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21 Homemade Cleaner Tips That Actually Work Better Than Commercial Cleaners

21 Homemade Cleaner Tips That Actually Work Better Than Commercial Cleaners

You may have heard of cleaning with vinegar and baking soda, but you may doubt if they really work. I can assure you that they absolutely work – and work effectively.

Let me be honest: cleaning is not my favorite thing to do. Moreover, unpleasant odors and the air-contaminating nature of commercial cleaners always troubled me and caused me to put off cleaning.

We know most commercial cleaners are harmful to our health and the environment. The challenge is to make an old habit into a new lifestyle. You can find the health and environmental effects of commercial cleaning products by checking the EWG rating by Environmental Working Group. The rating criteria include concerns with asthma, skin irritation, and cancer. Try looking up your “natural” commercial cleaner’s rating.

In search of more pleasant and natural cleaning methods, I dumped all commercial cleaning products and replaced them with non-toxic homemade cleansers about a year ago. I can breathe much better while cleaning, and I am very pleased with this lifestyle change, which will last for the rest of my life. More importantly, these homemade cleaners not only efficiently clean almost anything, but also often work better than commercial cleaners. These are cost-effective too.

The essentials:

  • Vinegar (distilled white vinegar) removes water-based buildup particularly well. It also removes mold and wax, and disinfects and deodorizes surfaces. White vinegar consists of 5 percent acetic acid and 95 percent water. The smell of vinegar lasts only for a short while after cleaning. Lemon juice can also be used instead of vinegar.
  • Citric acid is lesser-known, but cleans exceedingly well and is a cost-effective agent of homemade cleaners. It is a weak acid from citrus fruits and is commonly used for preserving and flavoring food. An advantage over vinegar is that it has no smell. It comes as a form of crystalline powder, and you can buy it readily online such as Amazon. If you don’t have it, you can use vinegar instead, though I think citric acid cleans better.
  • Baking soda (Sodium bicarbonate) deodorizes, whitens, and works as scouring powder. If kept it in a closed container in a dry place, it lasts for several months. You can test if your baking soda is still effective: drop a small amount of vinegar (or lemon juice or a citric acid solution) on a pinch of baking soda. If it is active, you will see foaming as a result of a chemical reaction.

I keep vinegar, citric acid powder, and baking soda readily available, each in its own plastic sauce bottle.

  • Biodegradable cleaner is especially suited for removing grease such as oily tableware and cookware. I use Dr. Bronner’s Sal Suds biodegradable liquid cleaner, which gets an A grade on the EWG rating.
  • Castile soap is mainly made from olive oil and/or coconut oil and is safely used for body cleaning. It is milder and more versatile than Sal Suds biodegradable cleaner, but may be less economical for cleaning purposes.

The following are useful cleaning tools that will save your time. While not biodegradable, these are considered non-toxic – and also save water.

  • Melamine sponges make your cleaning life much easier in various ways. The secret of the “magic” is that a melamine sponge works like super-fine sandpaper. Other than Mr. Clean Magic Eraser, you can buy inexpensive alternatives with the same quality at discount stores or online. (Note: an ingredient of melamine sponges called formaldehyde-melamine-sodium bisulfite copolymer is not the same as a toxic chemical formaldehyde.)
  • Microfiber cloths trap dust and wipe dirt without leaving lint on the surface, due to their ultra-fine synthetic fibers.

Note: Before applying any of the cleaning methods below, I recommend testing first at an inconspicuous area.

Everyday Cleaning

2-43936630_efc181a7a1_o-_cleaning-by-ryan-harvey_flickr_edit_edit_770x433
    Cleaning by Ryan Harvey via Flickr

    1. Take Advantage of Melamine Sponges, and Keep All-Purpose Sprays Made of Vinegar, Citric Acid, and/or Biodegradable Soap Handy

    Melamine sponges are surprisingly versatile. With just a little water, it even removes permanent marker and cleans sneakers’ surfaces. While a melamine sponge cleans just about anything, it is not recommended to use for glossy or varnished surfaces in order to avoid scratches. You can cut the sponge with a kitchen knife to small pieces for handy uses. Although it is reusable, it shrinks as you use.

