1. Rule Out Any Health Conditions & Identify The Root Cause.  Fatigue can be caused by a number of health conditions; from sleep apnea, to arthritis, to heart conditions. Fatigue can also be caused by medication side effects. Make an appointment with your doctor to get to the bottom of your fatigue before making any assumptions. 

Do you know the root cause of your fatigue? If not, make an appointment with your doctor to rule out any health conditions. 

  1. Exercise & Movement. The thought of exercising while tired can often feel daunting. Despite this, exercise and movement have been shown to increase energy levels, self-confidence, and overall health. 

Start small and don’t push yourself too hard in the beginning. Exercises such as aerobic activity, stretching, strengthening exercises, walking, biking, yoga, and other low-impact workouts have all been found to increase energy levels. Choose an activity you enjoy, to ensure you stick with it long term. 

What kind of movement do you enjoy doing? Make a commitment to try and do it at least once this week. 

  1.  Stay hydrated. Hydration has the power to boost our awareness and concentration levels. To avoid dehydration, the Mayo Clinic recommends drinking about  “15.5 cups (3.7 liters) of fluids per day for men,” and “about 11.5 cups (2.7 liters) of fluids per day for women”. Invest in a water bottle to ensure you always have water handy.

How much water do you currently drink? Make a plan to increase your water intake by setting reminders, and investing in a water bottle. 

  1. Combat Stress. Stress has the power to zap our energy before our day ends. Stress hormones have also been shown to have negative effects on our sleep quality, and long-term health. 

Use self-care to combat stress. Self-care is unique to each person. Examples can include meditation, mindfulness exercises, reading, movement, or even watching TV. Choose a form of self-care that you enjoy.

What do you do for self-care? What would you like to start doing more of? 

  1. Improve Your Sleep Hygiene. Sleep can have a major effect on our energy levels during the day. Improve your sleep hygiene; by limiting electronics 30 to 60 minutes before bed, cutting down on caffeine during the day, prioritizing sleep, and keeping a consistent sleep schedule. 

What steps can you take to improve your sleep hygiene tonight? Start small and make gradual changes over time. 

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