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30 Unusual Things You Can Do At Night During Your Travels

30 Unusual Things You Can Do At Night During Your Travels

1. Experience the authentic Finnish sauna, Kuopio, Finland

finnish sauna

    There’s no better place to experience a sauna than in Finland, the country that invented it. For the locals sauna is a necessarily part of their day, with mental and physical benefits and plays an important role of their culture. As the Finns admit, sauna is best enjoyed in your own lake house. Experience your first sauna as part of a full Finnish evening or book in a lake house, where you can dip in and out of the lake whenever you want at night.

    2. Learn tango in Buenos Aires, Argentina

    tango

      Dancing tango is associated with the term milonga, used to describe an event where people come together to dance tango. This passionate dance remains one of Argentina’s defining traditions, and with Buenos Aires being the tango capital of the world, there’s no better place to attend a milonga, either as a watcher or a participant.

      La Milonga del Indio is one of the top five milongas in Argentina and it’s a free outdoor event taking place in a plaza after 7 p.m. on Sundays. To avoid the unnecessary crowds go late, around 10 p.m. and watch the event become more interesting as only the real lovers of tango will be staying until late. Don’t be shy to learn a few basic steps with the dancers or give a show if you have already mastered tango.

      3. Watch a movie at an outdoor cinema, Athens, Greece

      Cine Thisio Athens Greece

        Outdoor cinemas are the most romantic way to watch a movie, especially in summer nights. There is a bunch of them in Europe and around the world, but if you have to choose one, let in be in Greece. Next time you are in Greece in summer time, don’t miss a movie in the open air, with a hard to beat view. Both Cine Thisio in Athens and Cine Kamari in Santorini will make for an unforgettable night. Choose Athens in August to avoid the big tourist crowds.

        4. Tree camping, Elk, California

        tree camping

          If you are already familiar with camping, take it to the next level by experiencing a night tree camping in California. The different level tents provide for a lively and fun experience, not necessarily private though, so prepare for that. An experience best enjoyed with a small group of friends or your partner. Enjoy a wonderful sunset and/or sunrise from the highest branches of a tree, amidst nature and all its sounds. Be sure to be fit enough to climb a tree and a rope in order to set your own tent.

          5. Star gazing, New Zealand

          star gazing

            While most of the star gazing spots are located in Northern America, South America and the United Kingdom, choose to experience star gazing in far away New Zealand. The Aoraki Mackenzie International Dark Sky Reserve is the southern hemisphere’s first dark sky reserve, and the world’s biggest. You’ll have a memorable experience, which you can compare to different ones you can have around the world.

            6. Attend a festival by a castle on the sea, Vlorë, Albania

            art kontakt festival

              Art Kontakt Festival is a two nights event held in August at the Porto Palermo Castle, right on the sea, in Southern Albania. This contemporary art festival brings together visual performances and live music, by featuring artists from the Balkans and Europe, becoming a Biennial of it’s genre.

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              Attend if you want to be part of an interesting community, share your own visual project or just for the experience full of art and good music till dawn. Projects are shared inside the castle and performances are held outside, as well as the parties.

              7. Visit Central Park, New York

              central park

                This is the first park not to miss while in New York. While it is crowded during the typical busy day times, it could be easier to explore until 1 a.m. in the evenings. Go for a long walk, run or have a picnic by the water. With its wide range of activities and landscape option, there is something to please everyone at Central Park.

                8. Attend a “panigiri”, islands Greece

                greek panigiri

                  A “panigiri” is a religious feist, traditional for the majority of Greece’s villages and islands. Each place celebrates on a specific Saint’s day, after whom their church was named. They usually take place in summer. In big villages the “panigiri” may last a few days. Ask the locals where the best one is held near you, the next time you travel to Greece.

                  You will get to know the Greek tradition and folk culture better, their religious devotion and the respect they pay to certain concepts. However the best part for everyone is the big festivities held until morning, with food, drinks and some epic Greek dances. It will be a fun night.

