Get Proper Rest
- Between work, school, family and other personal matters, getting the right amount of rest can prove difficult. According to the National Sleep Foundation, adults require between seven and nine hours of sleep a night. Unfortunately, some adults receive much less, and this often leads to fatigue and exhaustion.
Combating exhaustion can be as simple as altering your sleep habits and aiming for at least eight hours of sleep a night. If you have to wake up at 7 o'clock in the morning, get into bed no later than 11 o'clock the night before. Other factors also contribute to lack of sleep such as poor sleeping environment and insomnia. Create a better sleep atmosphere by keeping a comfortable room temperature, turning off the television and lights and perhaps playing soft, relaxing music in the background. If necessary, consider purchasing a better mattress or ask your doctor for a safe sleep aid.
- Low physical activity also plays a role in fatigue and exhaustion. However, increasing daily movement and starting a fitness program can help boost your energy and combat exhaustion.
Start by incorporating 90 minutes of exercise into your week (30 minutes three times a week). Enjoy a neighborhood walk or jog, join a local gym or engage in other activities such as biking, swimming or sports. Once you've made the adjustment, increase your efforts and aim for 30 minutes of daily activity.
Take a Break
- Burnout and stress are major factors in physical and mental fatigue. Oftentimes, removing yourself from a stressful situation is the only way to cure exhaustion and rest your mind. Take time off from work and plan a vacation or mental health break. If your occupation creates ongoing stress and exhaustion, consider other employment options or ask your boss to lighten your load.
- If your inability to complete tasks or a busy schedule causes mental anxiety and exhaustion, scale back and reduce stress factors in your life. Too many personal obligations can drain your time and energy. Know your limitations and learn how to say "no" and delegate responsibilities. Keep a daily planner or schedule with you and prioritize your tasks. Set aside time each day for relaxation and personal time, and don't let anyone (family, friends, workmates) interfere with this time.
Rule Out Medical Conditions
- Attempt to self-treat exhaustion at home, but if your condition doesn't improve within a few weeks, make a doctor's appointment to rule out a medical problem. Chronic exhaustion that doesn't improve with home remedies may point to a medical condition such as anemia, infections, chronic fatigue syndrome, fibromyalgia or an autoimmune disorder.