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40 Attractive Places To Visit Which Are Always Overlooked

40 Attractive Places To Visit Which Are Always Overlooked

1. Cocos Island, Costa Rica

Cocos-Island-2014-HD

    Off the shore of Costa Rica, Cocos Island is surrounded by deep waters and counter currents. Located in the Pacific Ocean, the island is more or less rectangular in shape. It is home to dense and exuberant tropical moist forests.

    2. Studenica Monastery, Serbia

    7147864-The_Transromanica_Route_Studenica

      A 12th Century Serbian Orthodox Monastery, Studenica Monastery is situated in Central Serbia. It is one of the largest and richest Serb Orthodox Monasteries in existence. A must see destination for religious followers, or just a curious soul. Surely, an exotic destination.

      3. Shibam, Yemen

      600px-Shibam_Wadi_Hadhramaut_Yemen

        With 7,000 inhabitants, Shibam, is quite a large town nestled in Yemen, famous for its mud-brick-made tower houses. The first known inscription about the city dates back from the 3rd century AD. It was the capital of Hadramawt Kingdom, and is now officially a World Heritage Site. The distinct features set it apart from other Heritage sites, and the houses rise 5 to 11 stories high.

        4. Gillette Castle State Park

        9062A-Gillette-Castle-CT

          Sitting high above the Connecticut River, the castle was originally a private residence. Designed by William Gillette, an american actor, famous for playing the role of Sherlock Holmes. The park receives 300,000 visitors annually. It opened in 2002, after years of restoration costing a total of 11 million dollars. Now, includes a museum, hiking trails, picnic area, and theatrical celebrations.

          6. Dinosaur Provincial Park, Canada

          CA-Olwp2Hoodoos-At-Sunset-In-Dinosaur-Provincial-Park-Alberta-485x728

            Another UNESCO World Heritage Site, Dinosaur Provincial Park is located two and a half hours southeast of Calgary, Alberta, Canada. The park is situated in the valley of the REd Deer River and more than 500 specimens have been removed and exhibited in museums around the globe. It is also well-known for being the richest dinosaur fossil locales in the world.

            7. Rock Paintings, Baja California

            baja cueva fleches rock art

              Consisting of prehistoric paintings of humans and other animals, often larger than life-size, the paintings are situated in the mountains of northern and southern Baja California. The most common figures are humans and deer; others include rabbits, bighorn sheep, birds, fish, and snakes. The images are essentially silhouettes. A dorsal/ventral perspective is employed for humans, turtles, birds, and fish. A lateral perspective is used for most deer and other animals.

              8. Canyon de Chelly National Monument

              o-113866851-900-1

                Established on April 1, 1931, as a unit of the National Park Service, Canyon de Chelly National Monument is located in northeastern Arizona-within the boundaries of the Navajo Nation. Ultimately, it preserves ruins of the early indigenous tribes that lived in the area including the Ancient Pueblo Peoples.

                9. Gebel Barkal And The Sites Of Napatan, Sudan

                120878022.3ljn4EqZ.SudanDec092510

                  A small mountain located some 400 km, north of Khartoum in Karima town, Sudan. The mountain is 98m tall, has a flat top, and apparently was used as a landmark by the traders in the important route between central Africa, Arabia, and Egypt. In 2003, the mountain and the historical city of Napata were named World Heritage Sites by UNESCO.

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                  10. Liechtenstein

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                    Located in Central Europe, Liechtenstein, is a doubly landlocked German speaking micro state. It is a constitutional monarchy and is headed by the Prince of Liechtenstein. Bordered by Switzerland to the west and south by Austria, it has an area of just over 160 square kilometers. Economically, Liechtenstein has the highest gross domestic product per person in the world.

                    11. Mesquite Flat Sand Dunes

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                      Located in the death valley area, the sand dunes are surrounded by mountains on all sides. Due to their easy access these dunes have been used to film sand dune scenes for several movies. A wonderful destination to behold with your very eyes.

                      12. Gulf of Porto, Corsica

                      gulf-porto-2409_w500

                        Located on the French island Corsica, within Corsica Regional Park, the park and reserve has been recognized by the United Nations as a Natural World Heritage Site, and was inscribed on the World Heritage List in 1983.

                        13. Vredefort Dome, South Africa

                        vredefort

                          Enunciated in the list of of UNESCO World Heritage Sites in 2005, after a crater struck the Earth. An important moment in time captured perfectly awaiting for curious minds and souls indeed.

