Energise your life: Tips to beat fatigue in 2024

Tired of waking up tired?  

Feeling like you've aged a decade in the first few months of 2024?  

If you're constantly hitting the snooze button and dragging yourself through the day, it's time to kick that fatigue to the curb and reclaim your energy. As we navigate through 2024, let's explore some simple yet effective ways to banish tiredness and greet each day with gusto! 🌟 

Feeling a bit worn out vs. extreme exhaustion: Spot the difference 

You know those days when you're just a bit knackered but still manage to push through? That's the usual tiredness gig. You're still able to tackle your day-to-day stuff, hit the gym, and catch up with mates over a few brews, maybe with a few extra yawns thrown in. 

But then there are those times when you're hit with extreme tiredness. It's like your energy tank's gone AWOL, leaving you feeling drained both mentally and physically. Suddenly, even the thought of getting out of bed feels like a Herculean task, and your mood takes a nosedive faster than you can say "coffee." 

What's zapping my energy levels? 

Lifestyle factors play a huge role here. Ever pulled a late shift, traveled across time zones, or binged on video games or booze right before bed? Spoiler alert: They're not doing your sleep any favours.

But pinpointing the exact cause of your exhaustion can be as tricky as finding your keys on a Monday morning. Tiredness and fatigue are common reasons why folks Down Under book a trip to the doc's office. 

Feeling tired all the time could be down to a bunch of things:   

• Dodgy sleep habits. Burning the midnight oil too often or scrolling through your phone till dawn. 

• Health stuff. Sometimes, underlying health conditions like heart disease, diabetes, or endometriosis can leave you feeling drained. 

• Mental health. Anxiety can drain your energy faster than a dead phone battery. 

• Sleep troubles. Ever wake up feeling like you haven't slept at all? Sleep disorders like sleep apnea could be a reason. 

• Dodgy diet. Not getting enough iron from your grub? That could leave you feeling as tired as a sloth on a hot day. 

• Brain woes. Neurological disorders like narcolepsy can mess with your sleep-wake cycle, leaving you feeling exhausted all the time.

Source: Jean Hailes For Women's Health 

How much sleep do you really need? 

Dr. Preeya Alexander, AKA The Wholesome Doctor, breaks it down for us: there's no one-size-fits-all rule for sleep.

"We're all wired differently," Preeya says. "Me? I'm all about that solid eight hours. But my partner? He's good to go after just six or seven. It's all about finding your sleep 'sweet spot', as I like to call it. Generally, though, most adults need around seven to nine hours of sleep each night." 

How to kick fatigue to the curb 

If you're stuck in a tired rut and it's messing with your mojo, it might be time for a check-up with your doctor to rule out any underlying issues. 

Here are some tips to help zap that tiredness:  

• Nail your sleep routine: Keep a consistent bedtime and wake-up time to train your body for better sleep. And let’s not talk about those late-night Netflix binges! 🙈 

• Eat the good stuff: Opt for nourishing foods with low glycaemic index (GI) to keep your energy levels steady. Load up on veggies, fruits, and iron-rich foods like spinach and lean meats.  

• Get your move on: Break a sweat regularly to boost those energy levels. Whether it's a gym sesh or a brisk walk around the block, just get that body moving! 

• Shed some kilos: Carrying extra weight can drag you down. Focus on healthy eating and regular exercise to shed those unwanted kilos and revitalise your energy. 

• Stress less, live more: Find ways to chill out and unwind. Whether it's yoga, meditation, or just zoning out with your favourite tunes, prioritise relaxation to keep stress levels in check.  

• Curb the caffeine: Too much caffeine can mess with your sleep cycle. Swap that fourth cup of coffee for a refreshing smoothie instead. 

• Ease up on the booze: Limit alcohol before bedtime to avoid disrupted sleep patterns and those dreaded morning hangovers. 

• Hydrate, hydrate, hydrate: Guzzle down that H2O to keep fatigue at bay. Aim for 8 cups a day for the ladies and 10 for the blokes. Cheers to hydration!

For more information and resources:  

Read about sleep disorders from the Sleep Health Foundation. 

Learn about sleep and mental health from Beyond Blue.