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What to do against constant tiredness?

Constant tiredness and lack of motivation can affect many areas of life. Your general well-being decreases, your performance decreases and everything seems more tiring than usual. But what can you do to combat constant tiredness and exhaustion? This article provides useful tips and tricks.

Why am I constantly tired?

To find out what you can do to combat constant tiredness, you should first find out why you are constantly tired. As a rule, tiredness is a warning sign from the body. It is telling you: I need to rest. It should therefore not be taken lightly.

The causes are very different. The process is usually gradual, so those affected don’t really know why they are constantly tired. It therefore helps to take a moment away from everyday life and scrutinise it. This can reveal “energy guzzlers” – for example, stress at work, constant availability or difficulties balancing family and work. But bereavement or financial difficulties can also lead to permanent tiredness and exhaustion.

In some cases, medication is also to blame for the fact that you are always tired. Certain allergy medication or antidepressants can lead to persistent tiredness. However, if you are constantly tired because you are taking medication, you should not simply stop taking the medication. A discussion with your doctor is advisable. It is often possible to find alternatives that have fewer side effects.

Mental and physical illnesses can also lead to fatigue. For example, tiredness is one of the symptoms of diabetes mellitus, low blood pressure, an underactive thyroid or an iron deficiency. In order to rule out such causes, it is urgently advisable to speak to a doctor.

Especially if you want to find out what to do about constant tiredness with headaches or during pregnancy, a visit to the doctor is essential. A detailed consultation and blood tests can determine the individual cause of persistent tiredness.

The effects of constant tiredness

Persistent tiredness manifests itself in many ways. Many people are generally irritable and react sensitively to loud noises. Others feel overwhelmed by everything and are built close to the water. And still others become restless, restless and fidgety.

In addition to psychological signs, there are also physical symptoms that are associated with persistent tiredness and exhaustion. These include, among others

– Sleep disorders

– stomach pain

– Digestive problems

– Cravings

– Frequent infections

– Twitching eyelids

Tips against constant tiredness

Unless you have an illness whose symptoms include tiredness, there are a few tips that can help. This will help you to recharge your batteries and start the day with more vigour.

Sufficient exercise

Sport gets the circulation going. It’s best to choose a sport that you enjoy. This could be walking, jogging, yoga, Pilates or a workout in the gym.

Sufficient exercise also helps to lower stress hormone levels. This allows you to get a restful night’s sleep, making you fitter and more efficient overall. Exercise in the fresh air is particularly effective.

However, this does not mean that you have to commit to competitive sport straight away. Just 10-20 minutes of exercise a day is enough to combat permanent tiredness.

Fresh air

Fresh air helps to clear your head . Studies have also shown that it is easier to reduce stress outdoors. Blood pressure and heart rate are also said to be normalised in the fresh air.

Healthy food

You are what you eat. This saying applies on so many levels. Especially if you feel tired all the time, a poor diet may be the reason. There are foods that put a strain on the body and slow down the metabolism. This makes you feel tired. It is therefore better to eat healthy foods such as fruit and vegetables.

It is also important to eat a balanced diet. Only when the body is supplied with all the necessary nutrients can all the important processes take place. A vitamin or mineral deficiency can quickly manifest itself in the form of fatigue and tiredness.

Drink enough

Experts recommend drinking 1-2 litres of water a day. Alternatively, you can also drink unsweetened tea. However, you should avoid sugary drinks and alcohol. These only slow down the metabolism and lead to fatigue in the long term.

Water is particularly important as it is an essential main component of all body cells. The skin, brain and mucous membranes also need sufficient water.

Sufficient sleep

It’s obvious: what should you do to combat constant tiredness? Sleep! Sleep is not only important for our general well-being, but also for our health. This is because the body and mind regenerate during the night. During this time, for example, the body’s defences build up and the metabolism normalises.

A fixed sleep rhythm, sufficient sleep duration and the right environment are helpful for a high quality of sleep. If you can’t wind down in the evening, you can use herbal preparations to help you relax. It also helps to think about everything you have achieved during the day in the evening so that you can go to sleep with peace of mind. Many people also swear by relaxation exercises in the form of yoga or breathing exercises.

Regular breaks

What can you do to combat tiredness despite getting enough sleep? In fact, permanent tiredness is not always related to a lack of sleep. Sometimes everyday life is simply too stressful. Regular breaks are advisable in order to be able to fulfil all requirements.

Social contacts

People who are constantly tired often tend to withdraw from other people. However, this is a factor that can make things even worse. The fact is that socialising can do a person good and lift their mood. So if the fatigue is caused by a depressive mood, it can be very important to continue socialising.

The power of vital substances: What to do about constant tiredness?

In addition to tips on what you can do to combat constant tiredness and exhaustion, there are also popular remedies. There are vital substances that support the body and mind in regaining more vigour . In some cases, it can also be helpful to take dietary supplements. It is important that these are only a supplement to the tips mentioned above and are of a high quality , as is the case with Kingnature. Natural supplements in particular have a good reputation, as they generally have a high bioavailability, meaning they can be effectively absorbed and utilised by the body.


The mineral magnesium balances out the release of adrenaline. A magnesium deficiency is therefore often accompanied by persistent tiredness and loss of strength. But which foods contain magnesium?

The mineral is contained in kernels and seeds such as sunflower and pumpkin seeds as well as almonds, linseed and sesame seeds. Many pulses are also full of magnesium.

B vitamins

B vitamins – especially vitamin B12 – have a reputation for keeping you fit . Vitamin B12 is primarily needed for cell division and haematopoiesis. It is also significantly involved in the nervous system. A lack of vitamin B12 therefore manifests itself in the form of weakness, tiredness and concentration problems.

Vitamin B12 is found in leafy vegetables, fermented vegetables, meat, fish, milk and cheese. Offal and liver in particular contain a lot of vitamin B12.

Vital substances for the immune defence

As persistent tiredness quickly leads to a weakened immune system and recurrent illness, vital substances for the immune defence are worth their weight in gold. Vitamins and minerals are available as supplements, but are also contained in various foods. Examples of foods that support the immune system include

Vitamin C: peppers, citrus fruits, rose hips, cress, kale, sea buckthorn, broccoli, fennel

Selenium: Pulses, mushrooms, garlic, broccoli, asparagus, onions, white cabbage

Zinc: pulses, fish, meat, dairy products

Vegetable stimulants

What else can you do to combat constant tiredness? There are in fact herbs and other plants that can alleviate fatigue:

– St John’s wort

– valerian

– hops

– lemon balm

– roseroot

– Passion flower

– lavender


The speciality of these plants is that they are considered to be both sleep-inducing and relaxing. This is because they are said to have a balancing effect. They are said to be able to reduce fatigue in the long term and improve the quality of sleep at night.

There are also herbal stimulants such as ginseng, green tea and guarana. These contain caffeine, which is why they can quickly help combat tiredness. However, as some people are sensitive to caffeine, these energisers are not suitable for everyone without restrictions.


What can I do to combat constant tiredness and fatigue? Many people who are affected by these symptoms ask themselves this question. In any case, it is important to find out the cause. A consultation with a doctor can be helpful. This way, it can be ruled out that a serious illness is behind it. There are useful tips and tricks to combat fatigue permanently, as well as vital substances that have a supportive effect.