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30 Amazing Places You Must Visit Before You Die

30 Amazing Places You Must Visit Before You Die

No matter how long we’ve traveled, or how many places we’ve been to, we’re always hungry for more.The world is a fascinating place, and it’s a sin not to travel, not to explore.

Here is the list of the 30 amazing places worldwide you must visit before you die – an ultimate bucket list:

1. Trinidad, Cuba

    Cuba’s exhilarating town in the central region is a very popular tourist attraction for several decades now. In 1988, it is proclaimed as UNESCO’s heritage site. The picture says everything; lovely cultural heritage, delicious food, and staggering Caribbean sea are the features of this mesmerizing place. There are several not-to-miss attractions in Trinidad. Plaza Mayor, both plaza and an open-air museum of Spanish Colonial architecture is first among them.

    2. Beijing, China

      A traveler’s bucket list can’t be complete without the capital of China. The city was the place of Qing and Ming dynasty emperor residences; make sure to visit them. Rich with historical and cultural monuments, this city draws a lot of tourists. The Forbidden City, The Great Wall of China, The Temple of Heaven, Ming Tombs, and famous Beijing Opera, will fill you with ave and respect for the ancient Chinese culture.

      3. Jerusalem, Israel

        One of the oldest cities in the world, Jerusalem is considered holy by several religions. Ancient history can be seen in the Jerusalem’s stone walls; monumental buildings, heritage sites and fantastic landmarks of culture, faith, and history. A tour of the Old City of Jerusalem is a must since this place holds so much historical and heritage value.

        Old City is home to Western Wall, Church of Holy Sepulcher, and Temple Mount. The organized tour will guide you through the history of humanity and faith in Jerusalem, which is a once-in-a-lifetime experience.

        4. Vienna, Austria

        vienna

          Capital and largest city in Austria, famous for UNESCO heritage sites, Schonbrunn Palace, coffeehouses, cakes, and bargains. To experience Vienna truthfully, you’ll need months; palaces, monuments, parks, and many more attractions will make you fall in love with this city. Among many others, in Vienna you must visit:

          • Schönbrunn Palace
          • Belvedere, Vienna
          • Naturhistorisches Museum
          • St. Stephen’s Cathedral
          • Prater Park

          5. Mexico City, Mexico

            The capital of Mexico, with around 21,2 million people, is classified as an “Alpha Global City” which means it is one of the most important financial centers in Americas. One can explore Mexico for a lifetime and still don’t know it all. We’ll mention some of the attractions to visit:

            • The Plaza de la Constitución or Zocalo
            • Catedral Metropolitana (Metropolitan Cathedral)
            • Palacio Nacional (National Palace)
            • Xochimilco
            • Basilica de Guadalupe.

            6. Melbourne, Australia

              Australia’s second largest city, several times voted among the top three in the “Most Livable City in the world” list. Rated high in the areas of education, entertainment, healthcare, tourism, and sports, Melbourne allures people from all over the world to visit and admire it, as well to move in.

              Attractions to visit:

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              • The Queen Victoria Market
              • St. Paul’s Cathedral
              • The Shrine of Remembrance
              • Eureka Skydeck

              7. Verona, Italy

                One of the most picturesque cities in the world, Verona, shines brightly on the Adige River. Have you heard the story about Romeo and Juliette? It happened here, in Verona. Juliette’s House – Casa di Giulietta symbolically represents this tragic love story. You can come to the famous balcony, and touch the breast of Juliette’s statue; the old belief is that touching her breast will bring you good fortune in love life.

                Aside this famous attraction, there are many others in Verona: the Roman Arena, where you can witness the magnificent opera performances, Archeological Museum, and the Roman Theater. The list goes on and on, as this must-visit city builds up on our ultimate bucket list.

                8. Luxor, Egypt

                LUXOR 1

                  Famous for the “world’s largest open-air museum,” Luxor is a mixture of modern city and ruins of ancient city of Thebes, the capital of Egypt in the age of God Amon-Ra. Massive historical monuments attract hundreds of thousands of tourists every day; one of the most famous attractions is the Valley of Kings, containing the tomb of pharaoh Tutankhamen. Another reason for visiting this historic monument is the structure of Luxor Temple that’s slowly collapsing under the time pressure.

