How to get more energy

by Dr Deborah Lee, Dr Fox Online Pharmacy

If you feel tired you are not alone. A 2022 You.gov survey revealed that 13% of Brits feel tired all the time (TATT), 25% feel tired most of the time and 33% feel tired about half the time. That’s a lot of tired people! A key factor is having at least one child under 18. Mothers are more often tired than fathers.

Feeling persistently tired can be overwhelming. Somehow, we can’t get things into perspective, small things become big things. We feel apathetic and lack motivation.

So how can you restore that all-important energy? Here are some helpful tips below –

Learn to put yourself first

This will feel alien to you, but it is vital. You may be providing the lion’s share of the childcare and taking care of the household chores. But remember, if you are not functioning well, no one else in the family will be either. You are important and your needs matter.

If you are working, a proper work-life balance is essential. Ensure you take all your annual leave each year (many people don’t). When on holiday, switch off your work phone and computer and stay out of communication with your manager. Your rest time is vital to prevent burnout.

Ensure you are getting enough sleep

Set a bedtime – not just for the children but also for yourself – and stick to it. Improve your sleep hygiene to ensure you get 7 hours of good quality sleep per night – or as near to this as you can.

Sleep deprivation is a literally – a killer – it can shorten your life expectancy by 2-5 years. Take note that 80-95% of those with sleep apnoea are unaware they have it. If you suffer from insomnia, or have extreme tiredness and daytime sleepiness, see your GP.

Focus on good nutrition and hydration

Ensure good nutrition. Many nutritionists now recommend not 5-a-day, but 10-a -day. Although processed and ultra-processed foods should be kept to a minimum, some of these are actually quick, convenient and good for you!  Fish fingers, wholegrain bread and baked beans are all healthy options.

Also, drink at least 2 Litres of water a day – dehydration also makes you feel tired. Tea and coffee do count but they are diuretics so make you pee more. Sugary and fizzy drinks, including fruit juices and smoothies often loaded with sugar, are not good choices

From October to March, the NHS recommends we take 10 mcg (400 IU) per day of vitamin D. Low vitamin D levels can cause fatigue.

Get moving  – take regular exercise

You may feel you haven’t got enough energy to exercise, and that doing this would make you feel worse. In fact, exercise improves oxygenation, stimulates tissue growth and development and resets the mitochondria – the tiny powerhouses inside each cell of the body that release energy. Exercise also helps you to sleep better.

We should all be doing 30 minutes a day of moderate-intensity exercise. This is any exercise that makes you feel slightly hot and sweaty and a little out of breath. A simple option could be 3 x 10-minute, brisk walks, a day. It’s time to try and get those 10, 000 steps a day!

Make time to reduce stress

Stress relief should not be an afterthought. Schedule in some form of relaxation every day. This could be doing diaphragmatic breathing exercises, practicing meditation and mindfulness, taking a warm bath or shower, or reading a book for 20 minutes before lights out. All of these help to reduce  stress.

Personal challenges

You can help yourself by re-adjusting your expectations. For example, the house does not need to be spotless at all times, and it’s OK to leave ironing in the basket.

When you have an opportunity, such as when the kids are having screen time, take a rest yourself and leave the chores for now.

Set yourself some boundaries. Perhaps you don’t answer work or school emails after 6 pm. Stop scrolling in the evenings. Turn off your smartphone overnight.

Learn to say ‘No’. There’s no shame in this. It’s called time management and it’s part of a healthy life strategy.

It’s OK to ask for help – from your partner, family and friends. Find someone you can confide in, tell them how you are feeling and listen to their advice, and take up any practical support measures.

Don’t try and cure your tiredness with alcohol, smoking or drugs. This is not the answer.

See your GP if you think you might be depressed. Don’t ignore poor mental health.

Final thoughts

Tiredness is very common, especially in the winter months. But there is much you can do to make yourself feel better.  Making your own needs a priority, getting enough sleep, eating well and staying hydrated are all part of the solution. But changing your mindset to lower what you expect from yourself, learning to say ‘No’ and accepting help are equally important.

What small step could you take today to get started feeling better?