Stress and fatigue: 7 simple but practical, scientifically-backed ways to get over lethargy

Fatigue, lethargy: Your diet plays a crucial role in your energy levels. Eating a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, can provide the nutrients needed for sustained energy (Image: Canva)

Feeling lethargic can be more than just a passing phase — it can significantly impact your daily life and overall well-being. Whether it's due to a lack of sleep, poor diet, or simply the wear and tear of daily stress, lethargy can leave you feeling drained and unmotivated. Fortunately, there are several effective strategies to overcome this sluggishness and regain your energy and vitality. Here are some practical and scientifically-backed ways to get over lethargy:

Prioritise quality sleep

Quality sleep is crucial for recharging your body and mind. Ensure you get seven to nine hours of sleep each night to allow your body to repair and rejuvenate. Establishing a consistent sleep schedule, even on weekends, can help regulate your body's internal clock. Creating a restful environment, free from distractions such as electronic devices, can also improve sleep quality. If you struggle with falling asleep, consider relaxing bedtime routines like reading, taking a warm bath, or practising mindfulness meditation.

Also read: Are you sleep-deprived? Insufficient sleep will lead to irritability, stress, poor immunity

Stay hydrated

Dehydration can often be an overlooked cause of fatigue. Even mild dehydration can impair mood, concentration, and energy levels. Aim to drink plenty of water throughout the day, especially if you engage in physical activity or live in a hot climate. While the exact amount of water needed can vary, a general guideline is to drink at least eight glasses a day. Additionally, limiting caffeine and alcohol intake can help maintain hydration levels, as these substances can lead to increased fluid loss.

Eat a balanced diet

Your diet plays a crucial role in your energy levels. Eating a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, can provide the nutrients needed for sustained energy. Avoid processed foods high in sugar and unhealthy fats, as these can lead to energy crashes. Incorporating foods high in complex carbohydrates, such as oats and brown rice, can provide a steady release of energy throughout the day. Also, do not skip meals, especially breakfast, as it kickstarts your metabolism and provides the energy needed for the day ahead.

Do regular exercise

Regular physical activity is a powerful antidote to lethargy. Exercise increases the production of endorphins, which are natural mood lifters. It also enhances blood flow and oxygen delivery to your muscles and organs, improving overall energy levels. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or cycling, most days of the week. Even light activities, like stretching or yoga, can help reduce fatigue and improve alertness.

Manage stress effectively

Chronic stress can be a significant energy drain. Learning effective stress management techniques can help combat lethargy. Mindfulness practices, such as deep breathing exercises, meditation, and yoga, can reduce stress and promote relaxation. Additionally, finding time for hobbies and activities you enjoy can provide a mental break and improve your mood. Setting realistic goals and prioritising tasks can also reduce feelings of being overwhelmed, further decreasing stress levels.

Limit caffeine and sugar intake

While a cup of coffee or a sugary snack may provide a temporary energy boost, these can lead to energy crashes later. Excessive caffeine intake can disrupt sleep patterns, while high sugar consumption can cause rapid spikes and drops in blood sugar levels, leading to fatigue. Instead, opt for natural energy boosters like green tea, which contains less caffeine and is rich in antioxidants, or snacks with a balance of protein and carbohydrates, like nuts and fruit.

Spend time outdoors

Exposure to natural sunlight can help regulate your body's circadian rhythm, improving sleep quality and energy levels. Spending time outdoors, especially in the morning, can enhance alertness and mood. Activities like walking in the park, gardening, or simply sitting outside can increase your exposure to sunlight and fresh air, both of which are beneficial for combating lethargy.