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25 Best Universities in Europe You’ll Be Interested in Studying In

25 Best Universities in Europe You’ll Be Interested in Studying In

The overall culture of your university will have a huge impact on your future success, and that’s why it is important to consider several factors while selecting a European university, such as location, tuition, majors and academics, sports, student life, college ratings, and campus housing.

We’ve compiled a list of some of the finest universities in Europe you may want to study in, but do keep in mind that getting a chance to study in these best universities alone will never guarantee success – your career achievements will depend more on determination and hard work. Here you go with a few nice suggestions. Find your best place!

1. Universidad Politécnica de Madrid, Spain

Universidad Politécnica de Madrid

    The Universidad Politecnica de Madrid is an old university with some of its centers being more than a hundred years old. The Schools of Architecture and Engineering is of great importance because it has written the history of Spanish technology for almost two centuries. They do bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Engineering and Science and Technology. At any one time, they will have around 3,000 staff members and 35,000 student enrollments.

    2. Universität Hamburg, Germany

    Universität Hamburg

      At Universitat Hamburg, it is possible to see the six faculties offering almost all the disciplines of a comprehensive university – from economics, law, and social sciences to the humanities, from the informatics (the science of information) and natural sciences to medicine. With more than 5,000 staff members and almost 38,000 student members, it’s one of the largest universities in Germany.

      3. Universidad Complutense de Madrid, Spain

      Universidad Complutense de Madrid

        This public institution works under the jurisdiction of the Comunidad Autonoma de Madrid, and is recognized as one of world’s oldest universities, and probably the most prestigious in Spain. The main campus is located in Moncloa area, whereas some of University Colleges are in downtown area. This is a university that does bachelor degrees in Business & Social Sciences, Arts & Humanities, Medicine & Health, Engineering and Science & technology. It is a very big University with over 45,000 students enrolled at any one time and a lot of staff to teach and care for them.

        4. University of Oxford, United Kingdom

        University of Oxford

          Originally started offering its services in 1096, University of Oxford is now the oldest English-speaking university in the world with more than 22,000 students in total, including 9,850 graduate students and 11.772 undergraduates. The figures show that most of the undergraduates attending Oxford are from state schools. This university does bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health, Engineering and Science and technology. They have over 5,000 staff members. The University has already won Queen’s Anniversary Prizes for Higher Education for as many as nine times, which is more than any other university now.

          5. University of Glasgow, United Kingdom

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          University of Glasgow

            The University of Glasgow is among the oldest seats of learning in the UK, and is currently the 4th oldest university in the entire English-speaking world. It’s one of top 10 earners for research in the UK and is a proud member of the elite Russell Group. They maintain a research-led approach and offer students the opportunities to improve their employability, study abroad, explore a variety of social activities, and take part in work placements as well. The university offers certificate diplomas, bachelor degrees, and master’s degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health, Engineering and Science and technology. This is a university that does doctorate degrees in Business and Social Sciences, Arts and Humanities, Medicine and Health, Engineering and Science and technology.

            6. Humboldt-Universität zu Berlin, Germany

            Humboldt-Universität zu Berlin

              Originally founded in 1810, it now enjoys the title “Mother of all Modern Universities”. It has a great reputation in offering students an all-round humanist education. It was the first of its type, but then the concept spread in the world, leading to the introduction of several universities of the same type. This is a university that does bachelor’s, master’s and doctorate degrees in Arts and Humanities, Business and Social Sciences, Medicine and Health, Language and Cultural, and Science and Technology. They only employ a maximum of 200 staff members but have had as many as 35,000 students.

              7. Universiteit Twente, Netherlands

              Universiteit_Twente

                This Dutch university was founded in 1961 and originally started working as a university of technology with an aim to increase the number of academic engineers. It’s currently the only university in the Netherlands with its own campus. They have more than 3,300 scientists and professionals working with each other on cutting-edge research and innovations. The enterprising university has now collaborated with Kennispark Twentee and offers bachelor degrees in Arts and Humanities, Business and Social Sciences, Medicine and Health, Engineering and Science and Technology. They only take on around 7,000 students every year.

                8. Università degli Studi di Bologna, Italy

                Università degli Studi di Bologna

                  Regarded as the Western world’s oldest university, the University of Bologna has its history intertwined with some great names of literature and science and, at the same time, serves as a point of reference and a keystone for European culture. They are offering 198 degree programs this year and offer bachelor degrees, master’s degrees and doctorate degrees in Arts and Humanities, Business and Social Sciences, Medicine and Health, Language and Cultural, Engineering and Science and Technology. They have over 5,000 staff members and over 45,000 enrolled students at any one time.

