The ways to tackle life's biggest energy zappers

Every day, 2.2 million Americans complain of being tired.Read on for some simple, recharging changes that can help you tackle all of the energy stealers in your life.

Energize Your Diet

Below, six top fatigue-fighting nutrition strategies to chew on.

1. Have breakfast... even if you don't feel hungry.

2.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.

A few meal ideas: a low-fat yogurt parfait with berries and a couple of tablespoons of whole-grain granola; salmon over mixed greens with whole-grain crackers; and beef tenderloin with a baked sweet potato and asparagus.

3.Fill up on more fiber.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).

4.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.

5. 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 .

Energize Your Spirit

6. Splash some water on your face or take a shower when you're feeling burned-out.

7. Do some good.

8. De-clutter a corner.

9. Take belly breaths.

10. Let go of grudges.

11. Turn on some tunes.

12. Vent your feelings.

13. Suit up in a "power" outfit to beat the blahs.

Get a Restorative Rest

14. Cut back on TV and computer time after 8 p.m.

15. Hide your alarm clock.This hypervigilance keeps the brain awake and alert and prevents you from slipping into deep, restorative sleep.

16. Give your pet his own separate sleeping space.

17.Lower the thermostat. For a good night's sleep, make sure your room is comfortably cool .

18.Skip the nightcap. just try to avoid alcohol within two to three hours of bedtime.

19.Get your exercise.

20. 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). Then, once you feel sleepy again, go back to bed. If you stay put and fret about being awake, you'll only make yourself more anxious — and less likely to catch the z's you need.

21.Write down your worries. During the day, jot down any stressors that are weighing on you then, do some mental problem-solving before your head hits the pillow — or, if you're falling short on solutions, tuck your list away and resolve to brainstorm ideas during your morning shower or commute to work. 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.