                  9. Go on a sleigh ride, British Columbia, Canada

                  sleigh ride

                    This might seem more like a romantic activity for couples, but it could me much more fun with friends or with a random group of people. There are options of drinking hot beverages or a fondue meal while riding, but skip those and focus on the experience itself. Even if it is not snowing that night, chances are you can still see the stars and enjoy yourself. Dress appropriately and more heavily than you would think. There are usually blankets available, but better be prepared.

                    10. Open air pool in the baths of Budapest, Hungary

                    bath budapest

                      The Szechenyi Spa Baths in the capital of Hungary, Budapest are a typical daytime activity. But during the summer they throw parties on Saturday nights, mostly attended by young locals or tourists. Bikinis and good music in a one hundred years old open air bath pool is an experience you don’t want to miss. If you don’t fancy the loudness of the party, go on usual nights, during the whole year.

                      11. Ice skating, New York

                      ice skating

                        This traditional activity can be enjoyed best in New York if you want everything fancy that comes with it, especially at the iconic Rockefeller Center. Open for the whole winter season, it is less crowded at the start and the end of season (until April). Avoid the period from Thanksgiving to Christmas if you don’t want to wait in line and skate along a big bunch, but totally go there if you want to feel the magic of the season just like in movies.

                        It stays open until midnight. A cheaper alternative that is open until after midnight is The Standard Ice Rink, located on the High Line. It has a more adult vibe and evenings look more like parties.

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                        12. Dine by the Golden Gate Bridge, San Francisco

                        dinner by the golden gate bridge

                          This one needs a little preparation beforehand but it is a no fail way to make a birthday or special occasion unforgettable. Be sure to get all permissions necessary to throw a dinner and follow all rules for a no fuss experience. Take inspiration from Jordan Ferney, who has hosted two dinner parties with little effort and a handful of good friends by the beach looking at the Golden Gate bridge.

                          13. Enjoy a show at the fountain of lights and music, Prague, Czech Republic

                          Křižík's Fountain

                            From Spring to Autumn the musical Křižík’s Fountain in Prague performs a unique computer-controlled light-and-water show. There are performances selected from the world’s most famous compositions to please every taste, from classical music to more contemporary great artists.

                            You can enjoy the show after sunset and in summer nights go even later to enjoy the spectacle of music, water, ballet and colors. Some of the performances include projection of films on water. No booking in advance is required, but you can look at the programme on the website.

                            14. Visit the Temple Street Market, Hong Kong

                            temple street market

                              The Temple Street Night Market is a popular street bazaar, that has served as the backdrop to many movies. Along with the traders, fortune tellers and opera singers appear. The Temple Street Market is an example of the festivity of a Chinese market. Every night there is a show. One can shop for electronics, clothes, antiques and taste different traditional foods.

                              15. Rate the Christmas lights and decorations, Richmond, Virginia

                              Christmas lights

                                There are many places around the globe where you can have a magnificent experience of rating Christmas light and decorations and Richmond makes it to the top list. You can go as small as walking around a neighborhood or as big as taking a guided tour. Even limo tours can be arranged. Experience the best of the “tacky lights” and watch how people compete with each other, with 40.000 lights as a minimum to enter the map of lights.

                                16. Play night paintball in Scottsdale, Arizona

                                paintball

                                  Playing paintball at night makes for a pretty intense activity. The adrenaline reaches a high level and with a group of good friends it will end up being a fun night. Try Westworld Paintball, one of the safest and oldest fields for paintball. They offer outdoor ones that stay open until 11 p.m. on Fridays, which happens to be Ladies Night. If you meet the minimum number for a team, you can book your own private game.

                                  17. Go clubbing on top of a hill overlooking the Adriatic sea in Budva, Montenegro

                                  clubbing

                                    Club Top Hills is one of the most attractive clubs of the Balkans and further. It is located on the top of Toplis Hill above Budva, one of the Mediterranean towns bursting with tourists during Summer. The club can welcome around 5000 people, who can enjoy the best music, different theme bars and many attractive activities.

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                                    18. Visit the world’s oldest open air museum Stockholm, Sweden

                                    open air museum Sweden

                                      Skansen is the world’s first open-air museum, created in 1891. It is a great way to understand five centuries of the history Sweden, by visiting historical buildings with period dressed people, having traditional food, visiting the zoo and shopping for souvenirs. It stays open until 10 p.m. in summer nights, but check for special festivals and later times. A great way to spend time outdoors and learning about the history and traditions of the country.

