Tiredness and lack of energy are problems that I hear about more and more frequently and often experience myself. Some days I would expect to be fully energetic, curious, and active instead of fighting sluggishness for the whole day. There is no miraculous solution but a few basic bits of advice.
We always hear about the basics of a healthy lifestyle. Get enough sleep, exercise, have a balanced diet. But are we doing it correctly? I'm convinced that revisiting these three basic aspects will help you achieve a more balanced lifestyle, feel more energetic and healthy.
My first advice is to give yourself more sleep opportunities. Falling asleep might take you some time. Keep this in mind when your planning on getting eight hours of sleep. Avoid screens before bedtime as the blue light of your smartphone tricks your brain into thinking it's still day. Your brain won't produce melatonin, the hormone responsible for your sleep-wake cycle, and you will still feel energetic and struggle to fall asleep.
Do not misuse caffeine, as it might affect the quality of your sleep. Too much caffeine or coffee late in the afternoon will interfere with your body and mind resting. It might not affect the time needed to fall asleep, but caffeine will still be in your body early in the morning when you should get your deepest and most restorative sleep. The effects of good sleeping are cumulative, work on that, give yourself time to rest every day, and the sleep deprivation you've been struggling with will pass translating into more energy and a positive mood.
The second crucial aspect is moving your body. Exercising as going jogging or hitting the gym once a week might not be enough. We embraced this sedentary lifestyle, where working, studying, and entertaining ourselves requires us to sit in front of a screen. Avoid sitting for too long and seize everyday opportunities for exercising, bike or walk to work for example. Move your body as much as possible even a minute walk every hour will make you feel more energetic.
I don't want to discuss diet as I feel it's somehow a personal matter. Each of us should find which diet is more suitable for him/her. I would suggest avoiding processed food and try to eat raw and local. Avoid sugar and drink enough water.
Revising these three aspects might be of crucial importance for fighting tiredness. Remember that fixing only your diet will not be sufficient. The time and attention you dedicate to your sleep, exercise, and diet, the combination of the three, will give you more energy to spend and feel better.