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30 Unforgettable Books Every Parent Should Read To Their Kids Before They Grow Up

30 Unforgettable Books Every Parent Should Read To Their Kids Before They Grow Up

The comfort and nurturing one-on-one attention from parents while reading together encourages children to form a positive association with reading and books. Books have always played an important role in my son’s life, even before he was born. I read all sorts of marketing and self-improvement books, as well as fashion and computer magazines to the baby in my tummy, hoping it would help him (or her) grow familiar with my voice and the different sounds of the words being read.

Reading (together and independently) continues to be a part of our daily lives. It helps us unwind after a full day of classes, meetings, and activities. Books encourage us to feed our minds and share our individual understanding of the same book (this helped my child learn that different people can interpret one idea in many different ways). In our household: reading is valuable.

And with the help of my now 13 year old, Joshua, what originally started as a quick list of “15 books every parent should read with their kids,” quickly grew to a collection of 30 Unforgettable Books! It brought back plenty of fun memories for us, and I hope it does the same for you!

The Giving Tree by Shel Silverstein

thegivingtree

    A heartwarming story of selfless love and the many relationship changes we go through in the different stages of our lives.

    It’s an excellent tool to encourage discussion about generosity & gratitude based on the giving nature of the tree, and other ways the boy could’ve shown his appreciation for the gifts he received from her throughout his life.

    The Very Hungry Caterpillar by Eric Carle

    theveryhungrycaterpillar

      One Sunday morning, a caterpillar hatched out of a tiny egg… and he was very hungry! He eats his way through the days of the week and eventually transforms into a beautiful butterfly!

      The bold, colorful pictures and simple, easy-to-follow words helps with learning the days of the week, and the metamorphosis of the butterfly is so much fun for little toddlers to kindergarten-aged children!

      Chicka Chicka Boom Boom by Bill Martin Jr & John Archambault

      chickachicka

        A told b, and b told c, “I’ll meet you at the top of the coconut tree.” A super fun story for children learning their alphabet!

        The Little Prince by Antoine de Saint-Exupéry

        the little prince

          A story about a pilot stranded in the desert, who one morning, awakens to find a little prince standing before him. This extraordinary little person teaches the pilot the secret of what is truly important in life.

          I highly suggest grabbing Katherine Woods’ translation which beautifully captures the essence of the original story. “It is only with the heart that one can see rightly; what is essential is invisible to the eye.”

          Where the Sidewalk Ends by Shel Silverstein

          where the sidewalk ends

            A fun book of poems filled with just the right amount of imagination, fantasy, and cheekiness! The cute and goofy illustrations are matched marvelously with each entry!

            Charlotte’s Web by E.B. White

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            charlotte's web

              When a book is about a lovable pig and a wise spider becoming BFFs, you know you have a classic in your hands! Charlotte’s Web is a heartwarming story with a brilliant mixture of humor, playfulness, and life lessons.

              I suggest you keep a box of tissue on hand and be prepared to cry a river.

              Where The Wild Things Are by Maurice Sendak

              Where-the-Wild-Things-Are-cover

                This is a story about Max, a boy who gets sent to his room without supper for not respecting his mother’s many requests to behave. His room transforms into a crazy jungle before he finally encounters the wild things, becomes their king, and gets a feel of what it’s like to have everything his way. The illustrations are to die for!

                Great lesson in taking ownership of one’s actions and emotions. Younger children may need explanation that this may have been a way for the frustrated boy to take a very imaginative “time out” to better deal with his anger and confusion.

                Love You Forever by Robert Munsch

                love you forever

                  “I’ll love you forever, I’ll like you for always, as long as I’m living, my baby you’ll be.” is the familiar song repeated over and over by a mother to her son as he’s growing up. The roles are finally reversed when it’s the son’s turn to rock his old mama to sleep, making you realize how quickly time flies.

                  Although my 13 year old continues to appreciate the message in the book, he has asked me to refrain from climbing up a ladder into his window when he’s grown. “Mom… if I see a ladder up against my window, I’m calling the cops. Nothing personal – you just never know these days.” Bummer… Anyone in the market for a 24′ aluminum ladder?

                  The Cat In The Hat by Dr. Seuss

                  the cat in the hat

                    A Dr. Seuss CLASSIC! Sure, it’s about two kids who are home alone and bored out of their minds. Kids who weren’t taught not to open the door to strangers (a cat in a hat of all things!) and invite them to wreck the entire place! But this isn’t a “lesson in life” book, and the way the words are put together makes helping children learn to recognize words and sounds all the more fun!

