Even if you feel exhausted, walking is an excellent aerobic activity to boost your energy and fend off fatigue. Just a 15 minute stroll can help. Caffeine in tea or coffee is a quick pick-me-up but not a long-term solution. Napping during the day can make you less able to sleep at night, which can rob you of a good night’s rest and leave you feeling even more fatigued.

Two-thirds of us have sleep problems and don't get enough sleep. Most adults need about eight hours, but some are fine with less and six hours of solid sleep is far better than tossing and turning. If you wake very early, try reading with a low light to lull you back to sleep.

While it may feel easier to stay at home, getting back to your regular routine is a better idea. Talk to your boss about working flexible hours or working from home. However, if you feel tired for more than a couple of weeks, seek medical advice. The NHS says as many as one in 20 people in the UK suffer from generalised anxiety disorder, leaving them tired, irritable and worried.

Sleeping late interferes with your sleep routine. Sleep problems often affect people with fatigue. These tips may help:

• Only use the bedroom for sleep and sex
• Have a hot bath before bed
• Lose weight. Your body has to work harder to do everday things
• Avoid exercise in the last hours before going to bed
• Cut out caffeine and alcohol near bed time
• Get up and go to bed at the same time every day

Many different conditions can cause fatigue. They include diabetes, depression, anaemia, thyroid problems and rheumatoid arthritis. Seek medical advice if there’s no obvious cause. Your doctor can advise you on how to find out what is causing your tiredness.

Learn to prioritise and get the most important task done right away. This will help you feel like you have achieved something. You should also feel less overwhelmed and stressed out when critical jobs are done.

Telling friends and family the truth is the best option, especially if you have a chronic condition and need help and support. Good friends will understand how you are feeling. Going against what your body is telling you and forcing yourself to go out will not help you or your fatigue.

Simplifying your home and getting organised can make life easier. Take advantage of a moment when you have some energy and go from room to room, sorting and organising. Start with the kitchen and bathroom, which you probably use the most. If things are where they should be and easier to reach, you will expend less energy.

Sugar may well give you a 'quick fix' of energy, but you are back where you started when the effect wears off. What you eat undoubtedly affects your energy levels, so choose wisely – avoiding caffeine, alcohol and fat or sugary food. The NHS recommends low-fat yoghurt, wholegrain cereal, fruit, grilled chicken and salads as energy-sustaining choices.

The Royal College of Psychiatrists says trying too hard is often counter-productive when it comes to fatigue. Learning when to say "no" is really important or you face a “boom and bust” pattern when you do too much one day and collapse the next. Prioritise. Only commit to the most important events and don’t try to do too much. Give yourself a break and you will feel better in the long run.

Spicy food could be the culprit keeping you awake. Eating these types of foods can cause heartburn or indigestion – especially near bedtime. Better choices are fibre-filled foods, like fruit and vegetables that help your body regulate sugar levels. Also, make sure you drink plenty of water to prevent dehydration, which can make you feel tired.

Limiting the amount of time you spend on a job can help, as well as breaking jobs down into smaller tasks. Allow yourself 15 or 20 minutes to get something done – then take a rest. Whether it is cleaning the kitchen or writing an e-mail, you’ll be less tired if you don’t do too much, for too long.

Forgetfulness is a normal result of being tired or fatigued. Help yourself by using reminder tools – such as making lists of what you need to do, or jotting things down on post-it notes or calendars. Talk to your GP if you feel your memory loss is becoming a problem.

It's true that some medication can make you feel more tired, which doesn't help your overall fatigue. However, don't stop taking any prescribed medication without consulting your GP. Also, talk to him or her about changing your prescription if need be.

Alcohol, like red wine, is a depressant and can increase drowsiness. Eating healthy food can help you maintain good energy levels. Some seafood, nuts, and dark, leafy green vegetables are rich in omega-3 fatty acids which some studies suggest may ease depression, although more research is needed. Foods with lots of vitamin B like eggs, dairy or lean meat can also help maintain energy levels. Plus, several studies show it’s beneficial to start the day with a good breakfast with protein and carbohydrates – such as egg and wholegrain toast.

Depriving your body of water means it doesn't function as it should, leading to low energy and fatigue. Stay hydrated – preferably with water – rather than tea, coffee or fizzy drinks.