                          14. Giarre, Italy

                          500px-Vista_Giarre

                            An Italian town on the east coast of Sicily in the providence of Catania. In 2010 it’s population was 27,785 people approximately. Since the late 18th century Giarre was a village of the county of Mascali.

                            15. Cappadocia, Turkey

                            wintersleepcappadocialongshot

                              A historical region in Central Anatolia, famous for unique geographical features like chimneys and grand-scale architecture. Made from stone, the works are amazing and breath-taking to behold. Next time, make sure to make a visit at this grand destination.

                              16. Rohtas Fort, Pakistan

                              baoli-rohtas-fort

                                A historical garrison fort located near the city of Jhelum in Punjab, Pakistan. It was built by Raja Todar Mal, in the 16th century, at a strategic site in the North of Pakistan. It is a perfect example of Muslim military architecture. So, if you are interested in these sort of things, check it out next time you go on a trip.

                                17. Sani Pass, South Africa

                                sani-pass-200x150

                                  Known as the mother of South African mountain passes, it meanders over the Drakensberg Escarpment into Lesotho. The Rout up Sani Pass starts 1544 m and climbs 1332 vertical meters to an altitude of 2876 meters. The road is notoriously dangerous and requires the use of a 4*4 vehicle as to maneuver the route in a decent manner, with safety primarily in mind. Caution is to be exercised and all people must be alert along the way.

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                                  18. Kangbashi, China

                                  china_ordos_kangbashi-01-750x410

                                    Also known as China’ “Ghost City” Kangbashi is largely uninhabited, and was originally built for a population of a million. If you love seeking out terrifying and thrilling new places, China’s Ghost City aka. Kangbashi, China is the right place for you.

                                    19. Volcanoes of Kamchatka, Russia

                                    tolbachik_volcano_eruption_in_kamchatka_of_hd-wallpaper-1672219

                                      Volcanoes at Kamchatka are a large group of volcanoes situated on the Kamchatka peninsula. The Kamchatka River and valley surrounding it are flanked by large volcanic belts containing 160 volcanoes of which 29 are still active.

                                      20. Nowhere, Monegros, Spain

                                      8be4ac1cc353b15aaf80bd787887d74c

                                        An event that is based primarily on the European Arts, Nowhere, is held annually in the month of July. It embraces the Burning Man principles of radical self-expression if you may.

                                        21. Barle-Nassau and Narle Hertog

                                        2560px-P1070673Gemeentehuis

                                          Municipalities in the town of Southern Netherlands, these overlooked destinations are great for anyone interested in antique architecture. The municipalities are quite old, and are linked with complicated borders especially the Dutch-Belgian Border in this case. Baarle-Hertog is in Belgium while Baarle-Nassau is in the Netherlands side. So in this case, you get to be treated with twice the fun and excitement, and make sure to not miss out.

                                          22. Saltaire, England

                                          somerset_house_london_england-t2

                                            A Victorian model village, Saltaire, England, lies within the confines of the Bradford Metropolitan District by the River Aire and the Leeds and Liverpool Canal. It was designated as a World Heritage Site, and is also an Anchor Point of the European Route of Industrial Heritage. It was built in 1851 by Sir Titus Salt, a leading industrialist in the Yorkshire woolen industry.

                                            23. Grand Prismatic Spring, Wyoming, USA

                                            GrandPrismaticSpring

                                              Lying in Yellowstone National Park, the Springs are the largest in the United States of America and the third largest in the whole world. They reside in the Midway Geyser Basin and were named for their striking coloration that match the rainbow consisting of green, blue, red, orange, and yellow.

                                              24. Bukhara, Uzbekistan

                                              100_3406

                                                Capital of the Bukhara Providence, the city-museum include 140 architectural monuments. The nation’s 5th largest city, the population was approximately 272,710 people in the year of 2014. The city has been a center of trade as it lies on the Silk Road and is known for trade, scholarship, religion, and culture. It contains several mosques, madrases, and is a World Heritage Site in additional quality.

                                                25. Kilauea Volcano and Thurston Lava Tube, Hawaii

                                                img4885832

                                                  A currently hyperactive shilled Volcano, Kilauea is the most active of the five surrounding volcanoes. Located around the southern shore of the island is the second youngest of offspring…and is also the most active. Notably, and surprisingly, it was also one thought to be a satellite also.

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                                                  26. China Danxia, Southwest China

                                                  o-RAINBOW-MOUNTAINS-900

                                                    Danxia is the name given in China to landscapes developed on continental red sedimentary beds, and endogenous forces, or sandstone if you may please. They are characterized by steep cliffs as well by the same token. It was inscribed on the World Heritage site as well.