                  9. The London School of Economics and Political Science, United Kingdom

                  The London School of Economics and Political Science

                    Founded in 1895 with an aim to provide student with some assistance to specialize in the advanced study of the social sciences, the London School of Economics has its campus located in the heart of central London. Subjects pioneered at this institution are criminology, anthropology, social psychology, international relations, and sociology. This university does bachelor’s degrees, master’s degrees and doctorate degrees in Arts and Humanities, and Business and Social Sciences. They only have around 9000 to 10,000 students enrolled, which is why they only have around 1500 staff members maximum. LSE has already given the world more than 35 leaders and heads of state with 16 Nobel Prize winners in peace, economics, and literature.

                    10. Katholieke Universiteit Leuven, Belgium

                    Katholieke_Universiteit_Leuven

                      Founded in 1425, the university is now in business for more than six centuries and is currently the largest university in Belgium. This comprehensive university is also Belgium’s highest-ranked university with campuses across Brussels and Flanders. You can choose from over 70 international study programs here. This university does bachelor degrees in Business & Social Sciences, Arts & Humanities, Medicine & Health and Engineering. They can admit up to 40,000 students and have over 5,000 staff members.

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                      11. Eidgenössische Technische Hochschule Zürich, Switzerland

                      ethzurich

                        ETH Zurich is actually a federal polytechnic that started functioning in 1855, and is today one of the finest universities in the world. The main campus is in Zurich and offers some of the finest programs in physics, mathematics, and chemistry. This university does bachelor degrees, master’s degrees and doctorate degrees in Engineering, science and technology, and a business and social science master’s and doctorate degree. They have over 5,000 workers and enroll up to 20,000 students. You don’t require formal qualifications but you have to pass the admission test to find a place in this prestigious European university.

                        12. Universität München, Germany

                        Universität München

                          Ludwig Maximilan is one of the oldest universities in Germany and is based in the Bavarian capital, Munich.  It is a highly respected institution having produced 34 Nobel Laureates. Ludwig Maximilian is Germany’s second largest university and overseas registration accounts for 15% of the student body. The university is very much integrated into the Munich landscape the city with various campus sites within the city limits. They do bachelor degrees, master’s degrees and doctorate degrees in Arts & Humanities, Business & Social Sciences, Medicine & Health, Language & Cultural, and Science & technology. They enroll up to 45,000 students and have around 4,000 to 4,500 staff members.

                          13. Freie Universität Berlin, Germany

                          fuberlin

                            Established in 1948, Freie Universitat is located in Dahlem and is always considered one of the finest universities in terms of research work in the world. The university has international liaison offices in Moscow, Cairo, Sao Paulo, New Delhi, Beijing, New York, and Brussels – this is to support its scholars and researchers in reaching out internationally. It’s a full university with as many as 15 departments offering more than 150 degree programs. This university does bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health, Science and technology. They have around 2,500 staff and 30,000 students.

                            14. Universität Freiburg, Germany

                            Philologische Bibliothek der Freien Universitдt Berlin

                              Colloquially called Uni Freiburg, it was established with an aim to provide students and teachers with a platform to learn, teach, and research without any political influence. Currently, the university works with more than 600 international scientists and scholars. This university does bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health, Engineering and Science and technology. At any one time, they have 20,000 people enrolled and over 5,000 staff members. Non-native students will first have to complete a language course in German.

                              15. The University of Edinburgh, United Kingdom

                              The University of Edinburgh

                                Established in 1582 by a Royal Charter grant, it is playing host to philosophers, scientists, and politicians for over 400 years now. An interesting fact is that you can find almost two-thirds of the world’s nationalities receiving education from this university at the same time. They have 42% of students from Scotland, with 30 percent of students from the rest of UK, and 10% of students from European Union – and, 18% of its students represent the rest of the world. This university does bachelor degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health and Engineering. They have up to 25,000 people enrolled at one time and up to 3000 academic staff. Famous former students including Katherine Grainger, Chris Hoy, Gordon Brown, Ian Rankin, J.K. Rowling, Charles Darwin, and Sir Arthur Conan Doyle.

                                16. École Polytechnique Fédérale de Lausanne, Switzerland

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                                epfl

                                  This publicly funded research university specializes in the sciences, architecture, and engineering fields. You can take it more as a cosmopolitan university where you can meet students from over 120 countries. There are more than 350 laboratories in this university to support research work, which is one of the reasons why they have 75 priority patents filed in 2012 with 110 invention disclosures. The university does bachelor’s, master’s and doctorate degrees in Engineering and Science and technology. They do few courses so only enroll up to 8,000 students, and often have around 3,000 staff members.

                                  17. University College London, United Kingdom

                                  University College London

                                    Strategically located in the heart of London, UCL is known for offering impressive research facilities with the most recent research developments, discoveries, and ideas included in their programs. The British Museum and the British Library is also on UCL’s doorstep, giving students an inspiration to learn and research. It’s the first university to admit students of any class, race, or religion. This university does bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health and Engineering. They hire over 5,000 staff and have space for up to 25,000 students.