                                      19. Artistic performances, Brooklyn, New York

                                      artistic performance

                                        Join the Beer Garden of Photoville in Brooklyn to grab some food or drinks with like minded artists. Enjoy the multimedia presentations shown at night with the Manhattan skyline as a backdrop. Installations, exhibitions and various artistic performances were shared for free during last year. Check their website for more information, programs and coming events.

                                        20. Explore the city by segway, Rome, Italy

                                        rome

                                          Take advantage of segways to explore one of the biggest capitals in Europe. Packed with tourists during the day, Rome will be charming at night, when the temperature drops in summer and the crowds get fewer. Rent a segway for a solo adventure or book a tour of eight people and be guided through the city. Visit the most important monuments and ancient parts of the city accompanied by experienced tour guides for around two and a half hours in the evenings of Spring and Summer until September.

                                          21. Go on a canal cruise during light festival, Amsterdam, Netherlands

                                          canal cruise

                                            The Water Colors Cruise departs during the Amsterdam Light Festival from November 27 until January 18. Hop on the boats to enjoy the best views of the city at night and watch the light works of international artists and the lighted ships and buildings of Amsterdam. Beat the cold with mulled wine or a warm bite offered in the cruise. The last one departs at 9.30 p.m. on all nights of the festival.

                                            22. Go to a luna park, Sydney, Australia

                                            luna park

                                              The park is open until 11 p.m. on the weekends, so take advantage of them, even if it seems more packed than weekdays. This one seems to be visited by all ages and is not one particularly created for kids. You can catch a concert, grab a meal or go full on fun and ride the Tango Train or Ferris Wheel. Originally created in the ’30s, the park was restored in 2004. If you are lucky, there might be a wedding ceremony or a private celebration or even a gala event you can watch or join.

                                              23. Go fishing in Bendigo State Park, Johnsonburg, Pennsylvania

                                              night fishing

                                                The East Branch of the Clarion River that flows through the Bendigo State Park is stocked with trout and many cold-water pieces, being an excellent fishery. A fishing platform behind the pool allows for easy access. Normal opening hours are before midnight, but you can choose to camp on site in order to have access to the water all night. Make sure to read the fishing rules and regulations from the Pennsylvania Fish and Boat Commission Web site.

                                                24. Watch a cliff divers show, Acapulco, Mexico

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                                                cliff diver

                                                  Watching the Acapulco’s cliff divers plunge the 136 feet to the crashing Pacific at night, holding torches is a remarkable experience. La Quebrada Cliff Divers are a group of professional high drivers that perform daily for the public, including four evening shows. The best viewing spot is from La Perla restaurant terrace, right at the Cliffside El Mirador.

                                                  25. Samba in a favela, Rio de Janeiro, Brazil

                                                  brazil favela

                                                    Taking a tour of the famous Rocinha favela during the day is a mind shifting experience you shouldn’t miss. Opt for a tour offered by the locals themselves for the most authentic insights. But if you want to complete your experience attend a night party at the favela. It involves samba and funk dancing with the locals until 4 a.m. or later.

                                                    26. Visit the illuminated Niagara Falls by boat, Canada

                                                    Niagara falls

                                                      Sit on the glassed outdoor deck of the boat, while you enjoy a 40 minute Niagara Falls nighttime cruise. Admire the colorfully lit American Falls, Bridal Veil Falls and Horseshoe Falls. On Fridays, Sundays and Canadian and American holidays, as well as certain dates there are fireworks lighting up the sky and reflecting on the water, making the experience more exciting.

                                                      27. See a volcano in Tenerife, Spain

                                                      volcano Tenerife

                                                        Visit a volcano on Southern Tenerife’s Mount Teide. The Spain’s tallest volcano is located in the UNESCO-listed Teide National Park. It is the best place to watch the sun set and then learn about the constellations in the sky from a local guide.