                                                    27. Portland Head light in Cape Elizabeth, Maine

                                                    portland_headlight

                                                      A historic lighthouse in Cape Elizabeth, Maine. The light station sits on a head of land at the entrance of the primary shipping channel into Port Harbor within Casco Bay in the Gulf of Maine. Construction had begun in 1787 while George Washington was president of the USA.

                                                      28. Togiak National Wildlife Refuge, Alaska

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                                                        Dominated by the Ahklun Mountains in the north and cold waters of Bristol Bay, Togiak National Wildlife Refuge confronts the traveler with a kaleidoscope of landscapes. The natural forces that have shaped this land range from violent and powerful to the geologically patient. Earthquales and volcanoes filled the former role but glacial ice filled the latter role as well. It is the fourth largest National Wildlife Refuge in the United States of America and home to 48 mammal species, of which 17 are marine-life.

                                                        29. Mount Hood

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                                                          A stratovolcano in the northern region of Oregon.

                                                          30. Horseshoe Bend

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                                                            A horse shoe shaped meander of the Colorado River, it is located near the town of Page, Arizona, in the United States of America. It is accessible via hiking a 1.5 mile round trip from US Route 89 and contains various minerals like platinum, garnet, and hematite.

                                                            31. Salt Lake Temple and Tabernacle in Salt Lake City, Utah

                                                            salt-lake-mormon-temple3

                                                              The centerpiece of the 10-acre Temple Square, Salt Lake Temple is considered sacred by the Church and its members. It is the largest LDS Temple by floor area and the sixth temple completed by the Church. It required 40 years to complete and the fourth temple built since the Mormon exodus.

                                                              32. Garden of The Gods

                                                              o-169594533-900

                                                                A public park in the location of the Colorado Springs and designated a National Natural landmark in 1971 as well. The red rock formations that are evident were a cause of a major geological upheaval millions of years ago. Evidence show that people lived for a hundreds of years ago….as prehistoric evidence primarily or more specifically declares. Native American People may have been attracted to the wildlife and plant life and used overhangs for shelter.

                                                                33. Tubbataha Reef, Phillipines

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                                                                  A protected area of the Philippines, the reef is home to a wondrous amount of creatures and species of fish. It is located in the middle Sulu Sea. It is made up of two coral reefs called the North and South and separated by a wide and deep channel. Each reef has a big lagoon in the middle of it, quite a spectacle for many. In 2008, the reef was nominated at the New 7 Wonders of Nature – a big achievement.

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                                                                  34. Gila Cliff Dwellings

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                                                                    The Gila Cliff Dwellings is a National Monument in the Gila Wilderness of southwestern New Mexico. The 533-acre was established by President Theodore Roosevelt and located in the extreme southern part of Catron County.

                                                                    35. Palouse Falls

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                                                                      Lying on the Palouse River, the falls are 198 ft. in height. The canyon at the falls is very deep and exposes the Columbia River Plateau.

                                                                      36. Windsor Ruins, Mississippi

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                                                                        About 10 miles Southwest of Port Gibson, these Ruins have notably been used in various motion pictures. Commonly known as Windsor or Windsor Ruins, today they are comprised of 23 columns, a few pieces of China, and some wrought iron chairs.

                                                                        37. Skagit Valley Tulip Field

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                                                                          The Skagit Valley Tulip Festival is held annually April 1 – April 30th. The festival is Washington’s largest with over one-million visitors in the State of Washington. It was also selected on #1 street fair in King Tv’s “Best of the Northwest” award.

                                                                          38. White Sands National Monument

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                                                                            White Sands National Monument is a US monument located 16 miles southwest of Alamogordo. Creating a national park in the White Sands has been a major find. A group in El Paso has proposed the creation of “Mescalero” National Park.

                                                                            39. Lumbini, Nepal

                                                                            lumbini

                                                                              The area is known to be sacred as it was the birth place of Lord Buddha in 623 B.C. It is located in Terai plains of southern Nepal, and is widely recognized by its’ famous gardens of Lumbini. Now it is a place of pilgrimage, where visitors come across the world to visit.

                                                                              40. Lake Junaluska

                                                                              lake jun

                                                                                Lake Junalska lies in the Great Smokey Mountains, 20 miles from Asheville, North Carolina. Home to a lovely and man-made Lake, it is named after a prominent chief of the Cherokees because the land was inherently their for centuries. The past 100 years, it has been the home of a retreat and conference center operated by the United Methodist Church of the South Eastern District. There is a gorgeous walking trail evident.

                                                                                Featured photo credit: Mazagan, Morocco via businesseventsnews.com.au

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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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