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15 Most Beautiful Hidden Gems In America That Are Worth Seeing

15 Most Beautiful Hidden Gems In America That Are Worth Seeing

From Yosemite to the Everglades, the U.S. boasts world-famous landmarks. But we’re also a land of virtually undiscovered stretches of parkland and inviting towns smack in the middle of paradise. Here are some of the most gorgeous parks and small towns you’ve never heard of.

Valley of Fire State Park

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    One of the state’s best-loved parks is the Valley of Fire, 42,000 arid acres about an hour’s drive northeast from Las Vegas. The park delivers its own kind of high-stakes drama, trading neon lights and nightclubs for 150 million-year-old sandstone formations and 3,000-year-old petroglyphs (images carved in rock). You could even say it has star quality: the surreal, burnt-sienna landscape stood in for Mars in the 1990 movie Total Recall. If you’re embarking on your own photo safari or DIY sci-fi flick in Nevada’s largest state park, don’t miss Arch Rock, Elephant Rock, or the Beehives, all of which are essentially solid-stone versions of exactly what they sound like. And be sure to take snapshots with and without people in the frame — the structures are even more outstanding when you can get a sense of their scale. But bring lots of water with you — there are few facilities within the park, and the sandy stretches of some hikes make them more strenuous than you’d think, particularly in the summer, when Mojave Desert temperatures exceed 120 degrees. Best to come in spring or fall for a more comfortable trip.

    Where to stay: The park contains 72 campsites, including RV spots with water and electrical hookups (campsites cost $20 per night plus $10 for hookups; There is a $2 discount for Nevada residents). If that’s not your speed, the family-run North Shore Inn has a pool, in-room fridges, and powerful air conditioning, doubles from $85).

    Ludington State Park, Michigan

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      Snug between Lake Michigan and Hamlin Lake, this nearly 5,300-acre park has seven miles of sandy, dune-strewn beaches, a historic lighthouse you can climb, more than 20 miles of hiking trails (plus paths for biking and cross-country skiing), and the shallow, clear Big Sable River, which is perfect for drifting down in an inner tube. No wonder Ludington has been a Great Lakes-area favorite since it was established 76 years ago.

      Where to stay: Ludington’s four campgrounds fill up quickly; reserve campsites six months in advance or cabins and yurts one year out, when openings are posted (camping from $16). You can also try the Lamplighter Bed & Breakfast, an 1892 home with an original oak banister, leaded-glass windows, and a porcelain-tiled fireplace ( doubles from $115).

      Hammondsport, New York

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        Hammondsport, N.Y., may well be the recycling capital of America. Not garbage recycling (though they do that, too). We’re talking about the vintage seaplanes restored and flown by the Glenn H. Curtiss Museum (8419 State Rte. 54, glennhcurtissmuseum.org, admission $8.50). The birdhouses made of scrap wood in front of the Aroma Coffee Art Gallery (60 Shethar St., 607/569-3047, birdhouses from $40). Even the cypress paneling in the Bully Hill Vineyard’s lower dining room comes from old wine barrels (8843 Greyton H. Taylor Memorial Dr., bullyhill.com, smoked pulled pork sandwich $13).

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        “When my husband and I came back to live here, the first thing he did was start restoring old boats,” says Nancy Wightman, whose husband, Ed, grew up in the Finger Lakes region. “It’s not just about loving history. You get the sense that’s who the people here are.” It’s tempting to say that there’s something in the water, but Hammondsport’s passion for the past really comes with the wine. The Pleasant Valley Wine Company, opened in 1860, was the first in the Finger Lakes region (8260 Pleasant Valley Rd., pleasantvalleywine.com, bottles from $6). In 1962, a Ukrainian viticulturist further transformed the local wine industry at his Dr. Konstantin Frank Vinifera Wine Cellars by successfully planting European grapes in the colder New York climate (9749 Middle Rd., drfrankwines.com, bottles from $9).

