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15 Things You Should Do To Make The Most Out Of Summer This Year

15 Things You Should Do To Make The Most Out Of Summer This Year

The summer season is here. Finally, we are able to spend hours outdoors. From sunrise to sunset, we long to be in the fresh air, enjoying the precious sunshine and warmth. Now that Summer is here, let’s make sure we make the very most out of this season. Some people feel as though they have to do extravagant things in order to make the most of the summer, however I will share with you a few things that you can do to make the most out of this summer doing simple everyday things.

1. Watch a sunrise

Sunrise

    One of the most wonderful ways to begin your day, is to watch a sunrise. Yes, the sun rises early and you may have to make special arrangements to actually be on time to see this spectacular show of nature.

    Check out when the sun rises in your area. Grab a coffee (or your favorite morning beverage). Grab a camera or your smart phone. Be ready to experience a magnificent art show in the sky. The reason I suggest this is that there is something so incredible about seeing the beauty of the morning sky painted by the rising of the sun. It gives you an opportunity to see how grand our world is. The vastness of the sky, the morning sun peeking through the horizon, and the parade of color that is exhibited is amazing.

    Something about watching a sunrise aligns me with the complexity and simplicity of life at the same time. If you make the extra preparations to watch a sunrise, your day will begin on a fabulous note.

    2. Be a tourist in your own hometown

    Tourist

      Let’s face it, we live day to day viewing our surroundings with our eyes half shut. Our area is pretty much “old hat.” This summer, I encourage you to take the eyes of a tourist and look at your town and the towns surrounding you, in a fresh way.

      Do a bit of research on what may be available in the area. Have you driven by a certain place time and time again, thinking, I really should check that out? One way to become a tourist in your own area is pretend that you have guests coming and you will need to be their tour guide. Find all the interesting sites and things to do in your area. Make an itinerary for the pretend visit.

      Now go out and enjoy your town. Make new memories while you trek familiar territory.

      3. Fly a Kite

      Kite flying

        Have you ever seen the sheer thrill on a child’s face when they see a kite flying in the air? Learn to enjoy the pleasure that comes from simple fun.

        A sense of freedom overtakes me every time I put my kite up in the skies. From the moment of catching the breeze and releasing it higher and higher into the skies until I reel it back in, I have a childlike abandon. My tensions seem to release whenever I am flying my kite. Time stands still as I gaze upward. I feel emancipated from daily cares. I know it sounds crazy and it is difficult to put into words exactly how it makes me feel but I encourage you to grab a kite, (it doesn’t have to be an expensive one), find a suitable place to fly it, and set yourself free in the wind for a period of time.

        Enjoy the refreshing feeling you get from a timeless activity.

        4. Build a Sandcastle

        Sandcastles

          Live by the seaside, what a wonderful thing! When I am able to sit by the shore, there is a magical feeling inside of me. Feeling the sea breeze, hearing the sounds of the waves crashing, and seeing the immensity of the ocean calms me in ways that nothing else can.

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            Another side to beach-life is to be carefree like a child. Building a sandcastle is a daunting task yet so enjoyable. Hauling the buckets of sand and water to make the castle is just plain ‘ole fun. The joy in watching your castle come to life is priceless.

            I used to think this was just a thing for kids to do; until one day when I joined in. In today’s world,which causes us to be so “busy” most days, a dose of sandcastle building is one of the simple things that can be so enjoyable. Go ahead and try it!

            5. Go for a Nature Walk

            Nature Walk

              So many articles and quotes have been written about the benefits of walking in nature. says,

              “In every walk with nature one receives far more than he seeks.” –  John Muir

               

              “All truly great thoughts are conceived while walking.” – Friedrich Nietzsche

               

              ” An early-morning walk is a blessing for the whole day.” – Henry David Thoreau

              I agree with these statements wholeheartedly. Spending time walking among nature is a satisfying experience for your soul.

              If you want to make the most of the summer, try adding a nature walk into your schedule. Not only will you be getting great exercise, but also be surrounded by the incredible beauty of nature. When you walk, take the time to be mindful of the moment. Bask in the raw beauty of all that surrounds you. 

              6. Plant a Garden

              Garden

                “The glory of gardening; hands in the dirt, head in the sun, heart with nature. to nurture a garden is to feed not just the body, but the soul,” Alfred Austin

                Imagine your first bite into a vegetable that you just grew in your own garden!  The yummy juices and succulent flavors are indescribable. This is the harvest of your labors.

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                In most things, the best part is the finished product, but in gardening there is joy all along the process; from the planting of the seeds, to seeing the blossoming of the buds, and then the glorious taste of freshness. You don’t have to grow vegetables, you can grow herbs or flowers instead.

                Planning for bursts of color in your garden beds will brighten up each day’s view. The first time I planted a garden, it was so rewarding to look each day at the progress of growth. I could sit for hours just to enjoy the beauty of the blossoms. As the saying goes, life begins in a garden.

                7. Watch Fireworks

                Fireworks

                  Fireworks are fascinating! The colorful display lights up the night sky and the eyes of all those watching. The powerful booming sounds echoing add to the show. Many of the firework shows have displays that are timed to music.

                  Young children have bright eyes and animated expressions on their faces when they see the sky light up. Even if you aren’t a child any longer, fireworks can make you feel like a kid again. I remember seeing fireworks at Disney, as an adult, honestly for a few fleeting moments, I believed in fairy tales!

                  8. Go Camping

                  Camping

                    Camping refreshes the soul. Quality of life is added when we take time away from everyday life to simplify life and unwind in nature. In today’s world we are running full pace living lives of frenzied activity and packed with electronic devices. When is the last time you unplugged and spent time with your family connected to nature?

