The sleep factor One of the best things you can do to reduce your tiredness is to make sure that you're getting a good night's sleep. You should be aiming for at least eight hours every night. Improving your sleep habits involves going to bed at a regular time each evening and waking up at the same time in the morning, even on weekends. For more advice on better sleep, take a look at the DietClub.com.au article,

To nap or not to nap? Some experts suggest that napping makes bad sleep habits worse by interfering with a regular sleep schedule. Others, however, swear by the power nap and say that a short nap in the afternoon is a good way to revive yourself. Ultimately, the decision to nap or not is up to you. If you find that half an hour of shut-eye during the day perks you up, then go for it. If, however, you find that you're having trouble getting to sleep at night because you've slept a lot during the day, avoid naps for a while and see if your night-time sleep habits improve.

Exercise and energy If you come home from work every evening and flop on the sofa, exhausted, the last thing you want to hear is that you need to exercise. While the initial energy expenditure created by exercise may make you feel tired, over the long-term exercise can dramatically improve your energy levels. Aim for 30 minutes of moderate exercise every day. Try not to exercise too close to bed-time though, as this will stimulate your body temperature and metabolic rate, making it harder for you to get to sleep.

Nutrition Eating well is the next important step you need to take to reduce your fatigue. If you constantly rely on convenience foods or take-aways for your meals, you may be missing out on essential nutrients. According to the Health Department of WA, a healthy diet includes two serves of fruit and five serves of vegetables each day. Your diet should also be low in fat, sugar and salt and high in fibre. Aim to eat three, regular meals each day, with planned snacks in between. Regular meals will help to keep your blood sugar levels stable throughout the day. Don't skip breakfast! Eating something healthy at the start of the day - such as cereal, fruit, yoghurt or wholemeal toast - will get your metabolism going and provide you with energy. Perth naturopath Nick Dale believes that lack of adequate nutrition from our diet is one of the leading causes of tiredness. In his booklet, Beating tiredness and fatigue, Nick explains that "Recent research has shown that within 24 hours of fruits and vegetables being picked they can lose up to 50 per cent of their nutritional quality." Cooking and storage methods can also contribute to lost nutrients. "The moral of this," says Nick, "is that the vast majority of people do not get enough nutrients from their food, even when having a 'healthy diet'." Vitamin and mineral deficiencies or food intolerances may be contributing to your fatigue. It's best to discuss these possibilities with your doctor or natural health practitioner, who may recommend tests and dietary changes.

Caffeine - not a quick fix Have you become a coffee addict just to stay awake throughout the day? If you're having problems getting to sleep, caffeine may be the culprit. And your cup of tea or coffee, if taken with meals, may be limiting the way your body absorbs iron from your food, which may reduce your iron levels. If you think that you need several cups of coffee each day to keep you going, think again. A recent US study found that women who drink less than three cups of coffee a day are more likely to be focused and mentally sharp than those who drink four or more cups a day. Nick Dale suggests that using caffeine as a stimulant will send you on a downhill spiral: "These quick fix methods which only give temporary pep will eventuate in an increased demand for more stimulants and cause one to go down the dwindling spiral of less and less energy and vitality."

Time to give up cigarettes Smoking effects your body's oxygen supply and this can leave you feeling depleted and tired. It reduces your ability to breathe properly and can drastically reduce your fitness. While nicotine is a stimulant, the long-term effects of smoking are detrimental to your health and well-being and it's definitely recommended that you give up cigarettes.

The vitamin and mineral connection One of the most common causes of fatigue is a lack of vitamins and minerals. While vitamin supplements should never replace a healthy diet, a daily multi-vitamin may be beneficial in improving your fatigue. Consult your doctor, dietitian or natural health practitioner about the vitamins and minerals that may be of use to you and the dosage you require. In some cases, a blood test may be useful in confirming deficiencies, particularly where an iron deficiency is suspected.

