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30 Stunning Photos From National Geographic’s Traveler Photo Contest 2014

30 Stunning Photos From National Geographic’s Traveler Photo Contest 2014

The 2014 National Geographic Traveler Photo Contest, the 26th edition of the competition, closed this week on June 30th. Photographers submit their photos taken in any film medium so long as they submit a digital file to the actual contest, and awards are given based on skill and creativity by a panel of photographic experts. Looking at these photographs gives us a sense of how vast our world is, how diverse its climates, and a remarkable sense of global community. The skill of the photographers is extraordinary, especially in those who have the ability to make those settings familiar to us seem otherworldly.

Below are several of the winning photographs for this year’s contest. Where would you like to visit most?

Iceberg in Antarctica

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    (Translated) “Aboard the Polar ship Brazilian Ary Rangel, on the way to Antarctica, the Iceberg is seen floating.” by Igo Bione

    Rome, Italy

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      “Instead of letting the menacing weather outlook cast a shadow on my short stay in Rome, I chose to embrace the moment.” by Bao-loc-yvan Tran

      Masai Mara, Kenya

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        “We found about 20 lions eating a buffalo. When the male [left] the group we anticipated him to take photos… The lion stops and looks down from the hill, another lion is coming up… The two meet, looking directly into their eyes, they sniff, rub against their heads, the tension drops, they start walking with the same step as when they were puppies, they are two brothers.” by Massimo Mei

        New South Wales, Australia

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          “I had the privilege of being asked to help out a small local Campdraft, by taking photographs to be used for post-event promotions in the local newspapers, industry magazines & for social media. I love having the opportunity to shoot something new and this two day event watching the amazing athleticism and skills of both horse and rider at the Baryulgil Campdraft, rates as one the best, especially when that late afternoon sun hit the low angles and lit up the dust magically!” by Katrina Wade

          Champagne-Ardennes, France

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            “…I had been on a stormchasing photo tour through France, Belgium and Germany while these countries were experiencing severe storms for several days in a row. In this nighttime image you can see nearly all optical features of a supercell under a clear starry sky thanks to very frequent intracloud lightning and moonlight.” by Maximilian Conrad

            North Cascade National Park, Washington, USA

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              “This picture was taken in the North Cascade National park, WA during a 4 day backcountry skiing tour. We linked multiple peaks and valleys, alone and free in the mountains, creating and cherishing our tracks up and down.” by Victor Mesny

              Bretagne, France

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                “2014, Saint Malo France” by Erwin van den Arend

                Churchill area, Manitoba, Canada

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                  “A four months old polar bear cub running after his sister.” by Meril Darees

                  Cox’s Bazaar, Bangladesh

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                    “Rubel (10) is a son of a fisherman. While his father goes fishing he awaits his return. Children accompany their fathers and learn their skills for the future. Many fishermen live along the beach beside the road between Cox’s Bazar and Teknaf. Fishing from sunrise to sunset they can barely earn around 60 Taka a day (less than a dollar).” by Gmb Akash

                    Te Waihou Walkway, Putaruru, New Zealand

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                      “People have long been drawn to Te Waihou. The river was an important thoroughfare and provided food and flax for local people and visitors alike. The reason for the blue colour (and visual clarity) of Te Waihou is the high optical purity of the water. Pure water is intrinsically blue in hue because it absorbs red light leaving only blue and (some) green light to be transmitted to the observer’s eye.” by Abby Lovis

                      Cape Cod, MA, USA

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                        “I had never seen a humpback whale breach before. On a recent trip to Cape Cod with some friends we took a small boat out to whale watch. We saw several humpbacks doing their thing with the flippers and the tail, but none breached. Then out of the blue this one whale breached pretty close to the boat… It’s amazing how these huge animals propel themselves out of the ocean and get so much air. Watching them up close gives me a whole new appreciation for these wonderful creatures.” by Raj Das

                        Charles River, Massachusetts, USA

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                          “A rower takes a sunrise sally on the Charles River, the waterway that slices through Boston, separating it from Cambridge. The early morning is a popular time for rowing, sculling, kayaking, and other activities.” by Bimal Nepal

                          Serengeti National Park, Tanzania, Africa‬‏

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                            “It was a late afternoon, we saw two leopards fighting on a tree top. After a short clashing one of the leopards gave up and jump down.” by Yoel Schlaen

                            Tham Lod Cave, Thailand

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                              “One of the most spectacular natural caves I’ve ever adventured into, Tham Lod is a piece Mother Nature’s masterpieces in the Mae Hong Son region of Northern Thailand. The Lod is a natural limestone cave system, its main feature is the freshwater stream which runs through the middle of the cave for about 200-300 meters.” by Drew Hopper

                              Bimini, Bahamas

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                                “I was waiting at the surface as pretty much all these dolphins were feeding on the bottom. I kept trying to free dive down and get a photo, when I got to the bottom, I had to go back up. This moment was magical as they all came up at once, it was overwhelmingly beautiful.” by Nadia Aly

                                Beijing, China

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                                  “Picture taken in May 2014 on a NGE Photo Expedition. It was a fantastic day: clear sky, no tourists and a full moon!! We were totally blessed.” by Jose Balta

                                  Cao Bang Province, Vietnam

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                                    “This is the most beautiful waterfall in Northern Vietnamese province of Cao Bang. It is located in the border of Vietnam and China. Haft waterfall on the left photo is of Vietnam, the other side is of China.” by Son Tong Tran

                                    Lake Wanaka, Otago, New Zealand

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                                      “[The tree] put on quite a display for us one evening as the fog hung over the lake just before sunset. The rolling hills and snow covering providing a perfect backdrop for the frequent resting place of the birds from the area.” by Paul Reiffer

                                      Sondrio, Lombardy, Italy

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                                        “Walking on a snow day.” by Pisati Beniamino

                                        Kasaragod, India

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                                          “Preparation for the Theyyam performance in the surroundings of Kasaragod city. Theyyam is a popular ritual dance form of North Kerala, particularly in Kannur and Kasargod districts. The Theyyam represents a mythological, divine or heroic character. Make up of Theyyams is done by specialist. There are different types of face painting for which primarily and secondary colours are used. Therefore it is essential that the makeup man should have perfect knowledge of primary and secondary colour combinations. Sometimes, it takes several hours to paint each face.” by Rafal Ziejewski

                                          Bagan, Maynmar

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                                            “A novice monk reads a buddhist text in an old temple in Began. The light reflected perfectly off the pages of his book and the incense smoke was captured by the beaming light.” by Neil Herbert

                                            Luang Prabang, Laos

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                                              “A Khamu woman walking along a road in Nong Khiau, Laos.” by Paul Wager

                                              Hummingbird in Aruba

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                                                “Blue-Taled Hummingbird lands on the Hibiscus flower.” by Damilice Mansur

                                                National Stadium in Singapore

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                                                  “A group of workers seen on the roof of the new National Stadium of Singapore.” by Tong Leng Liew

                                                  Big Sur, California, USA

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                                                    “This shot is taken by the full moon light. The moon light is coming through a key hole. Only couple of times through the year can capture this.” by Kenji Yamamaura

                                                    Venice, Italy

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                                                      “Venice by morning.” by Vlad Da Cunha

                                                      Istanbul, Turkey

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                                                        “Fisherman smokes from Galata Bridge at sunset.” by Pisati Beniamino

                                                        Featured photo credit: Sunset with a chance of lightning & thunder/Yvan Tran via travel.nationalgeographic.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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