                  While visiting Egypt be sure to check out Karnak Temple,The Souks (or Market), and Medinat Habu.

                  9. Krakow, Poland

                    One of the oldest and second largest city in Poland, Krakow is famous for well-developed academic, cultural, and artistic life. Architecture lovers will have a blast in Krakow; this town has many architectural styles with remarkable diversity. Many of architectural monuments Old Town charm the numerous tourists: Cmentarz Rakowicki, oases of Skalki Twardowskiego & Zakrzowek, Saint Mary’s Basilica and much more.
                    You can admire the stunning view from Kopiec Kraka watching over the city, take a relaxing walk at Wisla Boulevards, and enjoy the artists and performers on the Main Square. Krakow is a must-visit destination for today’s travelers.

                    10. Johannesburg, South Africa

                    Johanesburg

                      The biggest city in South Africa, Johannesburg is the capital of Gauteng province, the wealthiest in South Africa. Previously known as “The City of Gold” from its rich history as former Gold Reef City, the city grew from industrial mining town to a developed hub of architectural feats, a broad range of cultural and tourist attractions, and urban atmosphere. Explore the Cradle of Humankind, world heritage site protected by UNESCO, visit some art galleries, or massive Apartheid Museum. Try a bungee jump from two abandoned cooling towers, painted by the artists honoring the famous sons and daughters of Soweto.

                      11. Bagan, Myanmar

                        An ancient city in Mandalay Region of Burma, Myanmar is a one-of-a-kind place in the world, where one can visit the magnificent temples and admire the culture and heritage of the Burmese chronicles. In its rich history, Bagan survived several hundreds of earthquakes, and several wars, so many of the historical places are in ruins, but there are still some preserved artifacts and sites containing proofs of Burmese rich history.

                        Visit many stupas in Bagan, pagodas, and museums, embrace the nature at its purest form. Bagan is a must-visit place on any traveler’s itinerary.

                        12. Seville, Spain

                          Anyone who visited Andalusia can testify about its colorful and exciting festivals, lovely architecture, great historical sites, as well as great food, bars, and nightlife atmosphere. No matter how old you are, or what you’re interested with, Sevilla is a place for anyone’s taste and preference. A big Cathedral, Reales Alcázares Palace, and famous bull fighting in arenas are experiences that you should not miss.

                          13. Petra, Jordan

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                          PETRA

                            Another UNESCO heritage site, famous archaeological place, unique in its stone form and creation. Petra attracts a lot of tourists every year, who come to visit the site to admire the massive construction carved in stone, and the famous water conduit system. This is the place where Arabian culture meets the Hellenistic ways. This crossroad between Arabia, Egypt and Syria is known by the name of “Red City” since the massive stone structure is half-built half-carved in the red rock.
                            Every traveler should visit this massive monument of culture and history in Jordan. The tomb beneath the structure is massive, containing several sections; The Palace Tomb, Corinthian Tomb, Khasneh, and the Urn Tomb. Since this structure is slowly decaying, it is on the must-visit list for sure while it’s still possible.

                            14. Las Vegas, USA

                            LAS VEGAS

                              The Nevada dessert was not that much interesting place until 1931. Since that year, many resorts, hotels, casinos, malls and entertainment objects started appearing fast, forming the Las Vegas as the center of entertainment, pleasure for all the senses, and a getaway from regular and boring life. The fast blooming of the city turned it into a big and flashed megalopolis, with more than 2 million residents (2014), and numerous attractions are alluring around 40 million tourists a year.
                              In this staggering place, there are duplications all world wonders, famous tourist attractions from around the globe; among thousands of other attractions here are some worth mentioning:

                              • Bellagio complex – Huge and worldwide known complex of hotels, gambling casinos, and attractions. The Fountains are worth mentioning as well.
                              • Cirque du Soleil -stunning performances and dramatic mix of circus arts and street entertainment
                              • New York – New York Roller Coaster – a characteristic cab-like roller coaster will drive you through New York Hotel & Casino
                              • CityCenter – futuristic concept built the hyper-modern hotel with influence of huge malls and futuristic design
                              • Mandarin Oriental – staggering luxury hotel that will take your breath away

                              15. Varanasi, India

                              Varanasi

                                Known as Kashi – the City of Life, this is one of the world’s oldest cities and one of Hinduism’s seven holy cities. This is the place like you never seen before. The Ganges River is regarded sacred, and a bathing and submerging in it manifests as a new birth of a man, washing all the sins away.
                                Many times described as a magical, rustic, and place with unbelievable energy; Varanasi is not a place for the fainthearted people. One can experience unique traditions, bizarre rituals, and aggressive touts, which can sometimes be uncomfortable and scary.