                    In the quietness of nature, you can clear your mind. Camping exhibits the simplicity of life and all the beauty around us, that so often we take for granted. Waking up to the morning light with the sound of birds and other wildlife starts the day off on a relaxed pace. Spending hours outdoors with the ones you love will bring you life time memories.

                    camping (1)

                      One of my favorite pictures of my dad was taken during a camping trip. Every time I see that photo, I smile and have a special memory of our times together. Spending the evening beside the campfire talking can be just what you need to reconnect with your family. Don’t forget to enjoy the amazing starry skies that are on display once it gets dark.

                      9. Go to an Outdoor Concert

                      Outdoor Concert

                        “Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.” Plato

                        Lucky for me and my family, we have a few places in our area that offer free outdoor concerts in the summer. Of course, not everyone knows about them. I stumbled on them years back. When my daughters were young, it was traditional that we went to a beach concert every Thursday evening.  It was so fun to hear the music and see the kids dancing and playing around in the sand. This is a family friendly event and it doesn’t even cost anything! I am happy to say that now my daughters and I are bringing my grandchildren to this event! We look forward to it each week.

                        The kids have a blast, as well as the adults. Check out what is in your area. Outdoor summer concerts are quite popular now and many towns and cities are having them.

                        10. Go to a Sporting Event

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                        Outdoor Sporting

                          Take me out to the ball game! Take me out to the crowd! Can you hear that song playing in the back of your memories? Family ties are strengthened whenever you go to an event of some type. Memories are made that last a lifetime.

                          It can get costly if you go to the major sporting events, however, there are many local teams that play in the summer. Search around and find a game or two that you can go to with your family. Outdoor car tracks, tennis, softball, volleyball, soccer, and baseball are just some of the outdoor sporting events available.

                          I recently had so much fun with my 4 grandchildren at a car race. We would pick out a car we would want to win. Every time that car came around the track we would cheer and scream. Even my 2 year-old grandson got into the action. I laughed so hard at the expressions on everyone’s face. What a great time had by all!

                          11. Spend Time with Family and Friends

                          Friends and Family

                            The best way to make the most out of this summer is simply to spend quality time with your family and friends. Summer is an awesome time to “make memories” that will last a lifetime. During the summer, the days are longer; allowing us more time to be outdoors.

                            Make sure to schedule times together with the ones you want to be with. Often times, we say we want to do “such and such” with someone and before we realize it the days have come and gone without even getting together.

                            Make family dates throughout the summer. Dedicate a special day of the week that you meet up with them and spend time doing something special. Maybe have a cookout once a week, or go for an evening walk together, or have a movie night. If you plan these events, you will be sure to be able to spend special times together.

                            12. Take Photos

                            Photos

                              “Every photo you take communicates something about a moment in time- a brief slice of time of where you were, who you were with, and what you were doing.” Kevin Systrom

                              I overheard a young lady saying she needed to get a new phone because her pictures were full on her phone. I had to chuckle to myself. I guess she hadn’t learned how to save and remove her photos. I also thought to myself, wow, she has taken a lot of photos and made a lot of memories.

                              It is always good to remember the special moments we make each day. How much better when we can have that memory in a photo!

                              So many hours have gone by just looking at pictures we have taken.  Remember when… Oh I remember this day and place….. Laughter fills the air as we sit and giggle over funny expressions, old hairdos, out-of-style glasses and so much more.

                              Summer is an awesome time to take photos! Now with smartphones it is so much easier than ever to smile, snap and click!

                              13. Star Gaze

                              Stargaze

                                “For my part I know nothing with any certainty, but the sight of the stars makes me dream.” Vincent Van Gogh

                                I don’t know all the scientific names and locations of stars and planets in the sky, but I don’t let that get in the way of stargazing.  I love gazing into the skies above me and seeing the magnificent display of stars. Laying on a blanket under a starry sky isn’t just romantic, it is also very relaxing. Hot summer nights offer us the opportunity to do this.

                                If you live in or around a city, you may want to find a location that offers a darker sky for better viewing. Another excellent tip: download an app on your phone that will tell you exactly what you are viewing. There are many different apps for you to choose from. It is really cool to actually begin to learn the constellations and where they are in the night sky. Enjoy the vastness of the skies.

                                14. Host an Outdoor Costume Party

                                Costume Party

                                  Costume parties are so much fun.  Most of the time we are limited to wearing costumes just for Halloween. I suggest hosting a summer outdoor themed Costume Party.

                                  Invite a bunch of your family and friends to a Luau Party,  a pirate party,  a princess party, a superhero party or plan your own costume themed party. Along with being able to wear a costume, you will be able to enjoy fresh air and games and some party themed food too.

                                  Every now and then I will do some internet browsing for fun parties to plan. The list is endless. I am certain that you can find one that suits your party needs this summer.

                                  15. Travel As Much As Possible

                                  Travel

                                    “The world is a book, and those who do not travel read only a page.” Saint Augustine

                                    I know as soon as the word “travel” is mentioned, many of us have ideas of far away exotic places. While it is awesome to be able to visit those places, sometimes it doesn’t fit into our plans or budget.

                                    Travelling obviously will take more time, money and planning than the other activities. I have found that there are some trips that you can find, with some research, that are not overly costly. I think of travel as a form of investment. Travelling is an education. The more places you are able to visit, the more knowledge of the world you acquire.

                                    No matter where you go, there is a learning experience waiting for you. Stretching our minds through travel is a wonderful thing. The world is a big place; try to take in as many places as you possibly can.

                                    This summer, no matter where you are or what you are doing, I wish you  sunshine, love and laughter.

                                    Featured photo credit: Close up portrait of happy smiling couple in love laying in wood white floor. Wearing retro clothes and sunglasses. Reflection of palm trees in glasses. via shutterstock.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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