For example, you might choose to go to bed at 11 pm and wake up at 7 am each morning. This gives you 8 hours of sleep a night. Avoid the urge to stay up late or sleep in on the weekends. This can disrupt your sleep schedule and leave you feeling exhausted.

Keep technology out of the bedroom. At the very least, don’t use phones, tablets, or computers in bed. Stop using bright screens an hour before bed. The light can keep you awake and disrupt your rest. Reduce noise in the house or bedroom while you sleep. Avoid sleeping with music or the TV on. If you need some sound, try using a white noise machine instead.

You can always drink decaf coffee or a caffeine-free tea, like ginger, chamomile, or hibiscus tea.

If you work during the day, you may need to fit your nap during lunchtime or take it when you come home from work every day. If you cannot sleep at night, do not take a nap. Instead, try to stay awake until it is bedtime.

Schedule this break for the time of day when you usually feel most tired or down. Choose an activity that helps you feel calm, such as deep breathing or drawing.

For example, you may experience fatigue if you are deficient in iron, vitamin B, or magnesium. [7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Your doctor can recommend dietary changes, allergy treatments, and strategies for identifying and avoiding allergy or inflammation triggers.

For example, you might have a snack of carrots and hummus, celery and peanut butter, beef jerky, or a hard-boiled egg. Eat whole grains instead of white grains. Go for whole wheat bread, brown rice, oatmeal, and wheat pasta instead of white bread, rice, and pasta. Avoid foods that are high in added sugar. If you need something sweet, stick to fruit or yogurt, but don’t overdo it. Too much sugar can cause a spike in blood pressure and make you crash after eating.

If you’re in an office or school all day, use your breaks to do something active, like going up and down stairs, walking around the building, or doing dynamic stretches. Exercising for at least 30 minutes each day can help you fight symptoms of fatigue and improve some symptoms of depression. Go for a bike ride, run, or swim. Visit the gym at least 2-3 times a week for weight lifting, cardio, or a fitness class.

If you feel like you can’t leave the house, just try calling someone, such as your mother or best friend. Look to hang out in low-key or laid-back situations. Consider getting coffee with a friend or chatting with a coworker.

You can take these herbs as pills, tinctures, or teas. Follow the instructions on the label for dosing. While adaptogens are generally safe, always talk to your doctor before starting supplements or herbal remedies to make sure that the herbs won’t interfere with your medications. In general, only take adaptogens for 12 weeks at a time. Afterwards, take a break for 2 weeks or start taking a different adaptogen, so that your body doesn’t get used to the herb. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

For example, if you tend to feel especially stressed out around a particular acquaintance, spend as little time with them as possible. When you can’t avoid stress, try managing it with techniques like yoga or mindful meditation.

If you consistently cannot sleep at night, ask your doctor if you could have a sleep disorder. Depression is often a symptom of sleep disorders, like obstructive sleep apnea, restless leg syndrome, or chronic insomnia. If you struggle to stay awake during the day, even after a full night of sleep, ask your doctor if you might have hypersomnia. Hypersomnia is excessive sleepiness during the day.

Common SNRI’s include Cymbalta, Fetzima, and Effexor XR. Common SSRI’s include Lexapro, Zoloft, Paxil, and Prozac. Do not stop taking your medication without your doctor’s permission. If you are on any medications other than antidepressants, be sure to tell your doctor as well.

If you are diagnosed with a sleep disorder, such as insomnia, your doctor may prescribe a sedative to be taken before bed. If you were diagnosed with hypersomnia, your doctor may give you a stimulant to take in the morning.

If you have insomnia or difficulty sleeping at night, take your antidepressant in the morning if possible. In this case, the antidepressant could be interfering with your ability to sleep.