Quick tips to combat tiredness during the day

Almost every second German complains about sleep problems. No wonder that hardly anyone gets through the day without periods of tiredness. The famous spring fatigue often unintentionally slows us down, especially in our professional lives and family life. So what can we do to stay focused and productive? Here you can find out how you can ensure more alertness during the day and what quick tips can help you overcome daytime tiredness.

Table of Contents

1. Fatigue during the day
2. Healthy sleeping habits to combat fatigue
3. Quick tips to combat tiredness during the day
4. Conclusion

1. Tiredness during the day

The exciting Netflix series, the long phone call with friends in the evening or the alarm clock that is way too early in the morning - sometimes you just can't prevent yourself from getting enough sleep at night. However, a lack of sleep often becomes noticeable the next day when tiredness catches up with us and hits, especially in the midday slump. Our concentration decreases, our eyelids become heavier and every movement becomes an effort. A lack of sleep and persistent fatigue not only harm our bodies and minds, but also often prevent us from completing tasks and pursuing important activities.

Especially as the seasons change, it is often difficult to stay awake and focused during the day and we suffer from the famous winter or spring fatigue. Then our body has to adapt the hormonal balance and circulation to the fluctuating temperature and light conditions. These processes require a lot of energy, which makes adequate rest during sleep even more important for a waking day.

2. Healthy sleep behavior against fatigue

Important recovery and repair processes take place during sleep, which ensure that we wake up the next morning refreshed and with new energy. At night, numerous metabolic processes take place, our immune system works at full speed and our brain processes and stores information. You can read about exactly what happens while you sleep here. If our sleep is disturbed or falls short, we cannot recover sufficiently and become tired and listless more quickly during the day. Approx. 7 – 8 hours of sleep are recommended by experts, although the exact optimal sleep duration depends on individual factors. The good news: An acute lack of sleep can be compensated for, for example by taking short power naps or sleeping in on the weekend. In the long term, however, healthy sleeping habits are the most important basis for our health and performance in everyday life.

If you still suffer from severe tiredness during the day, especially in spring, we have a few immediate tips here that will help you overcome the nasty tiredness during the day.

3. Quick tips to combat tiredness during the day

#1 Adequate fluid intake

Stay hydrated! Drinking plenty of water is not only healthy, but also an easy way to combat fatigue. Because our body lacks fluid, important metabolic processes slow down and we feel weak and weak. In order to function normally, the body must ensure that its fluid levels do not fluctuate too much. Between 1.5 to 2 liters spread over the day is therefore strongly recommended. Mineral water, diluted juice spritzers and isotonic drinks are suitable to prevent fatigue. In this way, you not only supply your body with fluids, but also with important electrolytes!

#2 Oxygen and sunlight

Light functions as an important regulator of our sleep-wake rhythm. Sunlight in particular promotes the release of serotonin, the awakening hormone, and at the same time ensures that the production of the sleep hormone melatonin is reduced. Fresh air also helps to counteract creeping tiredness during the day by boosting circulation and helping to supply the brain with enough oxygen. A short walk in the fresh air under daylight or regular ventilation are simple and effective tricks to combat increasing daytime sleepiness.

#3 Variety and new stimuli

Little exercise and monotonous tasks have a tiring effect on the body and mind and strain your ability to concentrate and perform. The following applies to combating tiredness: Any external stimulus wakes up the brain! If possible, try to vary your activities and take short breaks more often to relieve your brain. Also, move around every now and then, for example with small stretching exercises or short walks, to keep your body and circulation active and create new stimuli.

#4 The right diet

How we eat has a big impact on our physical state. Only when the body and brain are supplied with the optimal amount of nutrients can they work optimally. With a balanced, vitamin-rich diet, you provide your body with enough energy and avoid under- or over-supply of individual nutrients. You can find more detailed information about the interaction between our diet and sleep in this article.

Fast energy: The famous “nerve food” can help against acute symptoms of fatigue. A piece of dark chocolate or a handful of nuts provide sugar, bitter substances and healthy fats that can provide the body and brain with short-term, quick energy and thus support concentration and alertness. But be careful: Avoid excessive fluctuations in blood sugar levels, as the rapid high can then be followed by even greater fatigue.

Classic stimulants: Coffee, cola and black tea are known for their stimulating effects. This is due to the stimulating effect of the caffeine contained, which stimulates the nervous system. If you suffer from tiredness during the day, you can quickly find relief with a cup of coffee. The stimulating effect then sets in after approx. 30 minutes and usually lasts up to three hours. The “caffeine” (tea) in green or matcha teas works slower but also longer due to the tannins it also contains and may therefore not help faster but more effectively against persistent tiredness during the day.

#5 Secret Weapon Power Naps

With a power nap we can recharge our batteries for the rest of the day in just a few minutes. Done correctly, short sleep can partially compensate for lack of sleep at night and help reduce stress, strengthen the immune system and improve mood. This way you can quickly gather new energy and maintain your ability to perform and concentrate throughout the day. You can find out how you can overcome daytime tiredness in just a few minutes in our article How power napping works.

4. Conclusion

• Spring fatigue is the body's natural response to changes in light, temperature and daytime conditions.

• Adequate fluid intake of at least 1.5 – 2 liters throughout the day helps prevent symptoms of fatigue and supports the body in its healthy functioning. It's best to use mineral water, diluted juice spritzers or isotonic drinks.

• Sunlight and fresh air support the release of serotonin and oxygen supply and naturally ensure more alertness.

• Varied activities or exercise breaks offer the body and brain new stimuli, promote concentration and offer quick help against tiredness in everyday life.

• Classic stimulants such as caffeine help against acute fatigue. In the long term, a balanced diet makes sense so that we are optimally supplied with important nutrients and energy.

• Power naps provide you with new energy within minutes and are an efficient weapon against tiredness during the day.