        Today, both these wineries — and several more — are mainstays of the landscape. That’s literally true of Dr. Frank’s, which sits on an impossibly green piece of land overlooking its vineyards and sparkling, Y-shaped Keuka Lake. The vineyard is run by Fred Frank, Konstantin’s grandson. “I enjoy hearing stories about children sitting on my grandfather’s knee 40 years ago,” says Fred. “That’s very rewarding.” After all these years, tastings at Dr. Frank’s are still free. In fact, many of the best things in Hammondsport are, such as sunbathing on Keuka Lake’s condo-less waterfront or kicking back on the town square for outdoor summer Thursday night concerts. There are jam sessions in the basement of the Union Block Italian Bistro — spring for one of the plus-size meals, such as linguini and clam sauce (31 Shethar St., unionblockitalian.com, linguini with clam sauce $19).

        “We’re pretty darn proud of what we’ve built here,” says Mayor Emery Cummings, who has lived in Hammondsport for his entire life — 54 years, “and we’re hoping to keep it the way it’s always been.”

        Where to stay: You’ll find a spiral staircase, crown moldings, and vintage wallpaper in the octagonal 1859 home that has been converted into the Black Sheep Inn (8329 Pleasant Valley Rd, doubles from $149).

        Cache River State Natural Area, Illinois

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          There are a number of famous swamps in Illinois’ Cache River State Natural Area, a nearly 15,000-acre state park 30 miles from the Kentucky border. They include Everglades and Okefenokee, but one of the northernmost examples of a true Southern swamp is the delightfully under-the-radar Cache River park. It gets only about 200,000 annual visitors — that’s about one visitor per acre per month. Other life forms aren’t so scarce here: the park’s wetlands, floodplains, forests, and limestone barrens harbor more than 100 threatened or endangered species. It’s best explored by canoe; six miles of paddling trails will bring you face-to-face with massive tupelo and cypress trunks. There are also 20 miles of foot trails in the park and a floating boardwalk that leads to the center of Heron Pond, which is carpeted in summer with a bright-green layer of floating duckweed. BYO boat or rent one from White Crane Canoe and Pirogue Rentals in Ullin, Ill., about 12 miles west (canoe rental $15 per person per day).

          Weaverville, California

          Weaverville

            You expect certain trappings in any Gold Rush town. A saloon, a main street, maybe a hitching post. Also a 138-year-old working Chinese temple. No? You’ll find one in Weaverville, where the Joss House State Historic Park is a testament to the town’s unsung history of tolerance (630 Main St., admission $4). Chinese immigrants, facing discrimination in ports such as San Francisco, were welcomed here and ultimately accounted for up to 25 percent of the Rush-era population.

            “Some of our staff looks at this place as a museum piece you just have to keep clean and take care of,” says guide Jack Frost. “But Chinese people who work in the parks system say it’s a national treasure.” Maybe it’s the mining connection, but Weaverville is a place where you often strike it rich in unexpected places. The 1854 drugstore and bank are now home to the La Grange Cafe, which features a wildly creative menu of boar, rabbit, and buffalo-as well as an impressive wine cellar in the old bank vault (520 Main St., 530/623-5325, buffalo burger $11). Mamma Llama Eatery & Cafe hosts a surprisingly funky roster of live musicians: Gypsy jazz, junkyard percussion, even didgeridoo (490 Main St, hoagie $5.75).

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            Where to stay: One place that hews to a more period Old West experience is the 132-year-old Weaverville Hotel, which features four-poster beds, clawfoot tubs, and a peaceful Victorian library (481 Main St, doubles from $99).

            Blackwater Falls State Park, West Virginia

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              Blackwater Falls’s namesake cascade isn’t just the most picturesque spot in this 2,456-acre park—it’s also one of the most photographed places in the state. The area is equally eye-catching when it’s dressed in the bright greens of spring, the Crayola-box colors of autumn, or silvery winter, when parts of the falls freeze into man-sized icicles. The falls themselves, more brown than black, get their distinctive hue from tannic acid that leaches into the river from hemlock and red spruce needles upstream.