                    Green Eggs And Ham by Dr. Seuss

                    green eggs and ham

                      “I do not like green eggs and ham. I do not like them, Sam-I-Am.” Not only does the book strengthen reading, speaking, listening, and comprehension skills through fun phrases and fantastic illustrations; it teaches the reader not to be afraid to try new things, because you never know what you can achieve, or the wonderful things you’ll discover unless you TRY!

                      The Velveteen Rabbit by Margery Williams

                      the velveteen rabbit

                        A beautiful story of a stuffed toy rabbit who so badly wants to be real. Filled with powerful lessons about love, life, and the passage of time.

                        Keep a box of tissue handy for this one too. I have tears in my eyes just thinking back to the story.

                        A Light in the Attic by Shel Silverstein

                        a light in the attic

                          Yes, another wonderful collection of poems from Shel Slverstein, the master of whimsical poetry and humorous sketches! Always a great experience for all ages.

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                          The Adventures of Harold and the Purple Crayon by Crockett Johnson

                          harold-and-the-purple-crayon-2

                            “One night, after thinking it over for some time, Harold decided to go for a walk in the moonlight.” A delightfully imaginative adventures of Harold, who uses his purple crayon to transform his bedtime into a circus, balloon rides, and even a trip to Mars!

                            Not only is this book wonderful for first time readers, it also encourages young children to use their imagination to take them wherever they want to go!

                            Tales of a Fourth Grade Nothing by Judy Blume

                            tales of a fourth grade nothing

                              Judy Blume was my favorite author when I was in the 3rd and 4th grades, so I was excited to share some of her books with my son when he reached that grade level! Fourth Grade Nothing is a fun and entertaining story about the relationship between Peter (the 4th grader) and his brother Fudge.

                              The book opens several opportunities to discuss issues that arise between siblings, as well as with friends and cousins for children without siblings.

                              The Big Orange Splot by D. Manus Pinkwater

                              The_Big_Orange_Splot

                                When a seagull with a can of bright orange paint “dropped the can right over Mr. Plumbean’s house”, the neighbors who all live in identical brown houses are in an uproar over the resulting big orange splot! Mr. Plumbean is asked to paint over the splot, but instead adds more color, splots, and personality. But one by one, his neighbors also begin to express themselves by painting their own homes.

                                An excellent book that celebrates each person’s individuality, and encourages appreciation of others’ uniqueness!

                                Charlie and the Chocolate Factory by Roald Dahl

                                charlie and the chocolate factory

                                  Classic story about our hero, Charlie Bucket, along with four other children who wins a tour of Willy Wonka’s famous chocolate factory! Filled with fun, adventure, and more candy than you can ever imagine!

                                  The Lorax by Dr. Seuss

                                  the lorax

                                    A young boy who lives in a polluted world visits the “Once-ler” who shares with him a tale about how that world became that way because he ignored the advice of the Lorax.

                                    Dr. Seuss skillfully uses the story as a warning to protect our earth from the dangers of pollution and mindless progress that hurts our environment. “Unless someone like you cares a whole awful lot, Nothing is going to get better. It’s not.” What a wonderful lesson for children and grownups alike… that positive change starts with YOU!

                                    A Wrinkle in Time by Madeleine L’Engle

                                    wrinkle-in-time

                                      Meg, her brother Charles Wallace, and their friend Calvin goes out on a quest through space to search for Meg’s father who went missing while working on a mysterious project, “Tesseract.”

                                      Filled with wonder, adventure, and discoveries, readers experience the struggle between good vs. evil in the universe; as well as lessons in relying on the strength found within ourselves, and working together as a team.

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                                      Peter Pan by J. M. Barrie

                                      peter pan

                                        Does this story even need an introduction? It’s Peter Pan, the boy who can fly and never ages! Read about his adventures as the leader of the Lost Boys, living in Neverland among fairies and mermaids, and fighting pirates!

                                        It’s a classic!

                                        Oh, the Places You’ll Go! by Dr. Seuss

                                        Oh,_the_Places_You'll_Go

                                          Perfect book for all ages entering a new chapter of their lives. It encourages and celebrates the potential everyone has to fulfill their goals and dreams… because, “You have brains in your head, you have feet in your shoes. You can steer yourself any direction you choose.”

                                          The Little Engine That Could by Watty Piper

                                          the little engine that could

                                            What’s not to love about this story? An inspiring book about a little blue train who offers to help a broken down train. Despite her size, she gives her all in order to deliver toys to the boys and girls who are waiting on the other side of the hill.