    All-purpose Homemade Cleaners:

    • Vinegar solution
      Mild: 1 tablespoon distilled white vinegar + 1 cup water
      Strong: 1 cup distilled white vinegar + 1 cup water
    • Citric acid solution
      Mild: 1 teaspoon citric acid powder + 1 cup water
      Strong: 2 ½ teaspoons citric acid powder + 1 cup water
    • Dishwashing soap
      Mild: ¾ teaspoon Sal Suds + 1 cup water + optional: a few drops tea tree oil
      Strong: 2 teaspoons Sal Suds + 1 cup water + optional: 5-10 drops tea tree oil

    Keep each solution handy in its own labeled spray bottle. Strong solutions do not mean harsh solutions. Personally, I use strong solutions for almost any cleaning. You can adjust the proportion of a solution according to your needs.

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    Above all, a combination of a melamine sponge and a strong citric acid solution works best to remove tough stains on various surfaces quickly and easily.

    Baking soda can also be added in the vinegar solution, though the mixture leaves somewhat dull texture on the surface. Baking soda in this use mainly acts as scouring powder, but a melamine sponge works better for this purpose.

    Citric acid solutions above have stronger acidity than that of vinegar solutions above because an acetic acid in white vinegar is already diluted by water to only 5 percent, whereas acid in citric acid powder is 100 percent. Vinegar or citric acid powder can also be used without adding water for some cleaning.

    Dishwashing soap above is based on Dr. Bronner’s Sal Suds biodegradable cleaner, which is concentrated. Please follow appropriate measurement of the particular biodegradable soap.

    Tea tree essential oil is widely used as an antibacterial agent.

    2. Shine Windows and Mirrors with Microfiber Cloths, Melamine Sponges, Vinegar, or Citric Acid

    To wipe off dust on windows or mirrors, use a dry microfiber cloth or dry melamine sponge.

    For heavy cleaning, clean with a slightly moist melamine sponge or microfiber cloth. You can also use an extra-mild solution (1 teaspoon of vinegar and 1 cup of water, or ¼ teaspoon of citric acid and 1 cup of water). Finish with a dry microfiber cloth to remove water residue.

    To remove tough water residue or streaks, fine steel wool works quickly. Although steel wool does not scratch ordinary glasses, it is always safe to test the surface first.

    3. Freshen Your Room with Rubbing Alcohol Spray, or Eliminate Room Odors with Vinegar or Baking Soda

    Rubbing alcohol (isopropyl alcohol) spray removes room odors quickly – this certainly works! Optionally, you can add a few drops of essential oils that have a deodorant property, such as lavender, to diffuse a pleasant scent. Vodka spray also seems to work, though I haven’t tried that yet.

    Another way to remove room odors is to leave a bowl filled with vinegar or baking soda in a room.

    Laundry

    3-2609350734_7efc5d958f_o_laundry-room-by-paula-henry_flicker_edit2_770x578
      Laundry Room by Paula Henry via Flickr

      4. Wash Clothes with Biodegradable Cleaner

      A commercial detergent Tide Free & Gentle, which I used for years, is labeled “Free of Dyes & Perfume; Dermatologist Tested.” Nonetheless, I was stunned to find an F grade on the EWG rating. Sal Suds biodegradable cleaner washes clothing well, yet is not harsh on the skin. I use 1-3 tablespoons, depending on the load. Alternatively, washing soda or Castile soap can be used to clean clothes.

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      Optionally, baking soda can be added in the wash cycle to remove odors and whiten clothes.

      5. Rinse Laundry with Vinegar, and Dry Clothes Faster with Wool Dryer Balls

      White vinegar (¼ cup-1 cup, depending on the load) can be added in the rinse cycle. It softens clothing without leaving the vinegar smell. Why does this work? It is an alkali and acid reaction: an acid of vinegar neutralizes the clothes soaked with alkaline soap. The vinegar softener also works well with laundry with a commercial detergent. A word of caution: Do not add vinegar in the wash cycle – doing so will cancel out effectiveness of cleaning ability.