              Where to stay: Outdoorsy types can pitch a tent at 65 campsites, or upgrade to one of 26 deluxe cabins with full kitchens, private bathrooms, and fireplaces—but not A/C. For that creature comfort, you’ll need to book a night in the 54-room lodge, which also has a game room and an indoor pool. (camping from $20, lodge rooms from $84).

              Damascus, Virginia

              relax-the-old-fashion

                If you decide to drive to Damascus, you’ll likely be in the minority. This hiking and cycling heaven is where seven major trails intersect, trails including the undulating Virginia Creeper and the granddaddy of them all: the 2,180-mile Appalachian Trail. In a nifty bit of irony, six of the seven trails converge in a parking lot, at Mojoes Trailside Coffee House (331 Douglas Dr, lattes from $3.50), where you’ll find a clutch of locals and through-hikers chatting about travel plans. Breakfast is the big meal in town, and the more energy-boosting calories the better.

                Yet the carb-loading, hardcore trekkers you’ll find in Damascus don’t always look as you’d expect. “Mamaw B.” (her adopted trail name) was in town beginning her usual 15- to 18-mile hike. She’s 71 and has been backpacking for 31 years. “The secret to good health is to remain active and to always have something to look forward to,” she says, as she sets off from Mojoes toward — where, exactly? She just smiles and points north.

                Where to stay: The Lazy Fox Inn is famous less for its trailside location than for its legendary country breakfast that includes cheese grits, scrambled eggs, hashbrowns, biscuits and gravy, and sausage (133 Imboden St, doubles with private bath from $85).

                Katy Trail State Park, Missouri

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                  The largest rails-to-trails conversion in America, the 240-mile Katy Trail spans Missouri’s midsection from Clinton in the west to Machens in the east, along the former track of the Missouri-Kansas-Texas Railroad (a.k.a. the Katy). The mostly flat path is open to hikers and cyclists — and in some sections, horseback riders — and traverses historic railroad bridges, tunnels, forests, valleys, and open fields. In spots, it skirts the edge of the Missouri River. Some hardy souls tackle the whole trail (a roughly five-day undertaking for an experienced cyclist), but those who prefer a more leisurely trek should consider a day-trip between Rocheport and Boonville, two early 19th century towns (the latter established by Daniel Boone’s offspring) separated by 12 miles of nature preserves, vineyards, and river views.

                  Where to stay: There are no campgrounds in the park, but you can have your pick of small-town inns along the route. Some cater to cyclists with extras such as free laundry service, double-size whirlpool tubs, and free bike storage and tune-up tools. Rocheport’s School House Bed & Breakfast, in a three-story brick schoolhouse from 1914, sweetens the deal with fresh-baked cookies at check-in, (doubles from $149).

                  Ohiopyle State Park, Pennsylvania

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                    If ever there were an all-purpose park, southwestern Pennsylvania’s Ohiopyle State Park would be it. Looking for waterfalls? It has four, which seems as if it must have inspired Frank Lloyd Wright’s Fallingwater house, just five miles away. Trails? Hikers get 79 miles of them — plus 27 miles for cyclists, 11 for folks on horseback, and nearly 40 for cross-country skiers. And why not throw in a natural water slide or two? The lifeblood of the 20,000-acre park, however, is the Youghiogheny River Gorge — a.k.a. the Yough. The Middle Yough, which flows to Ohiopyle from Confluence, Pa., is the gentler section, with Class I and II rapids for rafters and kayakers; the Lower Yough downstream gets up to Class IV whitewater. Combined, they attract a good chunk of the one million people who visit the park every year.

