Feeling tired: how to get your energy back every day?

A passing dip or lasting tiredness: telling them apart

It helps to distinguish two situations:

• A passing dip: it comes after a bad night, a busy day, a big meal or a stressful period. It goes away with rest and better habits.
• Tiredness that settles in: it is there as soon as you wake up, does not go away with rest, and lasts for several weeks.

In the second case, do not try to make up for it alone with coffee or supplements. See your doctor, especially if the tiredness:

• has lasted several weeks with no explanation;
• comes with weight loss, fever or night sweats;
• leaves you breathless at the slightest effort or comes with palpitations;
• comes with low mood, loss of interest or marked sleep problems;
• stops you from doing your usual activities.

Persistent tiredness can have many causes, such as low iron, a thyroid disorder or poor-quality sleep, and deserves a proper check-up.

Sleep, your first fuel

We often forget it, but our first source of energy is sleep. Most adults need seven to nine hours a night. A few pointers:

• Keep regular hours, including at weekends, as far as possible.
• Listen to your evening signals: yawning, stinging eyes. That is the right time to go to bed.
• Switch off screens at least an hour before bed.
• Avoid coffee and caffeinated drinks after 4 pm.

If you want to go further, I have written a whole article on good habits for better sleep.

Naps: good or bad idea?

A short nap can help you get going again. The right format: around twenty minutes at most, early in the afternoon. Any longer, or too late in the day, and it may disturb your night's sleep. Even without sleeping, closing your eyes for a few minutes somewhere quiet does you good.

The post-lunch slump: what helps

The drop in alertness early in the afternoon is partly natural: our body clock has a small dip at that time. But a heavy meal makes it worse. For a lunch that does not knock you out:

• Build a balanced plate: half vegetables, a quarter protein (fish, eggs, meat, pulses), a quarter starchy foods, preferably wholegrain.
• Avoid very fatty or very sugary meals at lunchtime, as well as large amounts of white bread.
• Eat slowly, sitting down, away from screens if possible.
• Walk for ten minutes after your meal, ideally outside.
• Save alcohol for special occasions: even one glass at lunch deepens the slump.

In the afternoon, if the dip comes back, choose a piece of fruit, a handful of nuts or a yoghurt rather than a chocolate bar: the energy lasts longer.

Move, get daylight and take breaks

It may sound paradoxical, but when you are tired, moving often gives you a lift. Regular physical activity is part of the advice for feeling better day to day. No need to perform:

• Walk at least thirty minutes a day, in one go or in several.
• Get up every hour if you work sitting down: two minutes standing, a few stretches, a glass of water.
• Get out into daylight, especially in the morning. Natural light helps our body clock stay on track, which matters even more in autumn and winter.
• Air your room for ten minutes, morning and evening.

Mental fatigue counts too

Notifications, messages, tasks piling up… Mental load is as draining as physical effort. Give yourself real breaks, without your phone. Write down whatever is going round in your head to free your mind. And when you can, learn to say no to what is not a priority.

What we eat and what we drink

Our energy comes from our food. A few simple pointers:

• Do not skip breakfast if you are hungry in the morning: a wholegrain starchy food, a source of protein and a piece of fruit.
• Drink regularly, around 1.5 litres of water a day. Not drinking enough can add to the feeling of tiredness, and we sometimes mistake thirst for a dip in energy.
• Think iron: red meat, black pudding, lentils, dried beans, with a food rich in vitamin C to make the most of it.
• Think magnesium: nuts, pulses, wholegrains, dark chocolate, bananas.
• Stock up on vitamin C with citrus fruit, kiwi, peppers and parsley.
• Go easy on coffee: it gives you a boost in the moment, but too much, or too late, harms your sleep and therefore the next day's energy.

B vitamins, found in wholegrains, eggs, dairy, fish and green vegetables, are also part of an energising plate.

Food supplements: what they can and cannot do

A food supplement does not erase a short night or an exhausting pace. It can, however, complement a diet that is not always perfect. Here is what European regulations say about a few nutrients:

• Vitamin C contributes to the reduction of tiredness and fatigue.
• Vitamins B2, B5, B6, B9 and B12 contribute to the reduction of tiredness and fatigue.
• Iron, copper and manganese contribute to normal energy-yielding metabolism.

Forever Daily brings these vitamins and minerals together in a 55-ingredient formula. Absorbent-C provides vitamin C in a chewable tablet with honey. For an occasional need, FAB X is a sugar-free energy drink containing vitamins B3, B5, B6 and B12, which contribute to the reduction of tiredness and fatigue.

My rules:

1. Do not combine without thinking: several products may contain the same vitamins.
2. Stick to the recommended daily dose.
3. Ask for advice if you are pregnant or breastfeeding, taking medication, or for a child.

And I always say it: food supplements should not replace a varied and balanced diet and a healthy lifestyle.

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