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55 Men’s Fashion Mistakes You Need To Stop Committing

55 Men’s Fashion Mistakes You Need To Stop Committing

Throughout a man’s growth from boy to man, he learns small lessons on how to look good- even amazing. However, sometimes good taste in style is not a man’s strong point.

Between everything a man does everyday, from school, work, or watching his favorite sports team, it can be hard to keep up with every fashion fad and avoid committing the following fashion crimes. With this in mind, I have compiled an exhaustive list of some of men’s style mistakes that I see a lot of men committing, especially when attempting to transcend to the title of “stylish” or fashionable.

Now before I start, it is important to address the “why” as some of you might be asking yourselves. Why should you invest time and money into improving your appearance? The following are formidable reasons to persuade you. Some might find these to be common sense, but I’m sure most of you will find them eye-awakening.

Reason #1 : Getting any job is easier when you look good

Fashion Crimes

    Reason #2 : Attracting the opposite sex

    Some of you might want to improve your fashion sense to impress the girl that caught your eye rather than trying to impress a manager to get a job. This is a perfect excuse to improve your appearance. Looking like you got your clothes from the Lost and Found won’t improve your chances of impressing your “soul-mate”.

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      Reason #3 : Confidence

      Did you know that looking great improves your confidence? Just try it out if you haven’t noticed it yet. Go out wearing average clothes and see how you feel, and the next day, wear the best clothes you have, and do the same. You will notice a big difference!

      These are the simplest reasons for why you should improve your style. Now it’s time for the ultimate list of men’s style mistakes that you should avoid.

      55 Fashion Mistakes By Men You Need To Avoid:

      1. Wearing worn out and beaten down shoes:

      I don’t care how good the other parts of your outfit look like, ultimately, if you fail to wear shoes that are clean and in good shape, then your whole outfit will be a mess.

      Solution: Spend the extra cash to buy quality shoes that last a long time.

      Men's Fashion Crimes

        2. Deep v-necks:

        Oh, how much I hate these t-shirts. Please for the sake of your fashion sense, and also humanity, don’t wear these.

        3. Reliance on branding:

        Men's Fashion Crimes
          Photo by Dylan T Moore

          Brands are not what make up your clothes, so if you are currently proud of simply buying clothes from any brand senseless of style, then you are wasting your precious money.

          Solution: Buy clothes based on how they fit, feel, and look, rather than the brand badge they carry.

          4. Leather pants, t-shirts and hats…:

          Any item of clothing that isn’t a leather jacket shouldn’t be leather. Simple as that- especially leather pants! Just buy regular jeans or khaki pants and you will look one hundred times more attractive.

          5. Socks with sandals:

          Men's Fashion Crimes
            Photo by Eli Christman

            It is simply ugly; I don’t have more to say about it. Sandals are meant to be worn with bare feet. If your feet are not parts of your body that you are comfortable showing, then avoid open toe shoes.

            6. Wearing sandals all the time:

            Sandals were designed to be worn on the beach and to pools. They are seasonal, so don’t make them your everyday wear.

            7. Leaving clothes around your house floor:

            Leaving clothes lying everywhere in your home will eat away their good condition, so take care of them.

            Solution: Hang your clothes in your wardrobe, and fold your t-shirts with other items neatly. This will help maintain their newness.

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            8. Wearing sunglasses inside:

            You might think you look cool and unstoppable, but you are completely wrong. Sunglasses are made for the sun, so please don’t wear them inside. Additionally, they will make you look much less approachable to both men and women than if you had chosen to show your entire face.

            9. White jeans:

            I used to see these a lot back when I lived in Germany; I believe they are more of a euro-fashion trend. However, if you currently live in the states, then I say STOP.

            Solution: When choosing jean colors, choose from the basic and dark colors like black, blue, dark blue, grey etc. They will help make you look classic.

            10. Yellow, red, pink, purple… Jeans:

            This relates to the above point. Don’t choose bright colors for your jeans; basic colors are enough to make you look sophisticated and attractive.

            11. Buying clothes that you think will fit you later on:

            It doesn’t matter how much muscle you think you will build in the next year, or how much fat you plan on losing- live in the now! Buy the clothes that fit you, so you don’t mentally torture yourself.

            Solution: After accomplishing your goal, reward yourself with buying new clothes.

            12. Mother shopping:

            Getting a little help from your mom or female friend is okay. However you are a man, and that should mean making your own choices and buying your clothes for yourself.

            13. The “I woke up and I don’t care” look:

            Wearing the same hoodies, sweatpants, and flip flops you lounge with inside but outside, will do much damage to your appearance. For your sake, don’t go out with the same clothing you wear at home lounging.

            14. The visible crack

            This is both funny and disgustingly unattractive. Please make sure that your clothing provides full coverage to your behind in order to avoid any unnecessary exposure during times of crouching, or bending.

            15. Sagging:

            Nobody wants to see the boxers you are wearing everywhere you go out, so please pull up your pants.

