Fatigue is distinct from mere tiredness. When you feel tired, sleeping typically alleviates the sensation. However, fatigue runs deeper and begins to hinder a person’s daily activities. “Fatigue is this draining, exhausting feeling,” states Leorey Saligan, a researcher studying the condition at Rutgers University. “It’s not solely physical; it’s also psychological and cognitive.”

For individuals managing chronic illnesses such as cancer, multiple sclerosis, or Long COVID, fatigue can be a frequent occurrence. If it persists for weeks, consulting a doctor is advisable to rule out medical issues like anemia or heart problems. 

Yet, many people will encounter short-term fatigue throughout their lives—due to physical, mental, or psychological factors. Here are actionable steps to address it when it arises.

Get moving

Regular physical activity, including walking, light strength training, and yoga, ranks among the most effective ways to combat fatigue, according to Saligan. “Physical exercise has proven highly successful in lessening the severity and impact of fatigue,” he notes. However, a challenge exists: when fatigued, motivating oneself to exert physical effort is particularly difficult. 

Starting with small efforts can help. A 2008 study published in the journal Psychotherapy and Psychosomatics found that low-intensity exercise reduced fatigue symptoms by 65% in non-exercisers—a greater reduction than with medium-intensity exercise. Experts suggest avoiding late-day exercise, as it may disrupt sleep into the .

Fill your water bottle

Adequate hydration can enhance focus and blood flow while making bodily movement easier. Aim for at least a liter of water daily, recommends Jodi Stookey, a nutrition epidemiologist studying hydration. Morning hydration is especially crucial, as you need to rehydrate after a lengthy night of .

Even mild dehydration feelings of sluggishness and fatigue. In a 2019 study, dehydrated college students saw improvements in their within an hour of consuming 1.5 liters of water.

Rest regularly—at night

Ironically, rest can be difficult for those experiencing true fatigue. Over-resting may actually exacerbate fatigue. Instead of taking daytime naps, which can disturb nighttime sleep, focus on maintaining a consistent sleep schedule. To promote , keep your bedroom cool and dark. Limit screen use before bed and establish a calming pre-sleep routine. Avoid alcohol and caffeine in the hours leading up to bedtime as well.

Brew a coffee

Most people know coffee provides a quick energy boost. But have also shown that consuming caffeine before mentally demanding tasks reduces the perception of cognitive fatigue. Various studies have observed benefits at daily intakes—equivalent to half a cup to four cups of coffee. Caffeine can also , though excessive amounts may trigger energy crashes and increased fatigue, prompting experts to recommend limiting intake to four cups per day.

Get into nature

Green environments are both restorative and calming, and they can also combat fatigue. Multiple studies have shown how nature exposure alleviates cognitive fatigue. This is because natural settings working memory, attention control, and cognitive flexibility. Other research indicates that people tend to more rapidly when in natural settings like forests or parks.

Listen to your favorite music

A 2025 study published in PLoS One found that cognitively fatigued individuals who listened to music during memory tasks made fewer errors than those who performed the task in silence. Researchers attribute this to music activating the brain’s dopaminergic system—the network of neurons responsible for producing and releasing the neurotransmitter dopamine, explains Martin Behrens, a researcher at Germany’s University of Applied Sciences for Sport and Management Potsdam, who studies fatigue mechanisms and their role in human performance related to health and disease. However, he adds, research in this area remains in its early stages.

Find something fun to do

Dr. David Clarke, President of the Association for the Treatment of Neuroplastic Symptoms, notes he often treats patients with persistent fatigue who struggle to engage in enjoyable activities. For many adults, play may seem trivial or even irresponsible, but research tells a different story. Play is vital for mental health, and reconnecting with it can significantly enhance overall well-being. “Seek out an activity with no purpose other than your own joy,” he advises.   

This can also involve finding ways to reduce life stress, as stress is a major driver of fatigue. Stress levels can be lowered by building social support—such as exchanging babysitting or home-cooked meals with neighbors—or prioritizing self-care through activities like yoga or meditation. “Fatigue is incredibly complex and challenging, yet easy to overlook,” says Saligan, “even though it’s a universally experienced phenomenon.”