                    Where to stay: The quietest campsites in Ohiopyle’s Kentuck campground are the walk-in sites numbered 51-64 and 103-115; however, some folks have found the camp’s firm 9 p.m. quiet hours a little too restrictive. If your brood tends to get livelier as the night wears on, consider a vacation rental in Hidden Valley, Pa., or Seven Springs, Pa., both less than 30 miles to the northeast; these two ski towns have solid selections of rental condos and homes that can be deeply discounted in the off-season.

                    Pismo Beach, California

                    pismo-beach

                      Outdoors and adventure activities are plentiful in Pismo Beach, including golfing, bicycling, tennis, hiking, horseback riding, and scuba diving. The area boasts miles of beautiful, clean beaches with pools, coves, and caves that visitors can explore. There’s also the Pismo Pier, a 12,200-foot pier that’s a popular spot for sightseeing, walking, fishing, and sunset watching. And, best of all, visitors to Pismo Beach will be in prime position to visit some of the other amazing destinations on San Luis Obispo County’s Wine Coast.

                      Jekyll Island, Georgia

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                        At the turn of the century, Jekyll Island was one of the most coveted vacation destinations for America’s jet-set luminaries. Today, the resort has opened its ranks to a much wider variety of holiday makers, with golf courses, year-round festivals, and accommodation options to boot. However, this is a place that still bears the regal touch of class, one of its most defining features in the past, and the historic district stands as a beautiful example of 20th-century American high society. Jekyll Island is also home to some quintessentially East Coast marshlands and beachfronts that have helped make it a favorite among families and couples looking for somewhere to relax.

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                        Fayetteville, West Virginia

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                          Small-town hospitality, gorgeous historic buildings, and all the excitement of the New River Gorge are what make Fayetteville, West Virginia, one of America’s coolest small towns. Tourists flood the town in droves during peak rafting season along the indomitable New River Gorge, but if white water doesn’t suit your fancy there are tons of fun ways to explore nature in the area; ACE Adventure Resort and Adventures on the Gorge are both companies that offer canopy tours, hiking, horseback riding, and more. The town is bustling with adventure outfitter companies, local eateries, boutique bed and breakfasts, and unique art galleries, all housed in impeccably restored Victorian, Romanesque Revival and Queen Anne-style buildings. Their historical district was designated in the National Register in 1990.

                          Estes Park, Colorado

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                            Estes Park is a perfectly picturesque mountain town hidden among the pine forests of Colorado’s Estes Valley. It is also the gateway to the Rocky Mountain National Park, 415 square miles of wild and varied terrain that is home to a dense concentration of wildlife and the site of some of the best hiking in the United States. The town itself is quaint and scenic collection of Victorian buildings — the feeling of small-town remoteness is encouraged by the Stanley Hotel, the original inspiration for Stephen King’s The Shining.

                            Door County, Wisconsin

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                              Door County, Wisconsin, is definitely an area worth exploring. With its limitless nature-seeking opportunities, beautiful lighthouses to climb, and local art at every turn, there’s always something to discover in this humble little county. The 104-year-old Peninsula State Park is host to a variety of outdoor activities and an estimated one million visitors annually. Within its 3776 acres, it has four campgrounds, a lighthouse, a theater, a golf course, bike trails, and plenty of vantage points for nature viewing.

                              Fort Bragg, California

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                                Fort Bragg has a long and storied past as a a Company Town, but it has re-emerged as a lovely seaside vacation getaway. Three hours north of San Francisco, it’s certainly off the beaten path — but those are the best kind of escapes. However, Fort Bragg’s coolest brag is its glass beach: when piles of discarded material, liquor bottles, pre-1967 auto taillights, shattered apothecary bottles and broken windows were dumped into the ocean, they found themselves washed back ashore, literally sanded down and gleaming in the sunlight, forming the glass beach. The glittering shores, expansive coastal views, a sprawling botanical garden, and great local food and wine make Fort Bragg an awesome place to wander and explore.

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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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