      Dryer balls soften laundry and shorten drying time: they keep clothes from tangling by bouncing around inside the dryer. The more balls (3-6) you use, the faster your clothes will dry. An eco-friendly option would be 100 percent wool dryer balls rather than their plastic or rubber counterparts.

      Bathroom

      4-bath-by-enrico-corno-1220567_freeimages_edit_770x513
        Bath by Enrico Corno via Freeimages

        6. Make Toilet Bowls Sparkle with Vinegar or Citric Acid

        Commercial toilet bowl cleaners are among the harshest with a strong smell and eye-irritating agents. You can clean a toilet bowl in a more pleasant way.

        For regular cleaning, spray vinegar or a strong citric acid solution (2 ½ teaspoon of citric acid and 1 cup of water), and leave it for 15 minutes to 1 hour (the longer, the better). Scrub with a brush, and flush. Alternatively, you can spray dishwashing soap, though I found it is less effective for this cleaning.

        For deep cleaning, spray a strong citric acid solution, and sprinkle ½ cup of citric acid powder inside the toilet bowl including under the rim. The powder kept in a sauce bottle serves nicely for this job. Optionally, you can add ¼-½ cup of baking soda. Leave it for an hour to several hours. Scrub thoroughly with a brush, and flush well. Now you have a shiny toilet bowl!

        When you see black streaks running from under the rim inside the toilet bowl, it may be caused by mold in the toilet tank. To prevent this, periodically add 1 tablespoon of baking soda into the toilet tank.

        7. Cleanse Bathtubs and Sinks with Citric Acid or Biodegradable Soap

        After I tried everything for cleaning a bathtub – from vinegar and baking soda to grapefruit and salt, I chose citric acid as a winner. It cleans thoroughly with ease.

        Spray a citric acid solution (1-2 ½ teaspoons of citric acid and 1 cup of water) inside the bathtub, sprinkle citric acid powder, and leave it for 30 minutes or more. Scrub with a scouring pad or melamine sponge. If needed, spray an additional citric acid solution when scrubbing.

        Dishwashing soap can clean the tub quickly without waiting time, though it is better to leave it for a while so that the dirt comes off more effortlessly.

        To clean a sink, spray a citric acid solution or dishwashing soap. Leave it for 15 minutes and scrub.

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        For stubborn stains, spray vinegar or a strong citric acid solution (2 ½ teaspoon of citric acid and 1 cup of water) over the stain, and lay a paper towel over it. Spray the solution again over the paper towel, and cover the area with plastic wrap to keep from drying. Leave it for several hours before scraping off the stain.

        8. Wipe Away Soap Scum on Glass Shower Doors with Melamine Sponges and Citric Acid

        Without too much effort, you can restore a murky glass shower door to a translucent door!

        Spray a citric acid solution (1-2 ½ teaspoons of citric acid and 1 cup of water) on shower doors, leave it for several minutes, and rub it off with a melamine sponge. Soap scum comes off effortlessly. Wipe away the scum on the surface with a microfiber cloth or a paper towel. You may need to repeat this process a few times until you no longer see white streaks on the door surface.

        9. Destroy Calcium and Lime Deposits on Faucets with Vinegar

        The spout head of a faucet can easily get stains from buildup of hard water minerals. A vinegar pack serves well to remove this. Pour a small amount of vinegar into a fold-top sandwich bag. Wrap it around a faucet’s spout head, soaking the stain in vinegar, and fix it with a rubber band. Leave it for several hours before scraping away the stain.

        To restore the shine on the faucet body and handle, water residue can be wiped away with a dry microfiber cloth or a paper towel moistened with a vinegar or citric acid solution.

        10. Kill Mold and Mildew with Hydrogen Peroxide or Vinegar, and Prevent the Regrowth with Tee Tree Oil

        To get rid of mold and mildew, spray hydrogen peroxide (3 percent), and leave it for 10-20 minutes. Wipe off, and allow the surface to dry completely. Alternatively, vinegar works too. Leave it for one hour before wiping. (Caution: Don’t mix vinegar and hydrogen peroxide as it may produce a harmful acid.)

        To prevent mold and mildew spores from growing, spray a tea tree oil solution (1 teaspoon of tea tree essential oil and 1 cup of water). Do not wipe away, and let it dry.