                                With charming architecture, great historical sites, and overall experience of India’s most atmospheric city. In Varanasi you’ll see traditional ghats, many Hindu temples, boat rides on the mighty Ganges, and many different tours will surely be one of a kind experience.

                                16. Dubrovnik, Croatia

                                DUBROVNIK

                                  The old town of Dubrovnik is a jewel of Adriatic Sea, one of the most visited locations in the whole country of Croatia. Rustic marble streets and awe-inspiring buildings built in baroque style are protected by the ancient walls protecting the city for centuries.
                                  Museums showcase this dazzling city’s long history; rustic monasteries tell the story of proud trade hub of the Mediterranean, razed by bombing in 1991, but the rebuilt city prevailed and became tourist attraction worth adding to anyone’s bucket list. Explore the Dubrovnik‘s massive and high walls, make a visit to War gallery, visit Cathedral of the Assumption, and take a cable ride from the city to the Mount Srđ to a lookout where you’ll admire the magnificent view.

                                  17. Chiang Mai, Thailand

                                    Northern Thailand is a wonderful place. And there you’ll witness nature like nowhere else. The peaks of the Doi Suthep-Pui National Park are around 1700 meters high. This area contains around 300 Buddhist temples, with many of them closed for visitors; the open ones look startling, with monumental structures, decorations, distinctive well-decorated roofs and big bells. Chang Mai is a mixture of modern and older; the modern part of the city is alive and full of modern architecture, and older parts are more rustic – they recreate the rich history of Chang Mai. This destination will provoke your senses, awake your inner spirituality, and stir up your life from within.

                                    18. Moscow, Russia

                                      The capital of Russia is staggering; the city of one of the most powerful countries in the world undoubtedly inspires admiration. From arts, industry and military, to infrastructure and nightlife, Moscow is a powerhouse, a megalopolis with a place for anyone’s needs.

                                      Among countless attractions, the definite must visit places in Moscow are:

                                      • Kremlin & Red Square – the foundation of the city and the country. (addition – St Basilic’s Catedral which is now a symbolic museum)
                                      • Church of Christ the Saviour –  the tallest Orthodox Christian church in the world.
                                      • Gorky Park – famous amusement park, named after Maxim Gorky
                                      • Bolshoi Theatre – famous Historic Theater
                                      • Vysotki – Seven Sisters – group of seven famous skyscrapers

                                      19. Edinburgh, Scotland

                                        The capital of Scotland won’t leave you phlegmatic for sure. Found on the south shore, volcanoes and glaciers shape this area. Impressive architecture and advanced education make Edinburgh most desirable city for the young academic bloomers.
                                        The rich culture and staggering sightseeing are not only attractions that may allure you to visit Edinburgh. The exquisite cuisine, dozens of world-class restaurants and worldwide known Scottish pubs with beer kegs and whiskey offer enjoyment for everyone. One won’t be wrong to categorize Edinburgh as a great nightlife city; a night out can end in tomorrow morning easily.

                                        Visiting Edinburgh you must not miss some of these:

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                                        • Scottish National Gallery
                                        • The view from Edinburgh Castle
                                        • Wash your face in the dew of Arthur’s Seat, peak in the group of hills in Scotland
                                        • Queen’s Hall – huge music venue

                                        20. Cartagena, Colombia

                                        Cartagena

                                          Another UNESCO-protected heritage city, where a mixture of old stone walls and structures blend with modern cityscape; where old culture is preserved and showcased with colonial settlements from the ancient the American continent.
                                          Cartagena’s Old City is inspiring for travelers; the rustic colonial streets and preserved buildings are surrounded with Las Murallas, the great walls. The atmosphere of San Diego and El Centro stacked with palaces, and colonial plazas will leave a strong impression in every traveler.

