So You’re Tired All The Time? Here Are Five Simple Remedies

There’s nothing worse than feeling tired and fatigued. Not to mention when this is a prolonged feeling and it seems as though you just can’t get on top of it. Here are 5 simple remedies that may help.

Wind down routine

In our busy lives, it feels like we’re constantly on the go. So, creating space in the evenings to unwind is crucial to a good night’s sleep, to reset our tired bodies. After dinner, prioritise any tasks for the next day and make time to have a relaxing bath or shower. Enjoy a peppermint tea and be sure to switch off any devices at least an hour before bed. This includes watching TV! Dim the lights in your bedroom and get into bed with a good book as a digital detox.

Also read: 6 Steps To A Better Night’s Sleep 


While enjoying the odd glass of wine in the evenings may feel like it’s helping us to unwind, for some it might be worth reassessing if that drink is impacting our sleep. Alcohol has sedative effects that can induce feelings of relaxation and sleepiness. While we may spend more time in deep sleep after consuming alcohol, it often causes our bodies to skip REM (Rapid Eye Movement) sleep. This is an important stage of restorative sleep and is crucial to our health. So if you’re feeling increasingly tired, try to cut back on the amount you’re drinking or include some alcohol-free nights through the week. 


If you’re a coffee lover who’s noticing a decline in the quality of your sleep, then it might be time to reconsider when you might be consuming it. Caffeine stimulates your body’s central nervous system, increasing alertness and reducing fatigue. Once ingested, it will take about 15-20 minutes to have an impact. But half of that caffeine can remain in your system for the next 4-6 hours. This is what experts describe as caffeine’s half-life, which is the amount of time it takes caffeine to work its way out of your system. Experiment with having no coffee after midday and notice any positive effects that doing this might have.

Also read: 3 Healthy Alternatives To Coffee


When we have a lot on our plate and a lot on our mind, it can feel hard to switch our brains off. This may result in our minds going into high gear as soon as we lay down to rest. Or it may have us waking in the night and being consumed by our thoughts. Get into the habit of journal writing at the end of the day to quieten the mind. Jot down the things you have achieved, things that are stressing you and their solutions. Try to also write a gratitude list to put us in a clearer positive frame of mind before bed.

Also read: 10 Ways To Quickly De-Stress


Exercise can absolutely give us energy! But when we are in a depleted, tired state, the type of exercise we’re doing may have a significant impact on the way we feel during the day. If your training regime is on the more intense side, try to add in a little more balance to your week. Replace two sessions with Yoga or Pliates, go for a walk in nature (which is amazing for our mental health and is a great leveller) or do some simple stretching at home.

Get back to feeling your best with 12WBT! Our meal and workout plans, and renowned mindset coaching, are tailor-made to help Aussie’s build healthy habits around nutrition, fitness, sleep, hydration and daily routines. Visit our website to learn more and kickstart your journey today!
Dane Pollock, BPED
Dane is an experienced Support Crew member in our Trainer/Fitness team and has always been passionate about helping people to live their healthiest and most rewarding lives. After completing a Bachelor in Physical Education, her initial plan of becoming a PE teacher took a turn as she started teaching Group Fitness at Les Mills and went on to train as a Personal Trainer. Group Fitness then took her travels globally as she worked as a trainer and presenter for Les Mills in Australia, the UK and NZ and as a Group Fitness Manager across various clubs around the world. As an avid runner, Dane loves looking after our 12WBT runners.

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