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Last Updated on April 28, 2020

25 Quick and Healthy Breakfast Ideas to Energize Your Day

25 Quick and Healthy Breakfast Ideas to Energize Your Day

There’s no doubt about it: breakfast is a smart way to get your day off to an energetic start!

Those who skip breakfast usually do so for the same reason: they don’t have time.

But when you see these quick healthy breakfast recipes, you’ll want to make the time! These delicious breakfasts are not only packed with nutritious energy, but they’re ready in minutes – and they’ll keep you powered throughout the day.

So, without further ado, let’s get breakfast ready!

1. Baked Eggs Skillet

Baked eggs

    Packed with protein, this breakfast hits all the right spots! It’s super easy to make and full of healthy fats and minerals, including magnesium, potassium, and calcium. Eggs supply a good dose of protein and polyunsaturated fats, as well. The whole family will be asking you to make this every morning!

    Get the recipe here!

    2. Chia Breakfast Pudding

    Simple Chia Pudding on www.simplebites.net

      Rich in omega-3 fatty acids, protein, and fiber, this is one pudding you won’t want to miss! Best of all, the chia seeds contain up to three times the calcium of a serving of milk. They’re also a fantastic source of mucilage, which helps to keep your digestive system in good order. And this breakfast dish can be made the night before!

      Get the recipe here!

      3. Berry Yogurt Smoothie

      Healthy Protein Packed Berry Yogurt Smoothie | chefsavvy.com #recipe #healthy #fruit #protein #smoothie

        The breakfast you can take anywhere! This smoothie delivers the antioxidant power of berries and the probiotic goodness of yogurt. It has loads of fiber, vitamins and protein – but it’s also gluten-free! You can even use dairy-free yogurt to suit. With only five ingredients, it’s one of the easiest breakfasts in the book.

        Get the recipe here!

        4. Buckwheat Breakfast Muffins

        Buckwheat groat breakfast muffin

          Pseudo-grains such as buckwheat and quinoa are gluten-free and naturally low in carbs. They’re also rich in micronutrients and fiber: everything you need to keep you nourished and satisfied for hours. And what’s easier to eat on the run than a fresh muffin?

          Get the recipe here!

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          5. One-Cup Pancakes

          One-cup pancakes with blueberries

            Eggs, blueberries, yogurt – and a cup! These pancakes are so easy, even kids can make them. This is great because they’re the healthiest pancakes in the book: packed with protein, antioxidants, healthy fats and micronutrients. You don’t even need scales. Best of all, there’s no added sugar!

            Get the recipe here!

            6. Breakfast Cookies

              Who said cookies had to be unhealthy? These wholesome creations are made with fiber-rich oatmeal and fruit, so they’re fantastic for a grab-and-go breakfast or mid-morning snack. You can experiment with substituting the sugar for natural sweeteners, such as xylitol or stevia.

              Get the recipe here!

              7. Banana and Cinnamon Porridge

              Banana & cinnamon porridge

                This porridge is so delicious, you’ll think it was made in a café. But you can whip it up in minutes on your own stove! Bananas are the perfect combination of energy, fiber, and potassium, while cinnamon provides sweetness without sugar – plus powerful antifungal benefits.

                Get the recipe here!

                8. Savory Breakfast Bowl

                Healthy Savory Breakfast Bowl

                  Anything goes with this savory breakfast bowl – and it can be thrown together in five minutes! Prepare the cooked ingredients in advance and you’ve got a plateful of nutrition worth waking up for. Avocado and egg deliver healthy fats and protein, and quinoa is the perfect grain-free energy booster.

                  Get the recipe here!

                  9. Fruit and Cheese

                  Cheese, Fruit and Nut Collection | Gourmet Food Basket by DeLallo

                    So easy it’s almost embarrassing – but you’ll win points for healthiness! This breakfast can be thrown into a bag and eaten on the way to work or school. With fruit, cheese, and a handful of nuts, you’ve got protein, healthy fats, and fiber in seconds. Keep a few ready-made in the fridge so you can reach for them on your way out the door.

                    Get the recipe here!

                    10. Healthy Breakfast Burrito

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                      The great thing about a burrito is that you can modify the ingredients to suit the seasons or your tastes. This particular recipe embraces the protein of eggs, the healthy fats of avocado, and the all-round goodness of spinach – with flavor to boot!

                      Get the recipe here!

                      11. Cucumber-Lox Toast

                      Cucumber-Lox Toast Recipe | MyRecipes

                        A breakfast to keep you going right through to lunchtime! The Greek yogurt will satisfy both your calcium and protein needs, and wholewheat bread will pack a fiber-rich punch. Choose between eggs or salmon for a topping, and you’ve covered nearly every food group!

                        Get the recipe here!

                        12. Nutty Superfood Breakfast Bites

                        Nutty Superfood Breakfast Bites Recipe | Real Simple

                          There’s no surer way to get a dose of superfoods in a bite! With heart-healthy almonds, protein-packed quinoa, and antioxidant-rich goji berries, these little bites can be made in advance and grabbed on your way out the door. You can also experiment with different types of nuts, seeds, and dried fruit.