                                    18. Technische Universität Berlin, Germany

                                    Berlin_Technische_Universitaet

                                      Located in the Charlottenburg district, the university has played a big role in turning Berlin as one of leading industrial cities in the world. They train students in technology and natural sciences by giving them access to impressive facilities – they have a modern science library on campus with several workstations and meeting rooms. This university does certificate diplomas, associate degrees, bachelor’s, master’s and doctorate degrees in Arts and Humanities and Business and Social Sciences. This university does certificate diplomas, associate degrees and bachelor degrees in Engineering and a science and Technology bachelor’s degree. They have around 25,000 people enroll at any one time and over 5,000 staff.

                                      19. Universitetet i Oslo, Norway

                                      Universitetet_i_Oslo

                                        Founded in 1811, UiO is a state-funded university and is the oldest institution in Norway. They do certificate diplomas, associate degrees, bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health, Engineering and Science and technology. This multi-disciplinary research university offer 49 master’s courses in English, but you cannot find any English-taught bachelor’s degrees. Master’s programs they have are of two years in length. They have slightly smaller classes but still admit over 40,000 students. They also have over 5,000 staff members. As many as five scientists from the university have received Nobel prizes with one of them receiving the Nobel Peace Prize.

                                        20. Universität Wien, Austria

                                        Universität Wien

                                          Established in 1365, the University of Vienna holds the status of being the oldest university in any German-speaking country in the world. It is also among the largest universities in Central Europe, and is the largest research and teaching university in Austria. With campuses in more than 60 locations, they have several restaurants, a library, and a couple bookshops on campus. They are a technology University and they are massive, which means you can take most courses with them–but they change regularly. They admit over 45,000 students and have over 5,000 staff members.

                                          21. Imperial College London, United Kingdom

                                          Imperial College London

                                            Imperial College London started offering its services in 1907, and celebrated its 100th year of academic excellence in 2007 and became an independent entity – it was previously a part of the University of London. It’s one of the most prestigious universities in the UK and is known for its research quality with research income around £429 million for 2012–13. Imperial researchers have been associated with the development of holography, the discovery of penicillin, and the foundations of fiber optics. There are eight campuses in total around London and they offer bachelor degrees in Medicine and Health, Engineering, and Science and technology. Compared to the other colleges on this list it is small, but it can still hold up to 15,000 students, and they have a large staff compliment of over 4,000 members.

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                                            22. Universitat de Barcelona, Spain

                                            Universitat de Barcelona

                                              The University of Barcelona was established in 1450 in Naples, but was forced to change location in 1717, but it eventually came back to Barcelona in 1842, and today it has six locations in Barcelona, the second largest city in Spain. The university offers free Spanish and Catalan courses with bachelor’s, master’s and doctorate degrees in Arts and Humanities, Business and Social Sciences, Medicine and Health, Language and Cultural, Engineering and Science and technology. They have a very large establishment that holds over 45,000 students and 5,000 staff members.

                                              23. Moscow State University, Russia

                                              Lomonosov Moscow State University

                                                The university was founded in 1755 and is considered one of the oldest institutions in Russia. They have over 10 research centers with four museums to provide students with practical assistance with their research work. The university claims to have the tallest educational building anywhere in the world, and in this building, they offer the UNESCO International Demography courses with many others.

                                                They offer bachelor’s degrees in Arts and Humanities, Business and Social Sciences, Medicine and Health, Language and Cultural, Engineering and Science and technology. They will take as many as 30,000 students and may have up to 4,500 staff members at any one time.

                                                24. Kungliga Tekniska högskolan, Sweden

                                                Kungliga Tekniska högskolan

                                                  The largest and oldest technical university in Sweden, KTH has its emphasis on educating students in fields of applied and practical science. They have their academic strengths in molecular bio-sciences, e-sciences, IT, and transport research. They do bachelor’s, master’s and doctorate degrees in Engineering and Science and technology. They have over 2,000 members of staff during term time and have 15,000 enrolled students. The university has more foreign students as compared to other universities in this part of the world.

                                                  25. University of Cambridge, United Kingdom

                                                  University of Cambridge

                                                    Established in 1209, the university always manages to be among the world’s top-ranking universities. Small group tutorials with one of the most senior members of the university, and supervisions are some of the unique benefits of studying at Cambridge. This university does bachelor’s, master’s and doctorate degrees in Business and Social Sciences, Arts and Humanities, Language and Cultural, Medicine and Health, Engineering and Science and technology. They can have as many as 2,999 staff and up to 24,999 people enrolled at one time. The university has already produced as many as 89 Nobel Prize winners and currently has one of the highest levels of graduate employment in the United Kingdom.

                                                    Featured photo credit: Ryan Mcguire via gratisography.com

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                                                    Jessica Millis

                                                    An experienced writer, editor and educator who shares about tips on effective learning.

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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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