            16. White socks with black shoes:

            They simply don’t match, so avoid this style mistake unless you are trying to moonwalk.

            17. Wearing terrible-quality shirts:

            You have to invest in yourself to look amazing. Don’t devalue yourself by purchasing poor quality material.

            Solution: Spend the extra 10-15$, and buy a quality shirt online or at any respectable store. Buying high quality clothes is actually cheaper when you consider their life time. Sure a 5$ shirt is cheap and affordable, but it will never last! Check out the ultimate guide to t-shirts for expert advice.

            18. Wearing wife-beaters:

            Men's Fashion Crimes
              Photo by Emob716

              You are not Carl Johnson (CJ) from GTA San-Andreas, so cut out the act.

              19. Wearing over-sized ties:

              Don’t let your tie fall beyond your belt line, if you want to avoid looking immature.

              20. Extremely long jeans:

              Jeans are not meant to be worn in a way where your shoes trap them with every step. If you value your looks, jean quality, and money, avoid buying jeans that are beyond your pant-length.

              21. Large pocket jeans:

              I don’t understand why these types of jeans were created, perhaps they were originally meant for blue-collared workers who needed the extra space for equipment. Unless you fit that category, do not wear these.

              22. Mismatching colors between shoes and belts:

              Don’t wear brown belts with black shoes and vice versa.

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              Solution: Belts and shoes must be the same color, and if you can, match the material too.

              23. Decorated and embellished jeans:

              You are not a fairy, so avoid the sparkling jeans. In your attempt to be cool, you achieve the opposite when choosing to endorse this style no-no.

              24. Humorous pieces:

              Don’t be the person who wears a funny shirt just to catch people’s attention. The attention is not usually positive, and you will definitely scare the ladies away.

              25. Fur coats:

              Men's Fashion Crimes : Fur Coat
                Photo by Keith Williamson

                I have very important advice for these: light a fire and burn the fur coat- or simply avoid spending the money to buy one.

                26. Baggy dress shirts:

                Dress shirts are meant to fit your body as snugly as possible, while also allowing free movement. Do not buy dress shirts that hang like rectangular boxes on your upper body.

                Solution: Buy a smaller size that fits properly. If you suffer from any body disproportions, then get your dress shirts tailored.

                27. Tighty-whitey underpants:

                Avoid scaring your girlfriend, and purchase yourself quality underwear. A popular brand to help with your underwear choices would be Calvin Klein, however there are plenty of quality brands out there to choose from.

                28. Tilted baseball hats:

                There is nothing more immature than wearing baseball hats, never mind tilting them to one side in attempt to make yourself look “cooler”.

                29. Excessive jewelry:

                Men's Fashion Crimes

                  Unless you’re being featured on a gangster rap music video with Young Thug, please avoid large jewelry and limit the pieces to 1-2 in total.

                  30. Too much facial grooming:

                  Unless you are a male model, threading or plucking your eyebrows and giving yourself an overly-groomed or refined appearance will definitely take away from your manhood. You don’t want the ladies to feel like you’re competing with them.

                  31. Wearing the wrong undershirt with your dress shirt:

                  Instead of wearing crew neck t-shirts under your dress shirts, opt for a v-neck that will accentuate your dress shirt style. You don’t want a crew neck filling in the gap between your dress shirt and your upper chest.

                  32. Wearing sport jerseys everywhere you go:

                  Men's Fashion Crimes

                    Jerseys are meant to be worn when you are going to a sports game or when you are at home. They aren’t applicable on a daily basis.

                    33. Wearing clothes that are not appropriate for the climate:

                    There is no need for you to wear a raincoat when it is 80 degrees outside. The same goes for the cold weather. Adapt your clothing to the climate.

                    34. Wearing too many colors at once:

                    Men's Fashion Crimes : Too much contrast

                      Don’t wear yellow jeans, a blue shirt, a red hat and white shoes all at once. Keep the contrast to 2-3 times at most to prevent your attire from looking like a costume.

                      35. Tucking in t-shirts:

                      Tucking in your t-shirts will give you the middle-aged father look. For the sake of your style sense, don’t tuck your shirts in.

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                      Solution: Get them tailored or invest some money and buy shirts that fit your body perfectly.

                      36. Wearing the most ridiculous sunglasses:

                      Men's Fashion Crimes : Sunglasses
                        Photo by Steve Johnson

                        You are not competing in a cycling race, are you? So drop those sport shades right now.

                        Solution: If you want sunglasses, buy quality sunglasses like Ray Bans, Tom Ford, Topman’s… rather than getting cheap immature sunglasses. Sunglasses are just an addition so if you are low on money, I suggest you invest in the other more important pieces of your outfit.

                        37. Sneakers with dress pants

                        This makes me cringe every time I see it. I remember back during my high school graduation, a kid wore Jordan’s with his navy suit and graduation coat. As he walked on the stage in front of a 2000+ audience, everyone’s face was like “really?” If you think wearing dress shoes is not cool, then good luck at every job interview you ever hope to attend (Spoiler Alert: you probably won’t get the job).

