Ways to Fight Fatigue and Sleep Better

There are many good ways to fight the feelings of fatigue and tiredness. Not getting enough sleep each day can disrupt hormones that signal your body's need for nourishment. There are foods that can help increase energy levels and help you feel satisfied without overeating.

There are certain vitamins and minerals that can have an effect on how well you sleep. Getting the right amounts of vitamins B6 and B12, calcium, iron, and magnesium can help you to have healthy sleeping patterns. Vitamin B12 helps to fight fatigue by building strong and healthy red blood cells. It may also help insomnia by having an effect on melatonin, which is a hormone that regulates sleep cycles.

Carbohydrates can help you sleep. Eating carbohydrates, such as oatmeal and whole grain products, can increase levels of serotonin to help you sleep better.

Caffeine can keep you alert. Small amounts of caffeine over the length of a day, such as 8 ounces or less each time you drink, can keep you more awake, alert and focused than a large amount would. A large amount of caffeine would peak in the bloodstream sooner than if you spread it out and take smaller doses over a length of time.

Fight Fatigue with Food

It is found that eating enough inulin, which is found in foods such as chicory root, leeks, onions, garlic, Jerusalem artichokes and some yogurts, can fight off feeling tired. It also boosts good bacteria in the colon and can help the absorption of calcium. It is recommended to get 5 g of inulin per day.

Music Increases Energy Levels When Exercising

It is found that upbeat music can increase the flow of the hormone adrenaline and increase energy levels to help a person workout longer. Exercising to the beat of a song can decrease the amount of oxygen the body needs and a person would be able to workout longer before feeling tired. To benefit the most, the song’s tempo should be four to five beats higher than a person’s heart rate.