huffingtonpost.com/amie-valpone/10-ways-to-eat-clean-in-2_b_8990986.html