Fight off fatigue with these tips and tricks

Do you find yourself dragging by mid-morning? Tired of pushing through despite feeling tired all day long? Running on empty doesn't have to be your norm. Constant exhaustion is the body's way of sending you an important message: You either need more or better sleep and/or you need to make a lifestyle change.

Prioritize bedtime

More than 1 in 3 adults in the United States don't get the recommended seven to nine hours of shuteye per night. Try going to bed half an hour earlier or allowing yourself to sleep an extra 30 minutes in the morning.

Hydrate

Being dehydrated can zap your energy. The good news? If you tend to fall short on your water intake, it's an easy fix. Set a goal to drink more water each day, working up to 64 ounces in a 24-hour period. You'll feel the effects almost immediately.

Sweat it out

Exercise releases energizing hormones to give you a post-sweat boost. Just three 10-minute increments throughout the day can add up to the recommended 30 minutes of activity daily.

Limit alcohol

Alcohol signals your body to produce the sleep-inducing hormone melatonin, lulling you into a low-energy state. Further, drinking can negatively impact your quality of sleep and make you feel sleep-deprived the next day.

Fuel with food

For energy that lasts, aim to eat nourishing meals and snacks that contain a combination of complex carbohydrates, protein and healthy fat. Items high in sugar and refined carbohydrates cause your blood sugar to spike and quickly crash, which leads to feelings of sluggishness.

Control caffeine

A morning coffee can help jump start your day. However, if you rely on caffeine in the afternoon or early evening for a pick-me-up, there's a good chance it'll disrupt your sleep later.

Watch your portions

Large meals can leave you groggy. Aim to stop eating when you are comfortably full. For some people, eating too close to bedtime can make it harder to fall asleep. 

Stress less

Stress and anxiety can impact your energy and leave you feeling physically exhausted. Unplug and relax by doing yoga, meditating, journaling or trying other forms of self-care.