Every day, 2.2 million Americans complain of being tired. Most of us chalk it up to having too much to do and not enough time to do it in, especially during extra-busy periods. But often the true culprits are our everyday habits: what we eat, how we sleep, and how we cope emotionally. Read on for some simple, recharging changes that can help you tackle all of the energy stealers in your life.

Energize Your Diet-- six top fatigue-fighting nutrition strategies to chew on.

Have breakfast... even if you don't feel hungry.
Studies show that people who eat breakfast feel better both mentally and physically than those who skip their morning meal.

Eat every three to four hours.
Having three smallish meals and two snacks throughout the day can keep your blood sugar and energy levels stable all day long, says Roberta Anding, R.D., a spokesperson for the American Dietetic Association (ADA).

Fill up on more fiber.
Fiber has a time-releasing effect on carbs, so they enter your bloodstream at a slow and steady pace, giving your energy staying power, says Anding. Some suggestions: a bowl of raisin bran (5 grams of fiber per cup); black beans and cheese wrapped in a multigrain tortilla (beans have 7.5 grams per 1/2 cup; one tortilla has 5 grams); air-popped popcorn (3.6 grams per 3 cups); an apple with the skin (3.3 grams); and whole-wheat spaghetti (6.3 grams per cup).

Fuel your brain with omega-3s.
Found in fatty fish (such as tuna and salmon), walnuts, and canola oil, these essential fatty acids play a role in keeping brain cells healthy and helping you feel mentally alert.

Stay hydrated.
Water makes up the majority of your blood and other body fluids, and even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to your cells and organs and resulting in fatigue. To gauge your hydration, monitor how often you urinate. You should be going every two to four hours, and your urine should be clear or pale yellow in color.

Watch caffeine intake after noon.
Typically, consuming a moderate amount of caffeine -- 200 to 300 mg, the amount found in two to three cups of coffee -- can make you more energetic and alert in the hours following. But when caffeine is consumed in large quantities -- or any time in the afternoon or evening -- the quality of your sleep that night can take a nosedive, leaving you with heavy eyelids the next day.

Energize Your Spirit -- We're all familiar with physical exhaustion, but mental strain can take a heavier toll on vitality, completely wearing you out.

Splash some water on your face or take a shower when you're feeling burned-out.
"Water therapy" can successfully increase your energy level.

Suit up in a "power" outfit to beat the blahs.
Dressing for success will give you a big mental boost every time you catch sight of your reflection (or receive a compliment) throughout the day.

Vent your feelings.
Discussing negative feelings with another person can ease them far better than keeping them bottled up; by airing them, you reduce their ability to sap your stamina.

Turn on some tunes.
Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy. Consider this: Runners in one study who listened to music while on the treadmill ran faster than those who jogged in silence -- no matter how loud the volume or how fast the tempo, according to new findings in the journal Ergonomics.

Let go of grudges.
Nursing a grudge prompts your mind and body to react as if they're under chronic stress, increasing your heart rate and blood pressure and potentially resulting in an impaired immune system and exhaustion over time.

Take belly breaths.
When we're under stress, we're prone to take "chest breaths" . It is better when you breathe in, that your belly should round and fill like a balloon; on an exhale, your belly should slowly deflate.

De-clutter a corner.
Go through that teetering pile of papers or overflowing closet and clear it out. Clutter can make you feel out of control and overwhelmed.

Do some good.
Acts of altruism can lend a little pep to your step. In fact, one study in the Journal of Health and Social Behavior found that volunteer work can boost your energy in six ways: It enhances happiness, life satisfaction, self-esteem, sense of control over life, physical health, and mood.

Get a Restorative Rest
When you have a lot to do (um...always), usually the first thing to get squeezed off your agenda is sleep. But miss out on shut-eye and your energy, positivity, productivity, and memory are sure to suffer. Some tips:

• Cut back on TV and computer time after 8 p.m.
• Hide your alarm clock.
• Give your pet his own separate sleeping space.
• Lower the thermostat.
• Skip the nightcap.

Get your exercise.
While scientists don't yet understand why, aerobic exercise has been proved to help you fall asleep faster at bedtime, spend more hours in deep sleep, and wake up less often throughout the night.

Follow the 15-minute rule.
If you can't fall asleep, or if you wake up and can't get back to sleep within about 15 minutes, get out of bed and do something relaxing that will help clear your head, such as reading, meditating, or knitting (but not watching TV or surfing the Web).

Write down your worries.
Just knowing you've established a plan for tackling your to-do's will make you feel like you've made some progress, allowing you to relax, drift off -- and wake up the next morning ready to take on the day.



From  Nancy Rones, 22 ways to tackle life's biggest energy zappers.