                                          Must visit attractions in Cartagena:

                                          •  San Felipe Castle – famous military castle with underground tunnels
                                          • Totumo Volcano – mud volcano, popular for its alleged healing mud-bath
                                          • The Naval Club – famous recreational activities club founded by naval officers
                                          • Waveflow Club House – clubhouse with surf simulator
                                          • Cathedral of St. Catherine of Alexandria

                                          21. Tokyo, Japan

                                          L

                                            On the constant rise, Tokyo surpassed many cities in architectural accomplishments, the industrial revolution, development and cultural preservation. The Kaizen culture works; this city is the perfect example of “one step to advancement, every day” method. The picture tells more than a thousand words, showcasing the ultramodern neon design of Tokyo’s skyline.
                                            Tokyo also preserved the historical and cultural heritage, from the old times when this was a shogun’s residence in feudal Japan. The tradition is kept in the sumo wrestling, handcraft, and small alleys and wooden terraces in the yards with cherry blossoms.

                                            Things not to miss in Tokyo:

                                            • Koishikawa Kōrakuen – one of Tokyo’s oldest and best Japanese gardens. It was built in the early Edo Period (1600-1867)
                                            • Yasukuni shrine – for war victims for the foundation of peaceful Japan of today
                                            • Zojoji Temple – Japanese Buddhism temple, a rare example of early Edo period architecture.
                                            • Tokyo Sky Tree – spectacular panoramas of the whole city can be seen from this 650m tall tower

                                            22. Vancouver, Canada

                                              Listed at top five places to live in the world, Vancouver offers a place for everyone. Eco-friendly society, urban circles of arts, music, and culture, multi-cultural cuisine, theaters, museums, and operas are just a small part of this amazing city. Developed industry and corporate life are some of the many reasons more and more people are coming to Vancouver to start up a new life.

                                              Places not to miss in Vancouver:

                                              • Stanley Park – vast and well known in the world
                                              • Art Gallery – central cultural and artistic exhibitions happen here
                                              • Science World at TELUS World of Science – jaw-dropping live science demonstrations, and OMNIMAX technology films which are one of a kind experience.
                                              • Lookout – on a 50 story high tower, elevator completes the road from the bottom at 50 seconds. Astounding view.

                                              23. Zakynthos, Greece

                                              ZAKYNTHOS

                                                A small island in Ionian Sea, Greece, has become a tourist attraction during the last years, bringing hundreds of thousands of visitors every year. Mesmerizing light blue sea, great nightlife, fantastic cuisine are the features of this island. With lovely lush nature, a private zoo-like refuge for animals, and one of the most photographed beaches in the world, Zakynthos-Zante offers warm summer atmosphere and plethora of activities for the visitors to enjoy.

                                                Having a holiday on Zante, you should not miss the following:

                                                • Navagio beach (showcased) / Shipwreck Beach
                                                • Blue Caves – lovely blue waters surrounding the white stone caves, reflecting and lightning the most amazing scenery for visiting
                                                • Marathonisi island – island looking like a turtle, where the famous and protected Caretta-Caretta turtle lays eggs
                                                • Zante Town – main hub and only developed city on the island
                                                • Church of Agios Nikolaos

                                                24. Maui, Hawaii

                                                  Maui is an island in Hawaii, USA, second largest in the country. Lovely beaches and endless blue Pacific will embrace you in traditional Hawaiian way: an emphatic “Aloha!” and a flower Lei around your neck, symbolizing aloha spirit and kind welcomes.
                                                  Holidays at Maui can be action-packed, exploring-oriented or lazy; it’s all up to you. For adventure types, there are bike trails, surfing, hiking and kayaking. As an explorer, you’ll get to see lots of mesmerizing waterfalls, which is a once-in-a-lifetime experience. And if you’re up for relaxing atmosphere and cocktails with lovely little umbrellas, fantastic beach resorts will make sure to host you the best way, offering superb lodging, dining, and atmosphere.