                                            The Happy Prince by Oscar Wilde

                                            the happy prince

                                              A statue of a privileged prince, with the help of a little bird, gives assistance and comfort to the poor families in the town he stands in, by sacrificing himself. The prince the the little bird’s generosity is finally rewarded in heaven.

                                              Such a sad story, but with a very beautiful lesson in morals and compassion.

                                              Aesop’s Fables by Aesop

                                              aesop

                                                Famous tales that teach simple truths, including The Tortoise and the Hare and The Goose Who Laid the Golden Eggs. The book is filled with lessons that can be applied to every day life, by all ages.

                                                The Rainbow Fish by Marcus Pfister

                                                rainbow fish

                                                  The Rainbow Fish is arrogant and selfish, therefore has no friends. As the story progress, he learns that: 1) who he is on the inside is more important than his appearance or his possessions, 2) no one should be judged based on their appearances, and 3) sharing what you’ve been blessed with won’t decrease your happiness, but instead, multiply it!

                                                  I highly suggest you pick up the full, hardcover version over the board book edition, as the meaning of the story somehow gets lost in the board book.

                                                  The Lion, the Witch and the Wardrobe by C. S. Lewis

                                                  narnia

                                                    Four siblings: Peter, Susan, Edmund, and Lucy, steps through a wardrobe and into the land of Narnia. Narnia has been frozen in eternal winter and enslaved by the White Witch… until the Great Lion, Aslan, returns to make a change!

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                                                    The movie was awesome, but don’t skip out on the book… it’s even better!

                                                    Harry Potter and the Sorcerer’s Stone by J.K. Rowling

                                                    harrypotter

                                                      Harry Potter is being raised by his terrible aunt and uncle who try to keep him from learning he’s really a wizard. Change begins when Harry is summoned to attend a school for wizards, where he finds himself inside a mystical world he never knew existed, and closer to his own noble destiny.

                                                      My son and I read the book together, then watched the movie. It was so great sharing with each other how we imagined the story as we read it, then watching how it was played out in the movie!

                                                      From the Mixed-up Files of Mrs. Basil E. Frankweiler by E.L. Konigsburg

                                                      mixedupfiles

                                                        Claudia and her brother Jamie decides to run away to a place that’s comfortable and beautiful… the Metropolitan Museum of Art in New York City! Once settled in, they embark on a quest to find the truth behind the mystery of an angel statue, possibly by Michelangelo, recently acquired from a remarkable old woman named Mrs. Basil E. Frankweiler.

                                                        Cloudy With a Chance of Meatballs by Judi Barrett

                                                        cloudy

                                                          So the tiny town of Chewandswallow has food dropping out of the sky, three times a day. From hamburgers and mashed potatoes, to soups and orange juice rain; all which they gobble up for breakfast, lunch, and dinner! Until something went very wrong and the food grew larger, causing damage to the town and leaving the townspeople to fear for their lives!

                                                          You’ve probably seen the animated film already, but don’t miss out on this hilarious book. It’s a classic!

                                                          The Lightning Thief (Percy Jackson and the Olympians, Book 1) by Rick Riordan

                                                          percyjackson

                                                            Percy Jackson is taken to Camp Half-Blood after being expelled from school… again. It’s there that he learns that he is a demigod: half human, half immortal. The kicker? His father is the Greek god Poseidon, ruler of the sea! But even before Percy has time to let this all sink in, he’s sent on a crazy mission to the Underworld to prevent a war among the gods of Olympus.

                                                            This is currently my son’s FAVORITE series. He tells me he can read the books over and over again while waiting for the next book in the series to be released!

                                                            Goodnight Moon by Margaret Wise Brown

                                                            goodnight moon

                                                              There is something very calming about this book. Similar to a gentle chant or comforting mantra, it’s very effective in helping your child relax and unwind… and kids absolutely love reciting the story by heart!

                                                              The story also helps encourage acknowledgement and gratitude for what we have around us: from mittens, kittens, and mush; to our sky, air, and even nothingness. My son received this as a gift for his very first Christmas and it still sits in his bookshelf today!

                                                              There you have it: 30 books I highly recommend (in no particular order) for all parents to read with their young kids. I apologize if I missed your favorite; only books I’ve personally read with my child were included so that I could recommend them with confidence. What are your favorites? What other books would you include? share in the comments below!

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                                                              Carmen Sakurai

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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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