If you feel tired most of the time you're not alone. Many people complain of being tired on a regular basis. If your energy level is not what it used to be, read on and find out how you can beat fatigue naturally to enjoy life more.

Get more sleep. We are not designed to stay awake deep into the night. This is why we become tired when it gets dark. Lack of sleep zaps energy, reduces immunity, lowers libido, and raises blood pressure. Cutting into sleep time just by an hour and a half reduces daytime alertness up to 33 percent! Eat whole foods. Food is energy and it is vital that the body gets the right balance of foods to produce sufficient energy for its needs. A high energy diet should consist of 65-75 percent complex carbohydrates, fresh fruits, vegetables, whole grains and legumes; 20-25 percent protein and 10-15 percent fats. However, many people do not eat a balanced diet opting instead for quick snacks, processed and fast foods and sugar treats which give us a quick but temporary boost of energy. Even if we do eat healthy it's difficult to tell how nutrient rich food is these days. Over farming the soil, fertilisers and pesticides, storage and shelf-time all reduce the nutritional value of our produce. Cooking can reduce nutrient value even further, particularly water-soluble vitamins C and B-complex. A deficiency in B-complex vitamins, in particular, can lead to lethargy, apathy and depression. Try supplementing with a good multi-vitamin and mineral, B-complex and magnesium. Some cases of tiredness may be due to food intolerance -- dairy is a common culprit.

Exercise and take time to relax everyday. Learn Yoga or Tai Chi which increases energy, revitalises the body systems and provides relaxation. They will also help improve your breathing technique which will energise your system by getting more oxygen into your blood stream. Make sure to choose a form of exercise you enjoy and don't over exercise as you can exhaust your adrenals leaving you more tired.

Reduce toxins. We are bombarded with external toxins today. Each year on average we breathe in two grams of solid pollution, eat twelve pounds of chemical food additives and consume a gallon of pesticide sprayed on fresh produce we eat. Choose organic food, don't smoke and cut down on alcohol. Dump aluminium cookware as aluminium escapes when cooking.

Avoid using stimulants. We are a quick fix society. We want something that works fast and we often end up paying the price in terms of our health.

Over-using stimulants is one of the biggest energy zappers. The average person consumes about two cups of coffee a day and 120 pounds of sugar a year, a whopping 1000 percent increase from a century ago. We can get a quick lift from these substances but they are one of the primary reasons we're so tired.

Over-use of caffeine or sugar raises blood sugar. In an effort to clean up the excess sugar in the blood, insulin - the hormone which regulates blood sugar -- removes too much sugar, causing low blood sugar reactions and more fatigue.

Caffeine, a central nervous system stimulant, is also notorious for wiping out the adrenals, leading to low energy.

The following natural energisers have great advantages over stimulants. They don't exhaust the body and are supporting rather than depleting.

Siberian ginseng . This ginseng was thoroughly studied by Dr. I.I. Brekham and other Russian researchers. It was given experimentally to thousands of athletes, factory workers and others with outstanding results. Among 15,350 workers, incidence of disease was lowered some 37.1 percent among other athletes and other individuals whose work requires high levels of endurance and stamina, the results were better running times, work- load capacities and quicker recovery rates after exertion.

Spirulina . Acre for acre, this green superfood from the ocean yields 20 times more protein than soybeans, 40 times more protein than corn, and 400 times more protein than beef. It is a complete protein, with all 22 amino acids, the entire B-complex, including B-12, carotenes, minerals, and essential fatty acids. Digestibility is high, for both immediate and long range energy.

For tiredness due to stress, put two to five drops of lavender , neroli or geranium in the bath. To fight off lethargy use stimulating oils such as rosemary, juniper or eucalyptus.

If you are experiencing an unusual tiredness which has gone on for longer than a month, its important to check it out with your health practitioner.