                                                  There are many attractions to visit in Maui, and here are some of them:

                                                  • Molokini Crater – excursions to this old volcanic crater happen each day
                                                  • Kula Botanical Garden – thousands of flowers and plants, with lovely surroundings
                                                  • Haleakalā National Park – volcanic exploration, amazing wildlife to visit
                                                  • Try snorkeling – incredible sea life and crystal clear waters are ideal for this activity

                                                  25. Reykjavik, Iceland

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                                                    Iceland is a place which can hardly be described with words since few suitable words come to mind when thinking about this island in Norwegian sea. The volcanic landscape of geysers, hot springs, waterfalls, glaciers and black-sand beaches is amazing. The capital city, Reykjavik, is a place rich with life, culture, and characteristic Nordic energy.
                                                    There’s not just staggering nature beauty that impress; Iceland’s rich culture, mythological Nordic history, and people of Iceland will amaze everyone who visits this incredible country. This is a place where you’ll watch the astonishing Aurora Borealis Northern Lights from hot water spring with surrounding temperature around zero Celsius.

                                                    Here are places you must visit in Iceland, among many others:

                                                    • Gullfoss – a staggering waterfall
                                                    • Harpa Concert Hall in Reykjavik
                                                    • Blue Lagoon-Geothermal Spa
                                                    • Askja Mountain
                                                    • Hallgrímskirkja church in Reykjavik

                                                    26. Sri Lanka

                                                    SRI LANKA

                                                      Sri Lanka is a popular tourist destination among tourists looking for inspiring travel holidays for a bargain price. UNESCO heritage sites that stood the test of time for 2000 years and remarkable wildlife are reasons worthy enough to visit this beautiful country.
                                                      Explore the rain forests when you want to go away from tropical heat and beaches, take a tour of wildlife in national parks, discover many impressive temples, climb the famous Lion’s rock, and admire the museums among many other attractions in Sri Lanka.

                                                      27. Cape of Good Hope, South Africa

                                                      Cape of Good Hope, South Africa

                                                        Cape of Good Hope is an amazing place, where one can enjoy beautiful holidays in an exotic location, the home of legendary Flying Dutchman. There is a hiking route that includes the old lighthouse, a souvenir shop while witnessing astonishing views of nature where two gulfs meet – Indian and Atlantic Ocean. Visiting Cape of Good Hope is a unique and exciting experience, where you can learn about 250 different birds settling in the Cape, and exotic flora of South Africa.

                                                        28. Grand Canyon, Arizona

                                                          A wonder of nature, the Grand Canyon stuns the eye at the first sight. Over 450 kilometers-long old canyon is carved in stone by Colorado River. This jaw-dropping location attracts hundreds of thousands of tourists yearly, to admire the nature’s impressive creation.
                                                          You can approach the Canyon from numerous locations, all divided into three geographical groups: South, North, and West. All of them provide different experience and angle of the vast structure. South Rim is the most visited one, and West is famous for its impressive Skyline, built on the edge of controversial glass bridge in the U shape.

                                                          29. Easter Island

                                                            A small island in the Polynesian Triangle, the Easter Island, is famous for the 900 monolithic statues called Moai, created by ancestors living here in the year 1200 CE. These figures are carved from volcanic stones and volcanic ash. Their origins tell the story of Polynesian belief in the sanctity of the head. From small, to monumental-sized, statues are scattered across the island. Exploring the Polynesian culture, and learning about stone platforms and statues will make your holiday unique and thrilling.

                                                            Here are some localities to add to your itinerary:

                                                            • Anakena Beach
                                                            • Rano Kau Volcano
                                                            • Terevaka
                                                            • Ahu Tongariki

                                                            30. Taj Mahal-Agra, India

                                                              Last on our list but not the least., Taj Mahal is best known as “the jewel of Muslim art in India” built in the honor of the love and grief of Shah Jahan’s for his beloved wife, the Persian princess, Mumtaz Mahal. Built in 1653, it took 20,000 artisans and 21 years to complete. Huge white marble construction stands in the center of the compound, surrounded by mausoleums, gardens and towers; it is proclaimed as UNESCO Heritage site in 1983. You should consider visiting this world wonder in the next few years because of a rumor of its decaying and possible closure to visitors.

                                                              Which place have you visited? Which one is your favorite? Let us know!

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                                                              Dejan Kvrgic

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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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