What To Do When You Lose Energy: 10 Ways to Banish Fatigue 

Fatigue is a medical condition that is becoming a way of life in this fast-paced world. Since the pandemic, more and more studies are being conducted on fatigue and its impact on society. Some of this has to do with the pandemic illness itself, but the presence of fatigue in your daily life is pervasive and has nothing to do with a virus. 

Fatigue is caused by several different factors, including more work hours, higher demands on the home front, and several life stressors that we didn’t have to worry about before. Life is just plain exhausting. One study indicates that as many as 13 percent of work-related injuries are caused by fatigue. There are ways to banish fatigue, however. 

When you are feeling like the tiredness of life is burning you out, implement these ways to banish fatigue into your daily routine.

Hydrate Yourself:

Hydrating yourself is an important part of reducing fatigue. When you do not have enough fluid in your system, your body will feel more tired. Dehydration makes your body work harder, and this will make you tired faster during the day. Get into the habit of carrying a bottle of water around with you and this will help you to remind yourself to drink water as much as you can all day, every day.

A key benefit of daily water is that it will help you to flush out your entire system. Water is used by the human body to flush toxins from our skin and our internal systems. It helps you to stay regular and helps to transport nutrients to the blood and the organs. In so doing, it gives you more energy throughout the day.

Some studies have indicated that you can improve your heart health by drinking more water. That is because you are feeding everything in your body when you drink water regularly. Drink more water, and watch how your fatigue levels balance out over a day.

Balanced Nutrition:

A balanced diet is high on every list of healthy lifestyle tips. You need a balanced diet that includes both fruits and vegetables, grains, and proteins. Along with this diet, you want to limit how much sugar and refined carbs you are taking in. When you eat a lot of sugar or consume it in coffee and other things, you will find that your energy will crash more during the day than if you eat foods with natural sugars like fruits.

Another important component of balanced nutrition is creating menus and ensuring your meal planning is in good shape. If you don’t eat a lot, try and get in many small meals throughout your day. Fit in snacks when you can. Get your body munching on as many things as possible.

Eating multiple times over the day will send calories and fuel to your body all day long. This will help you to feel better and less tired throughout the day. As soon as you start to feel tired during the day, get something to eat. You will feel better almost instantly.

Regular Exercise:

When you are looking to find ways to banish fatigue, adding exercise to your day will help you significantly. Exercise will release endorphins into the blood that will give you energy for a long time after your workouts. At the same time, it will also improve your overall mood. As well, exercise has a dual way of giving you more energy at the moment, while also helping you to sleep better at night.

Adequate Sleep:

What better way to fix fatigue quickly than to take a nap? Of course, sleep will have a positive impact on your fatigue levels, and will help you to reduce fatigue. If your fatigue is very bad, you may need to create a new sleep schedule. There is nothing wrong with scheduling 20-minute cat naps in your day to help you get rid of tiredness.

You also have to make sure that you are getting enough sleep every night. You need to sleep between 7 and 9 hours every day. This will help you to get the amount of sleep that your body needs and regulate your circadian rhythms. At the same time, you will have more non-REM sleep, which is where your body spends its deepest rest cycles.

If you do not get enough non-REM sleep, you will feel more tired throughout the day. When your body is in non-REM sleep, it creates ATP for the next day. Without the right amount of sleep, your overall fatigue levels are not going to improve. You will not have enough energy to get through your day.

Stress Management:

Stress management is vital when you want to fix fatigue quickly. There are many things that you can do to reduce stress and thus reduce fatigue. If you want to get rid of tiredness, come up with some ways to manage the stress levels in your life better. If you have ever had a day when you couldn’t stop focusing on an element of stress in your life, you remember just how exhausting it was when the day was over.

Nothing significant may even have happened, but you may have spent an extraordinary amount of energy just worrying about something. If this happens too often, you will wind up with burnout. This will result in chronic fatigue, and your overall quality of life will suffer. Bring things like meditation, yoga, and breathing exercises into your life to manage your stress a little better every day.