        11. Unclog Drains with Baking Soda and Vinegar

        To unclog the drain, pour a mixture of ½ cup of baking soda and ½ cup of vinegar into the drain. Leave it for 15 minutes, and pour hot water.

        Kitchen

        5-3186998166_d89571a77a_o_kitchen-by-ryan-boren_flicker_edit_770x511
          Kitchen by Ryan Boren via Flickr

          12. Clean Tableware with Melamine Sponges or Biodegradable Soap

          A melamine sponge with a little water easily cleans tough stains and rust on porcelain, silverware, knives, and plastic with a non-glossy surface.

          To remove grease, use a small amount of dishwashing soap (¾-2 teaspoons of Sal Suds and 1 cup of water, for example). In most cases, hot water with a cellulose sponge or melamine sponge does a sufficient job when cleaning non-greasy, non-smelly tableware by hand, thereby also saving water.

          Cellulose sponges are biodegradable and mostly made from plants such as wood pulp and cotton fiber.

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          13. Let Stainless Steel Cookware Glitter with Vinegar or Citric Acid and Melamine Sponges

          You can restore the shine of cloudy stains inside stainless steel saucepans in 10 minutes.

          Pour or generously spray vinegar or a strong citric acid solution (2 ½ teaspoons of citric acid and 1 cup of water) over the stain, leave it for 5-10 minutes, and gently rub it with a melamine sponge. Don’t scrub too hard as doing so can scratch the surface. Also, don’t use a melamine sponge on a glossy surface of stainless steel.

          14. Remove Heavy Stains on Ovens and Stove Drip Pans with Baking Soda and Vinegar

          To clean brownish buildup stains on stove drip pans, make a paste with baking soda and vinegar, and apply the paste on stains. In order to keep moisture, put each drip pan into a plastic bag separately. Leave it overnight, and scrape off the paste. For inside the oven, cover the area with a plastic wrap after applying the paste.

          15. Get Rid of Fruit Wax with Vinegar

          To remove wax on fruits or vegetables, put them into an extra-mild vinegar solution (1 tablespoon of vinegar and 1 quart of water) for 10-20 minutes. Alternatively, rub non-porous fruit or vegetable with a scouring pad moistened with vinegar. Personally, I also wash them with hot water.

          16. Eliminate Fishy Odor with Lemon Rind or Vinegar

          To remove an odor like a fish smell on the tableware or on your hands, rub them with inside of the leftover lemon rind. Otherwise, soak the tableware in a vinegar solution. Dishwashing soap works as well.

          17. Wipe off Sticker Residue with Melamine Sponges or Orange Essential Oil

          Sometimes you may want to recycle a nice container that has a sticker and date stamp on it. To remove sticker residue, a melamine sponge or a cloth with a few drops of orange essential oil will do wonders. For tough sticker residue on a glass container, fine steel wool works too.

          A melamine sponge also removes a date stamp on a container, though it can scratch and haze plastic or metal surface. Rubbing alcohol also works on a glass container. Having said that, acetone (nail polish remover) works most effortlessly to remove a date stamp on most materials, but use it sparingly as it is toxic with a large amount.

          Living Room

          6-my-living-room-by-samantha-villagran-1233805_freeimages_edit_770x513
            My living room by Samantha Villagran via Freeimages

            18. Restore White Keyboards and Computer Surfaces with Melamine Sponges

            Melamine sponges easily clean finger marks and stains on white keyboards and computers. Years-long stains on my old white MacBook effortlessly wiped out in a few minutes. Gently rub the surface with a slightly moistened melamine sponge.

            19. Polish Wooden Furniture with Olive Oil and Lemon Juice

            You can polish varnished wooden furniture with an equal part of olive oil (or vegetable oil) and lemon juice (or vinegar).

            20. Disinfect Air-Conditioning Filters with Vinegar

            To keep indoor air fresh, it is recommended to clean air-conditioning filters every two weeks. (I know it is just an ideal.) Vinegar disinfects the filters. After vacuuming an air-conditioning filter, soak it in a solution of an equal part of vinegar and lukewarm water for 1-4 hours. A large sink may fit to do this job. Don’t rinse the filter; let it dry naturally.