                          Get the recipe here!

                          13. Butternut Squash Breakfast Hash

                            The perfect breakfast for using up what’s in the fridge! Butternut squash is an excellent low-carb base, but you can add in greens such as zucchini, kale, and anything else on hand. This is a great way to repurpose leftovers for a nutritious breakfast in a flash!

                            Get the recipe here!

                            14. Magical Blender Muffins

                            Magical Blender Muffins | Cooking Light

                              Get creative with your blender and whip up a batch of blender muffins! There’s an endless variety of blender muffin recipes trending on social media right now, which basically means you can’t get them wrong. Let your imagination run wild with combinations of whole grains, eggs, fruits and yogurt. Top with nuts, seeds, or berries – and bake!

                              Get the recipe here!

                              15. Cheesy Spinach Baked Eggs

                                These look tricky, but they’re far from it. They’re ready in a snap, and they’ll get your day off to a protein-filled start! With eggs, spinach, and cheese combined in a neat little ramekin, even the fussiest kids will want to eat their veggies. You can even leave out the cheese if you want them to be dairy-free – the baked eggs alone will still be delicious!

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                                Get the recipe here!

                                16. Coconut Granola

                                Coconut granola

                                  Few granolas are as quick and tasty as this one! With sweetness, flavor, and a crunchy texture, it’s the kind of breakfast you’ll look forward to all week. The fiber keeps you satisfied while the coconut is a fantastic source of good fats, antifungal benefits, and chewy delight. Add fruit and yogurt and you’ve got a quick and healthy breakfast any day of the week.

                                  Get the recipe here!

                                  17. Dark Chocolate Quinoa Breakfast Bowl

                                  Grabbing a bite of our Dark Chocolate Quinoa Breakfast Bowl with fresh berries and banana

                                    Did you know a cup of quinoa contains 8 grams of protein, 5 grams of fiber, and a good dose of iron and magnesium? You can even add chocolate to the mix, and it’ll still be healthy! And that’s exactly what this fantastic breakfast bowl is about: nutritious quinoa, antioxidant-rich cocoa powder, and naturally sweet maple syrup. It requires only 7 ingredients, 30 minutes, and 1 pot to prepare. Win!

                                    Get the recipe here!

                                    18. Cheesy Chaffles

                                    Chaffle - Delish.com

                                      Never had a chaffle? Now’s the time to try them! Chaffles are “cheese waffles” – and while that sounds decadent, they’re actually Keto-friendly and packed with protein! Easy to make and perfect for topping with fresh, seasonal vegetables or heart-healthy avocado. You can even modify the recipe to make them into sandwiches, toasts, or tacos!

                                      Get the recipe here!

                                      19. Southwest Tofu Scramble

                                      Plate filled with breakfast potatoes and Southwest Tofu Scramble

                                        Even meat-eaters will love this! And because just 8 ounces of tofu contains a whopping 20 grams of protein, there’s no better way to start the day! With as many veggies as you can handle (the more brightly-colored, the better) and a simple 5-ingredient sauce, you’ve got flavour and nutrition on a plate.

                                        Get the recipe here!

                                        20. Turkey Sage Breakfast Patties

                                        Turkey and Sage Breakfast Patties

                                          It’s like having burgers for breakfast – but without the bad stuff! These turkey patties are not only delicious, but they provide a healthy serving of lean protein along with the rich antifungal benefits of onions and olive oil. You’ll be supporting your gut flora and maintaining a healthy balance to your microbiome. Cook up a batch and have them ready to grab on the run!

                                          Get the recipe here!

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                                          21. Banana Zucchini Oatmeal Cups

                                          Zucchini Banana Oatmeal Cups…a super easy breakfast on-the-go! #vegan #glutenfree

                                            These gluten-free oatmeal cups are really easy to customize with your own choice of fruit or nuts. But the best part is that you can make a whole bunch of them in advance and store them in your fridge! Just take a few out in the morning for yourself and your family.

                                            Get the recipe here!

                                            22. Savory Oatmeal With Egg

                                            Savory Oatmeal with Cheddar and Fried Egg - perfect breakfast bowl ready in 10 minutes! by Lisa Lin of healthynibblesandbits.com

                                              Can’t decide if you want oatmeal or eggs? Put them together! Yes, savory oatmeal is a thing, and it’s delicious. It’s also super fast and easy to make! Use quick-cooking steel-cut oats for extra fiber and healthy energy. Throw in a few medicinal spices and top with cheese and egg for a perfectly protein-rich and tasty start to the day. You might even be tempted to have it for lunch and dinner!

                                              Get the recipe here!

                                              23. Sun Butter, Banana, and Chia Seed Toast

                                                Toast is the go-to in most households – so how do you make it healthier? Easy – add the protein of chia and the healthy fats of sun butter! This breakfast toast is the ultimate energy-booster, serving up omega-3s, fiber, and potassium on a couple of slices. You can experiment with different types of nut butter and the breads. In fact, you may never again eat toast any other way!