Breaks and Movement:

When you are sitting in the same place for too long, you may find fatigue hits harder and faster during the day. This can happen no matter what kind of job or day you have, or even if you don’t work any longer and are at home most of the time. Get up and move around every hour or so for just a minute or two whenever you can. This slight movement breaks every so often during your day will pick up your spirits and your energy levels.

Limit Caffeine and Sugar:

It goes without saying that if you want to fix fatigue quickly, a cup of coffee or a candy bar can help, but it won’t be a good long-term solution. Too many of these chemicals will cause your body to crash and burn energy levels. If you need candy or caffeine, consume these things moderately, and early in the day. This will ensure that you use up this energy quickly, and long before you need to think about your non-REM cycles for the day.

You won’t be able to enjoy 9 hours of sleep when you have eaten candy bars close to your bedtime. Some people think they can go to bed after a cup of coffee as well. Coffee after dinner is a common social norm. Teach your body that you can’t do this, and you will find sleep patterns and fatigue issues iron themselves out over time.

Power Naps:

Power naps are a common way for many people to catch a quick energy burst in the middle of the day. Power naps have a way of breaking the fatigue barrier by allowing your body to give in to fatigue, and taking a physical break from being tired. This will give you a natural energy boost after the power nap. A good rule of thumb for a power nap is to keep it to less than 30 minutes, as any longer will counteract the energy boost and make you feel even more groggy throughout the day.

Fresh Air and Natural Light:

Fresh air and natural light are also natural energy boosters that can help you to banish fatigue. That is because both of these things, oxygen, and light, are natural energy producers. When you spend some time getting fresh air and in the sunlight, you will feel naturally invigorated. Air and light have a way of infusing our days, and the moments we are in them, with a lot of exciting energy that can help you to beat fatigue.

There is something to the fact that snowbirds fly south for the winter once they retire. This helps them to beat their kind of fatigue. The sun and air in the southern climates help the elderly to get rid of fatigue and feel better in their everyday life. The sun alone converts energy into vitamin D in the skin, which in turn is used to create energy in the body.

Vitamin D is an essential vitamin that will also help you to create more calcium in your body. This builds stronger bones, teeth, and skin, and will help you to fight fatigue. When you have more sun and air in your life, you will have an improved circadian rhythm and a better cardiovascular system overall. You will see that your mood and your energy levels both improve and will find ways to spend more time in the sun and fresh air to combat fatigue.


Socializing with people is an ideal way to create energy naturally. You know how it is when you are around people you enjoy. When you are with them, life feels more fun. This is an important component of getting rid of fatigue. When you have more people in your life, you have more fun.

Fun has a way of making us get up and do something we might normally not do. We have energy we did not realize we had before. Fun can help you to fix fatigue quickly, almost immediately. Socialize more, and you will love the energy levels that you have.

Banish Fatigue Today

Fatigue is an emotional and social killer that can ruin an entire day. Staying healthy and bringing more healthy choices into your day will help you to banish fatigue. You can speed up your fatigue recovery by adding healthier foods, better sleep schedules, and a healthy social calendar to your life today. To get rid of fatigue fast, learn to take care of yourself and put yourself first. You will feel less burned out, and more prepared to be there for the people you care about the most.

Photo of author

Stevie Compango, CNSC, CPT

Stevie is Certified Nutrition Specialist and Certified Personal Trainer for the past 10 years. He specializes in mobility and chronic pain management. His methods have helped thousands of clients improve the quality of their life through movement.

Recommended Articles


  1. https://www.healthline.com/nutrition/energy-boosting-foods
  2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#:~:text=Exercise%20boosts%20energy&text=Regular%20physical%20activity%20can%20improve,energy%20to%20tackle%20daily%20chores.
  3. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
  4. https://www.health.harvard.edu/healthbeat/how-sleep-boosts-your-energy
  5. https://www.nsc.org/workplace/safety-topics/fatigue/fatigue-reports#:~:text=Research%20shows%2013%25%20of%20workplace,for%20fatigue%20management%20and%20mitigation
  6. https://www.apa.org/monitor/2022/01/special-burnout-stress