10 Ways to Simplify Your Routine When You Have Fatigue

Learn which parts of the day you have more or less energy so you can schedule around your energy levels. You may find it helpful to keep an energy diary for a few days to see what your patterns are. Then you can plan important activities for times when you're most likely to be up for them.

Another way to conserve your energy is to figure out what you've been doing standing that you could do sitting. Take stock of the times you're on your feet during everyday tasks and modify where you can. For example, a tall stool in the kitchen can help you complete counter-height tasks while sitting, and a shower chair can help you rest while bathing.

One way to help keep your seat for certain activities is to be sure that the items you use most often are within reach. Move everyday necessities (toiletries, dishware, cooking essentials, etc.) to places where you don't have to bend, stretch, or reach to get them. Tip: Use a rolling cart with things you use most, and have it move with you during the day.

If friends and family offer help, take it. Think of practical ways to reduce your stress – whether that means asking someone to take out your trash each week, walk your dog, or bring you a meal – and delegate them to loved ones.

You'll feel less tired and more alert when you stay well hydrated. Good choices include water, herbal teas, and 100% fruit juice. Try to sip drinks between meals so you don't get too full to eat.

Whole-body relaxation practices such as yoga, tai chi, and qigong can ease stress and boost energy. Other treatments such as cognitive behavioral therapy, massage, and acupuncture may also help. Talk with your doctor before trying any of these. Some options may not be safe if your blood counts are low or if you take blood thinners.

Be proactive about downtime. This is where your energy diary comes in handy. Note times when you're most tired, and see if you can work in a nap or simply quiet time to recharge during those periods. Keep naps to under an hour so you don't compromise your nighttime sleep.

Research shows that physical activity supports your immune system, may boost your body's response to treatment, and can help you feel calmer, sleep better, and function day to day. Walking, light cycling, or stretching can be a good place to start. Over time, you might work up to about 30 minutes of aerobic activity most days of the week. Always check with your doctor before starting an exercise practice.

Aim to eat something every two hours so your body has a steady source of energy. Easy calorie-rich snacks like yogurt, nuts, peanut butter crackers, avocado, or cottage cheese can get nutrition in without taking much energy to prepare. Choose soft, easy-to-chew foods like oatmeal, soups, smoothies, or shakes to avoid getting worn out while eating.

Anxiety, stress, cancer symptoms, and treatment can all contribute to poor sleep, making fatigue worse. Set yourself up for sleep success by practicing good sleep hygiene: Keep your bedroom distraction-free, dark, and cool. Avoid alcohol, caffeine, and chocolate near bedtime. Turn off screens about an hour before you sleep, and wind down with soft music or a warm bath. Also, go to bed and wake up at the same time every day.