                                                Get the recipe here!

                                                24. Buckwheat Porridge

                                                Buckwheat porridge

                                                  Who said buckwheat had to be savory? This divine combination of buckwheat and oat bran makes for a fast, filling breakfast with loads of flavor. Buckwheat is gluten-free and rich in protein and micronutrients. And it’s not even a grain – it’s pseudocereal called “super-seeds.” Great for the grain-free people in your household!

                                                  Get the recipe here!

                                                  25. Instant Pot Yogurt

                                                    Why buy yogurt when you can make your own? Homemade yogurt is free of added sugars, and you can create all sorts of variations with fruit, nuts, and more! Yogurt is also a fantastic source of healthy probiotics, calcium, and protein. Make a batch and keep it in the fridge for a quick breakfast or anytime snack.

                                                    Get the recipe here!

                                                    Find More Great Breakfast Ideas

                                                    Featured photo credit: Brooke Lark via unsplash.com

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                                                    Lisa Richards

                                                    Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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                                                    Last Updated on November 12, 2020

                                                    Why You’re Feeling Tired All the Time (and What to Do About It)

                                                    Why You’re Feeling Tired All the Time (and What to Do About It)

                                                    If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

                                                    If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                                    In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                                    What Happens When You’re Too Tired

                                                    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                                    Here are some common examples of what happens when you’re feeling tired:[3]

                                                    • Trouble focusing because memory and learning functions may be impaired.
                                                    • Experience mood swings and an inability to differentiate between what’s important and what’s not.
                                                    • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                                    • Finding it more difficult to exercise.
                                                    • Immune system may weaken, causing you to pick up infections more easily.
                                                    • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
                                                    • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

                                                    Why Are You Feeling Tired All the Time?

                                                    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

                                                    Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

                                                    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
                                                    2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                                    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                                    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                                    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                                    You can learn more about some causes of fatigue in this video:

                                                    Feeling Tired Vs Being Fatigued

                                                    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

                                                    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

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                                                    Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

                                                    Symptoms of fatigue include:

                                                    • Difficulty concentrating
                                                    • Low stamina
                                                    • Difficulty sleeping
                                                    • Anxiety
                                                    • Low motivation

                                                    These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

                                                    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                                    How Much Sleep Is Enough?

                                                    The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

                                                    Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

                                                    Get the right amount of sleep to stop feeling tired.

                                                      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                                      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                                      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

                                                      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                                      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

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                                                      4 Simple Changes to Reduce Fatigue

                                                      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                                      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                                      2. Exercising regularly
                                                      3. Using stressbusters
                                                      4. Creating a bedtime routine to sleep better

                                                      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                                      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                                      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                                      • L is for Lifestyle and means living healthy, including getting enough sleep.
                                                      • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
                                                      • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                                      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                                      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

                                                      Living Healthy

                                                      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

                                                      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

                                                      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                                      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                                      1. Unplug

                                                      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

                                                      Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                                      2. Unwind

                                                      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

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                                                      3. Get Comfortable

                                                      Ensure your bed is comfortable and your room is set up for sleep.

                                                      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

                                                      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

                                                      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                                      Exercise

                                                      Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

                                                      That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

                                                      I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

                                                      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

                                                      Attitude

                                                      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                                      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

                                                      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

                                                      Here’s how you do Long-Exhale Breathing:

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                                                      1. Sit in a comfortable position with your spine straight and your hand on your tummy.
                                                      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
                                                      3. Hold your breath while you mentally count to 7 and enjoy the stillness.
                                                      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
                                                      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
                                                      6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

                                                      This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                                      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

                                                      Nutrition

                                                      Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

                                                      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

                                                      Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                                      Here’re 9 simple diet swaps you can make today:

                                                      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                                      2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
                                                      3. Fill up with fiber, especially green leafy vegetables.
                                                      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
                                                      5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                                      6. Replace ice cream with low-sugar alternatives.
                                                      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
                                                      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
                                                      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

                                                      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                                      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                                      Alternatively, you might consider a high-quality multivitamin or specific supplement.

                                                      The Bottom Line

                                                      If you are tired of feeling tired all the time, then there is tremendous hope.

                                                      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

                                                      Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

                                                      More Tips to Stop Feeling Tired All the Time

                                                      Featured photo credit: Cris Saur via unsplash.com

                                                      Reference

                                                      [1] YouGov: Two-fifths of Americans are tired most of the week
                                                      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                                      [3] The New York Times: Why Are We So Freaking Tired?
                                                      [4] Mayo Clinic: Chronic fatigue syndrome
                                                      [5] Very Well Health: Differences Between Sleepiness and Fatigue
                                                      [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
                                                      [7] Mayo Clinic: Lack of sleep: Can it make you sick?
                                                      [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                                      [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
                                                      [10] American Psychological Association: Getting a Good Night’s Sleep
                                                      [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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