What about iron deficiency? Iron deficiency can cause fatigue, weakness, chills and hot flushes. It can also impair your immune system and reduce your ability to carry out physical activity. Long-term iron deficiency can cause anaemia. The symptoms of anaemia include fatigue, poor stamina, heart palpitations, shortness of breath after little exertion, a sore tongue, cracks at the corners of the mouth, problems swallowing and changes in the fingernails, which become concave or 'spoon' shaped. Those most at risk of developing an iron deficiency are women of childbearing age and pregnant women, bottle-fed babies, toddlers, adolescents and the elderly. Iron deficiency may affect development and behaviour in children. Red meat contains lots of iron that is readily absorbed by the body. Vegetarians may also be at risk of developing an iron deficiency if they do not include enough iron-rich foods in their diet. Other good sources of iron include whole grains, pulses, nuts, green leafy vegetables and dried fruit. Ideally, include some foods containing vitamin C in your meals, such as oranges, tomatoes and lemons, as Vitamin C helps your body absorb iron. Some food and drinks may interfere with the way your body absorbs iron, including spinach, soy, tea and coffee. Iron supplements are only recommended for women with heavy menstrual blood losses, during pregnancy (if tests show a low iron status), endurance athletes with low iron stores and for those who have been diagnosed with anaemia. While the 5 mg of iron in multi-vitamin/mineral supplements is safe for most people, large amounts can be toxic. Men, in particular, should take care before popping an iron pill. According to dietitian Glenn Cardwell in his book, the Top blokes' food manual, about one in 300 men have an iron overload condition called haemochromatosis, where the body absorbs more iron than needed. In this condition, iron builds up in the liver, pancreas and heart, slowly destroying these organs. One of the symptoms of this condition is chronic tiredness. If you take an iron supplement in this situation you will make things worse.

Under-active thyroid Thyroid hormone is secreted into the bloodstream by the thyroid gland in the neck. When insufficient thyroid hormone is made, metabolism and body processes slow down and weight gain can occur. Symptoms of hypothyroidism can be subtle and easily overlooked as signs of normal ageing. Early symptoms may include fatigue, muscle weakness, sluggishness, a swollen tongue that you keep biting and a puffy face. As metabolism continues to slow, further signs can include chronically cold hands and feet, slow reflexes, constipation, dry skin and coarse hair, brittle nails, heavy menstrual periods, slower pulse, and a husky voice. Depression-like symptoms may also develop such as forgetfulness, loss of interest, mood swings and irritability. Weight gains of as much as five to ten kilos (mainly fluid) can occur, as well as a raised blood cholesterol level. The condition is more common in women, especially following pregnancy, around menopause, or after age 60. A simple blood test through your doctor can detect hypothyroidism. Nick Dale has found, however, that blood test results can vary with the time of day when the test has been taken, so it is important to consider hypothyroidism even if the tests appear normal. Hypothyroidism is easily treated in most cases with thyroid hormone pills. Kelp supplements, with their naturally high iron content, may also be useful.

Stressed out and exhausted? If you're feeling overloaded, you need to give yourself a break. If you think that your busy schedule is what's causing your fatigue, especially if it's depriving you of sleep, work out ways in which you can slow down and get some rest. Children, relationships, careers and social lives can all take their toll if you're not setting aside enough time for yourself. Clear some room in your schedule for an early night, a long, relaxing bath, a yoga class or a nap.

The three o'clock lull Many people find that they've got plenty of energy until a wave of fatigue hits them in the middle of the afternoon. For most of us, napping on the job is not an option, so other means of revival are required. Try to avoid having a heavy lunch that will weigh your digestive system down. Opt for lighter meals that contain salads or vegetables, whole grains and some protein. Many people opt for a coffee or a sugary snack to get them past three o'clock but this is not the healthiest option. You could try a lunch-time walk for an energy boost, or take a short walk around the block in the afternoon.