                        Solution: Have one or two dress shoes ready when something important, like a job interview, comes up.

                        Men's Fashion Crimes

                          38. Popping up your collars:

                          Again, you are not being featured in a music video, so fold that collar back in its place. It’s that simple.

                          39. Baggy boxers:

                          These are usually paired with baggy jeans. Sagging really takes away from your perceived sophistication.

                          Solution: Don’t buy saggy or baggy boxers.

                          40. Wearing skinny jeans while overweight:

                          Wearing skinny jeans while you are overweight will likely attract more attention to the fact, and it will most likely bring down your self-esteem.

                          Solution: buy yourself a pair of jeans that will flatter your body.

                          Men's Fashion Crimes

                            41. Over washing:

                            Every time an item of clothing is washed, it loses some of its quality and condition.

                            Solution: Take care of your clothing before it gets dirty, otherwise you will have to wash it, and if that keeps up, the quality of your item deteriorates. Better prevent than cure. Also, only dry clean your suits when they really need it.

                            42. Wearing jean shorts:

                            Men's Fashion Crimes : jean
                              Photo by Bobbi Vie

                              There is nothing more unflattering than jean shorts in my eyes. Unless you are John Cena, opt for a good pair of chino shorts.

                              43. Flame shirts:

                              Do not wear t-shirts that have the same flame designs as the t-shirts you wore when you were 12. Avoid these unnecessary designs, and opt for classier prints.

                              44. Excessive hair product:

                              Too much hair product will make your hair look unintentionally greasy and over the top.

                              Men's Fashion Mistakes
                                Photo by Eva Rinaldi

                                45. Logos and designer t-shirts:

                                You don’t work for that brand, so why are you wearing these? Most importantly, why are you spending more money on these than regular, better looking t-shirts?

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                                46. Worn out socks:

                                Socks are the cheapest items on the market, so don’t wait until yours are in horrible shape.

                                Solution: Get yourself some new socks; socks don’t have to be from a popular brand, you can buy them for a fair price at any clothing store.

                                Men's Fashion Crimes : Socks

                                  47. Pants that are too short:

                                  If you can clearly see your socks below you dress pants’ hemline, than they are too small for you. Make sure you’re pants fit your leg length.

                                  48. Being fooled by “quality” mall brands:

                                  You may think wearing a popular quality brand logo on your shirt qualifies you into being fashionable and stylish, but you are only ripping yourself off. Some brands are perceived as “quality” even though they are overly-priced, poor quality garments, stamped with cliché branding.

                                  Solution: You are better off choosing attire based on their fit and quality rather than on their popular reputations. You will save money and look better. Learning to differentiate between popular brands and quality brands is a very valuable skill.

                                  49. Cargo shorts:

                                  Never ever wear these. There is no occasion for them to be worn either. Like I said before, substitute cargo and jean shorts with fashionable chino ones.

                                  50. Not tucking in your dress shirts:

                                  Dress shirts- unlike t-shirts- are meant to be tucked. If you really are the type who never tucks anything in, then at least make the shirt shorter, so that it doesn’t hang too low.

                                  51. Blindly following trends:

                                  There is no need to follow trends all the time. Trends fade over time, you don’t want to purchase something that won’t be “in” later.

                                  Solution: Instead of wasting more money on trendy clothes, invest in high quality staple attire first. After that, you can spend money on trendy clothes.

                                  52. Short sleeved shirt with a tie:

                                  I don’t know where this fad originated from, but whoever started it should be ashamed.

                                  53. Square toe shoes:

                                  These types of shoes were never acceptable. They will completely destroy your fashion sense. They are big, awkward and outdated, so do not wear them. Just the same, do not opt for shoes that are overly pointed, or that have the potential of making you look like an elf.

                                  Men's Fashion Crimes : Square Shoes

                                    54. Not ironing your dress shirt:

                                    You should always take the time to iron your dress shirt. Don’t wear dress shirts that have been squashed or wrinkled. It only takes 10-15 minutes to iron, and your shirt will make you look 100% more stylish.

                                    55. Stained clothes:

                                    Don’t ever go out with a stain and expect people not to notice it. I know what you were thinking when you decided to wear that stained shirt. “No. The stain is too small, people won’t know that it is there.” I am here to ask you, why are you taking that chance? Trust me, most people will notice.

                                    Solution: Wash the item and get the stain off; stop wearing the item in public and get yourself new attire if you are unable to do this. This tip is straight forward, but nonetheless, a good reminder.

                                    What Next?

                                    If you want to take your fashion sense to the next level, then just knowing what to avoid is not enough; you must also know what to wear to look great. If you want more, check out the author bio below and be sure to check out Yohan’s other excellent articles.

                                    Featured photo credit: Pexels via pexels.com

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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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