Daily fatigue and sleepiness can be negated by making a few good lifestyle changes. Changes are best made gradually on many levels.

We can improve our relationship with food, stick to a balanced diet, do physical activity, focus on stress reduction and, above all, develop a proper strategy when it comes to sleep.

Regular sleep is fundamental. The term regular itself refers to something that happens or occurs at fixed, repetitive intervals or at regular intervals. This means that an activity, event or process has a certain frequency or rhythm that is predictable and constant. If we relate this to sleep then the length of sleep is also important, where it is recommended that an adult should aim for a sleep duration of 7 to 8 hours per night and set fixed times for going to bed and waking up. For children and adolescents, longer sleep is needed, depending on their age.

If we are trying to take care of our sleep, good sleep hygiene is important in addition to the right amount of sleep. We try to make the bedroom comfortable, the room should be dark and quiet and the temperature should be right. An hour before bedtime, we should refrain from devices emitting blue light, which can interfere with the production of melatonin, the sleep hormone. So we try to avoid exposing our eyes to the light of the phone, tablet, TV or computer. Avoiding naps during the day also helps to achieve a proper sleep routine and regulation.

Another important aspect of improving our vitality on a daily basis is stress reduction. We can use many relaxation and anti-stress techniques. Breath work, yoga classes and meditation are just some of the activities that can help us reduce stress. It is also important to watch out for breaks from work, especially when working in a sedentary office or in a job that requires prolonged concentration.

Physical activity is also hugely appreciated for its positive effects on the whole body and mind. As well as having a significant impact on human physiology, physical exercise helps to relax, de-stress and allow for better sleep. Even low-intensity activities such as walking or cycling will produce noticeable changes in the quality of sleep and the quality of everyday life. However, it is important not to overdo it and avoid excessive physical stress, or overdo the volume and intensity of training, as the effect can be the opposite.

A balanced diet is another factor that influences our sleepiness and fatigue. The fatigue we feel is linked to the glycaemic fluctuations in our body. When blood glucose drops, we feel sleepy and tired. This is why it is important to eat regular meals with the right volume and balance of macronutrients and, above all, the right amount of vegetables and protein. When choosing a source of carbohydrates, try to choose whole grain products. We should avoid highly processed foods such as fast food and foods with a high glycaemic index, such as sweets or alcohol.

Alcoholic beverages further interfere with the quality of sleep. While alcohol can help with sleep, it can interfere with the normal sleep phases, lead to more frequent awakenings during the night, make it more difficult to fall back asleep after waking, and san sleep becomes less deep and more superficial, which affects the body’s recovery.

Fluid intake is responsible for proper hydration, which plays an important role in maintaining energy and reducing feelings of fatigue. It plays an important role in the transport of nutrients to cells and tissues. If this system is impaired in the manner of a fluid deficiency we will experience weakness. Water helps the body regulate body temperature through perspiration and sweat evaporation and is essential for many metabolic processes in the body, including the breakdown and absorption of nutrients.

Although coffee consumption does not dehydrate us at all, and the fluids consumed with coffee are included in the daily water balance, coffee consumed in the afternoon or evening can result in sleep problems. This translates into reduced recovery during sleep due to a reduction in sleep duration.