What to do in case of constant tiredness and lack of drive despite sleep

Getting up in the morning is easy for few people, but the day becomes a torment when the tiredness just doesn't go away. Do you find it hard to concentrate despite enough sleep, and does the tiredness accompany you throughout the entire day? Extreme tiredness and lack of drive despite sleep can have many causes that you absolutely should identify. We give you some tips on how to overcome tiredness, recharge your battery, and feel fit and lively again.

Set small goals

Setting goals that are too high can quickly lead to demotivation, especially when you are exhausted and tired. Therefore, set small goals every day that you can achieve. Creating routines and making a small plan can turn healthy behavior into positive habits. 

To slowly overcome your fatigue, a short walk can be enough. Make sure to choose something you also enjoy. So you decide whether it will be a walk, a small workout, or meditation. Start small so you don’t overwhelm yourself. Just a few minutes of activity are enough at first to create small, healthy routines.

Keep a journal of your activities

At the end of the day, it feels good to write down what you have accomplished. Even small successes can have an euphoric effect on the brain. So if you set a goal to take a 20-minute walk, you can now check it off your list in the evening. This will affect your mood because dopamine is released in the brain during such processes. Everyday tasks can also be on your list, as you often accomplish much more than you initially think. This will help you appreciate your performance more and start the next day more motivated. 

Move your body when tired

Movement and physical activities that you enjoy can help lift your mood and especially your energy level. At the same time, the motivation to move your body when you are tired and unmotivated is an even greater challenge. Find one thing that you generally enjoy and that involves movement. Don’t set your goals too high – even 10 minutes a day can be enough to feel fitter. 

If you need an extra push, you can arrange an activity with a friend. That way, it will be harder for you to skip it. Go for a walk, swim, do yoga, or play table tennis or frisbee. Gardening is also a great way to bring movement into your daily routine. You will notice a different and more satisfying kind of exhaustion afterward. 

Practice meditation and relaxation exercises for more energy

Mindfulness, meditation, and breathing exercises can help your mind and body relax, making you feel more energized. Plus, these exercises only take a few minutes a day to notice a difference. Use this time to become aware of what is happening in your body and mind. 

To avoid feeling lost when entering this area, you can use guided meditations. These will help you fully focus on your inner self during this time. Guided breathing exercises also support you at the start. Over time, you will notice that your fatigue and lack of drive decrease, and you will go through the day calmer, more relaxed, and more focused.

Question your expectations

You can't jump out of bed full of energy every day. So don't expect it from yourself, as that can worsen stress and anxiety. Realize that there are days when you need a little more time to get fit. Or that there are days when things just don't go the way you'd like. Acceptance will help you more here than striving for perfection. 

If you already notice in the morning that it will be a rough day, you should plan several breaks and small rewards for completed tasks. Be kind to yourself. The next day brings a new chance. 

Improve your sleep hygiene

Are you often tired even though you are convinced you had enough sleep? However, this could already be the problem. Sleep is not just sleep, as frequent awakenings, restless tossing and turning, as well as snoring or suffering from sleep apnea can massively affect sleep quality. Pay attention to common rules, such as avoiding your smartphone an hour before bedtime or not eating heavy meals beforehand. 

If you already have trouble winding down and falling asleep in the evening, a therapy blanket might be just the right thing for you. A therapy blanket applies gentle pressure to the body, helping you relax better and eventually fall asleep. You will notice that your sleep deepens and you wake up more refreshed. This can automatically help you start the day with more energy and less fatigue.

A doctor's visit as the first point of contact for persistent fatigue

If you struggle with extreme fatigue over a longer period, you should definitely see a doctor. The cause of persistent fatigue can have a medical reason and may indicate an illness, past infection, or deficiency. Fatigue despite sufficient sleep can, for example, be a consequence of fibromyalgia, depression, or a hormonal disorder – the possible causes are very diverse, which is why only a medical examination can provide certainty. Once a diagnosis is made, you can be treated and therapy can be targeted.