                                                        28. Sail on a yacht, Croatia

                                                        yacht sail

                                                          Croatia’s has hundreds of islands along it’s 220 mile Adriatic coastline, crystal-clear water, beautiful medieval towns, lots of beaches and ports amongst its breathtaking landscapes. These facts combined withthe growing international yacht culture, with the yacht week festival being held in the last couple of years make Croatia ideal for a night out sailing on yacht or anchored in the port of a small village to enjoy the romantic views from the deck.

                                                          29. Hike in the Yosemite Park, California

                                                          Yosemite Valley

                                                            Visit Yosemite for the first time during a night hike or rediscover it through the changing sounds and smells of nature under starlight. A small group of 24 people is guided through a short, flat one mile hike in the Yosemite Valley. During the hike, you will learn about the animals behavior at night.

                                                            30. Go on a sangria tasting tour, Lisbon, Portugal

                                                            sangria Portugal

                                                              While many people would bet that sangria is a Spain signature drink, the best one can actually be found in Portugal. Next time you are in Lisbon or any other city in Portigal for a matter of fact, take a long leisurely walk around the town and stop every time you spot a bar promising “the greatest sangria you have ever had”. As bars and restaurants start to fill with people very late in the evening, this is a sure way to get you past midnight, or as long as your feet can carry you through the cobblestone paths of the city.

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                                                              Last Updated on March 30, 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)

                                                              Feeling tired all the time?

                                                              Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                                              I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                                              Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                                              If you’re tired of feeling tired, 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 feeling tired all the time 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]

                                                              • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                                              • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                                              • You may get 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.
                                                              • You may find it more difficult to exercise or to perform any type of athletic activity.
                                                              • Your immune system may weaken causing you to pick up infections more easily.
                                                              • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                                              • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                                              Are you saying that feeling tired can make me overweight?

                                                              Unfortunately, yes!

                                                              Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                                              Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                                              Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                                              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 root cause of 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 issues 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.

                                                              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.

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

                                                              Tiredness is primarily about lack of sleep.

                                                              But 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 (source: Science Direct).

                                                              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. But 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.

                                                              Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                                              So, quantity and quality do matter when it comes to sleep.

                                                              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[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                                              If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                                              And that is 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.

                                                              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

                                                              So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

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

                                                              In addition, I lost two inches off my waist and looked and felt better than ever.

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                                                              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 exercise 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.[6]

                                                              And yes, there does seem to be an important correlation between being lean and feeling rested.

                                                              But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                                              L — Living Healthy

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

                                                              So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                                              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.

                                                              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. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

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

                                                              2. Unwind

                                                              Do something to relax.

                                                              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.

                                                              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.[7]

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                                                              Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

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

                                                              E — Exercise

                                                              Many people know that exercise is good for them, but 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 lifestyle.

                                                              As part of my lifestyle upgrade, I knew I needed to move more.

                                                              My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                                              That made sense to me.

                                                              So, I decided to swim.

                                                              I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                                              Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                                              Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                                              So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in 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 because you will increase your flexibility and lower your stress.

                                                              A — 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.

                                                              Do you want to know what that master stress-busting technique was?

                                                              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).

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                                                              Here’s how you do “Long-Exhale Breathing”:

                                                              1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                                              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 count to 7 mentally 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, long exhale 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.[8]

                                                              Plus, this is a great technique for helping you get to sleep, too.

                                                              N — Nutrition

                                                              Diet is vital for beating fatigue – 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.

                                                              Eating a diet for fatigue doesn’t need to be complicated, 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.

                                                              Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                                              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 your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                                              3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green 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 such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                                              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 such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                                              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 multi-vitamin or specific supplement.

                                                              The Bottom Line

                                                              If you are tired of feeling tired, 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 including:

                                                              • Enough High-Quality Sleep with Bedtime Routine
                                                              • Regular Exercise You Love
                                                              • Stress Reduction with Long-Exhale Breathing
                                                              • Fatigue-Reducing Diet

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

                                                              More Tips to Help You Rest Better

                                                              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] Mayo Clinic: Lack of sleep: Can it make you sick?
                                                              [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                                              [7] American Psychological Association: Getting a Good Night’s Sleep
                                                              [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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