            The Last Resort

            7-pumice-stone_via-popsugar_crop_770x530
              Pumice Stone via Popsugar

              21. Erase Extremely Tough Stains with Pumice Stone or Sandpaper

              When anything else didn’t work in removing an extremely stubborn stain, scraping it off with pumice stone or fine sandpaper could be a solution for non-glossy or unvarnished surfaces. Good luck!

              Related: 50 Cleaning Hacks for Your Home That Will Make Your Life Easier 

              Featured photo credit: Baking soda vinegar and lemon on the white background by Focal point via shutterstock.com

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              Published on November 14, 2018

              Why You Suffer from Constant Fatigue and How to Deal with It

              Why You Suffer from Constant Fatigue and How to Deal with It

              With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

              For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

              In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

              Why Am I Feeling Fatigued?

              Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

              It can affect anyone, and most adults will experience fatigue at some point in their life. 

              For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

              Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

              Symptoms of Fatigue

              Fatigue can cause a vast range of physical, mental and emotional symptoms including:

              • chronic tiredness, exhaustion or sleepiness
              • mental blocks
              • lack of motivation
              • headache
              • dizziness
              • muscle weakness
              • slowed reflexes and responses
              • impaired decision-making and judgement
              • moodiness, such as irritability
              • impaired hand-to-eye coordination
              • reduced immune system function
              • blurry vision
              • short-term memory problems
              • poor concentration
              • reduced ability to pay attention to the situation at hand

              Causes of Fatigue

              The wide range of causes that can trigger fatigue include:

              • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
              • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
              • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
              • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

              Fatigue can also be caused by a number of factors working in combination.

              Medical Causes of Fatigue

              If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

              Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

              Anemia

              Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

              Having anemia may make you feel tired and weak.

              There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

              Chronic Fatigue Syndrome (CFS)

              Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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              This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

              Diabetes

              Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

              Sleep Apnea

              Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

              Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

              Thyroid disease

              An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

              Common lifestyle factors that can cause fatigue include:

              • Lack of sleep
              • Too much sleep 
              • Alcohol and drugs 
              • Sleep disturbances 
              • Lack of regular exercise and sedentary behaviour 
              • Poor diet 

              Common workplace issues that can cause fatigue include:

              • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
              • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
              • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
              • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

              Psychological Causes of Fatigue

              Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

              • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
              • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
              • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

              How to Tackle Constant Fatigue

              Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

              1. Tell The Truth

              Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

              To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

              Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

              The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

              One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

              • How you feel
              • What time of day it is
              • What may have contributed to your fatigue
              • How your mind and body reacts

              This analysis may help you identify, understand and then eliminate very specific causes.

              2. Reduce Your Commitments

              When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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              If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

              When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

              Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

              3. Get Clear On Your Priorities

              If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

              Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

              If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

              Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

              Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

              4. Express More Gratitude

              Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

              It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

              Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

              5. Focus On Yourself

              Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

              There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

              But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

              We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

              6. Set Aside Rest and Recovery Time

              Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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              Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

              The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

              Can you free yourself up completely from work and personal obligations to just rest and recover?

              7. Take a Power Nap

              When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

              Napping can improve learning, memory and boost your energy levels quickly.

              This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

              8. Take More Exercise

              The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

              Find something that fits into your life, be that walking, going to the gym, running or swimming. 

              The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

              You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

              9. Get More Quality Sleep

              To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

              Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

              My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

              10. Improve Your Diet

              Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

              Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

              On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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              To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

              Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

              Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

              11. Manage Your Stress Levels

              Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

              When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

              Identifying the causes of stress and then tackling the problems should be a priority. 

              My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

              12. Get Hydrated

              Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

              Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

              If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

              The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

              The Bottom Line

              These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

              If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

              Featured photo credit: Annie Spratt via unsplash.com

              Reference

              [1]Oxford English Dictionary: Definition of fatigue
              [2]NHS Choices: 10 Reasons for feeling tired
              [3]Verywellhealth: What is chronic fatigue syndrome
              [4]Everyday Health: Why does type 2 diabetes make you feel tired
              [5]Mayo Clinic: Sleep apnea
              [6]Harvard Health: The lowdown on thyroid slowdown

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