Did you know that many foods contain the sleep-inducing amino acid tryptophan⁽¹⁾ and are very likely to make you feel tired after eating them? Integrate them into your dinners for a great night of rest, but you should go light on these at morning or lunchtime:

• Milk
• Meat: pork, chicken, beef
• Fish: tuna, mackerel, salmon, halibut, trout
• Cheese: Parmesan, Emmental, Edam, Brie, Camembert
• Cereal products: oats, products with spelled flour/millet/(buck)wheat
• Nuts: hazelnuts, cashews, walnuts

Some extra ways to deal with fatigue –

Make sure you hydrate

Being thirsty doesn’t just lead to dry mouth. It’s also a common cause of fatigue[*]. Dehydration can arise from a variety of circumstances ranging from sweating profusely to having diarrhea, vomiting, or simply not drinking enough H2O[*].

Follow A Well-Balanced Diet

A variety of vitamin and mineral deficiencies may provoke fatigue. These include deficiencies in iron, vitamin B12, omega–3 fatty acids, and vitamin D, all of which can result from eating a low-nutrient diet[*][*][*][*]. Eating a diet high in unhealthy fats, added sugars, or processed foods can further deplete your energy[*]. Again, if you think you have a vitamin deficiency, speak directly to a doctor about your symptoms.

Get Moving

When you’re feeling tired, you probably just want to lie around on the couch and maybe binge your favorite TV show. But overwhelmingly consistent research suggests you’re probably better off getting some exercise[*].

Participating in physical activity on a regular basis is associated with higher levels of energy and reduced fatigue. Getting a move on can also reduce anxiety and promote a positive mood, thereby targeting another common cause of tiredness. Choose something you enjoy. Even a 10-minute walk may yield a moderate energy push[*].