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50 Best Documentaries Of All Time That Will Change Your Life

50 Best Documentaries Of All Time That Will Change Your Life

Documentaries are often more powerful than other types of films simply because they show the sides of life that many people would not be able to experience otherwise. Whether this involves a glimpse at the life of an unhealthy adult or traveling with a flock of animals, documentaries have the potential to change your life.

The following documentaries vary in genre and style, but they all have messages that will have an impact on your life.

1. Fat, Sick and Nearly Dead (2010)

Fat, Sick & Nearly Dead

    By trying a juicing diet, Joe Cross is able to experience a new perspective on life while making the cross-country journey across America. You can watch on Netflix.

    2. May I Be Frank? (2010)

    may_i_be_frank_giveaway

      Frank’s choice to cut out all toxins and go completely vegan is inspiring for anyone who wants to have a healthier life, both mentally and physically. You can watch it on Hulu.

      3. Simply Raw (2009)

      simply raw

        This documentary shows the impact a raw diet can have on anyone, especially a group of diabetics who go raw for 30 days. You can watch it on YouTube.

        4. Vegucated (2011)

        vegucated

          Watch three New Yorkers embark on a vegan diet on Netflix.

          5. Food Fight (2004)

          food fight

            Why are there so many packaged foods? And why is junk food cheaper than health foods? Watch on Hulu to see for yourself.

            6. Supersize Me (2004)

            supersize me

              Though this documentary has been called out for exaggerating the effects of McDonald’s food, it is eye-opening to see how a diet consisting solely of fast food can impact your health. Watch it here and make up your own mind on the issue.

              7. Sicko (2007)

              E04DoseA

                Michael Moore’s documentary sheds light on the American health care system and points out the issues that many people who just want to be healthy face every day. Watch the film online here.

                8. The Thin Blue Line (1988)

                the thin blue line

                  This documentary literally freed a man from prison. Errol Morris’ dedication to discovering the truth behind the Randall Adams’ case led to the reopening of a murder case. Watch the whole documentary on Netflix.

                  9. Enron: The Smartest Guys in the Room (2005)

                  enron

                    Director Albert Gibney takes a look into the corporate greed that defrauded thousands of workers in the Enron scandal. Watch it on Hulu here.

                    10. The Act of Killing (2013)

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                    The-Act-of-Killing-DVD-cover

                      Focusing on the Indonesian Killings of 1965­–1966, this documentary can be difficult to watch. It confronts the terrible fact that the government contains many of the people involved in the genocide many years ago. You can watch it on Netflix.

                      11. The Art of the Steal (2009)

                      the art of the steal

                        This documentary shows the lengths many people will go through to receive private property — in this case, several priceless pieces of art — even if it means breaking apart a man’s clearly-written will. Watch it on Netflix.

                        12. The Imposter (2012)

                        the imposter

                          This documentary, which feels more like a thriller, examines a couple whose 13-year old son was found three years later in Spain. However, their “son” is clearly a man in his twenties — so for what reasons do they believe this man is their son? Watch it on Netflix.

                          13. Man on Wire (2008)

                          man on a wire

                            When Phillipe Petit strung a wire between the two World Trade Center buildings and walked across it without any safety measures, the world was astounded. You can watch the man behind the feat on Netflix.

                            14. Inside 9/11 (2006)

                            inside-9-11

                              Though it is painful to relive, this documentary examines the before, during and after of the deadliest terrorist attack on American soil. Watch it here.

                              15. A Film Unfinished (2010)

                              A-Film-Unfinished

                                This documentary features an unfinished Nazi-produced film from the 1940s. Lacking both sound and a definitive ending, this film brings an eye-opening view on the Warsaw Ghetto during the Nazi reign. You can watch it on Hulu.

                                16. In the Shadow of the Moon (2007)

                                In the Shadow of the Moon - Documentary

                                  Featuring first-hand testimonies of the only men who set foot on the moon, this documentary serves as a great reminder that there’s a whole universe outside our planet. You can watch it here.

                                  17. Titanic: The Final Word (2012)

                                  titanic

                                    Though James Cameron is known for his blockbuster films, he has gone on more expeditions to the Titanic ruins than anyone else in the world. This documentary examines the sinking and shed new light on the infamous disaster. Watch it online here.

                                    18. Solo (2008)

                                    solo

                                      In 2007, Andrew McAuley began his journey to be the first man to kayak from Tasmania to New Zealand. Recovered footage of his journey examines the man who was willing to risk his life to achieve this record. You can watch it on Youtube.

                                      19. Touching the Void (2003)

                                      touching the void

                                        Based on a book by the same name, this documentary shows the events of two men who get separated while climbing the Andes. Hailed as one of the best British documentaries, it conducts interviews with the two men and features reenactments of the events. This is available on Amazon.

                                        20. Blindsight (2006)

                                        blindsightLA

                                          This inspiring story features a group of Tibetan blind boys who, shunned by their family and community due to cultural stigma, climb the north side of Mount Everest. You can watch it on Hulu.

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                                          21. Gasland (2010)

                                          gasland

                                            This film answers questions many people have regarding fracking, while raising questions about why it’s happening today. You can watch it on Youtube.

                                            22. Encounters at the End of the World (2007)

                                            encounters_at_the_end_of_the_world_xlg

                                              Antarctica has as much beauty and wonder to it as any other part of the world. This film shows the beauty of this land and the people who study it. You can watch it on Amazon.

                                              23. Marley (2012)

                                              marley

                                                Director Kevin Macdonald’s documentary takes a look into this influential musicians life to examine why he’s still influential even today. You can watch it on Netflix.

                                                24. 20 Feet From Stardom (2013)

                                                20 feet from stardom

                                                  Behind almost every singer is a group of backup singers. Watch a new perspective of singers  on Netflix.

                                                  25. Festival Express (2003)

                                                  festival express

                                                    Take a look at one of the biggest musical tours of 1970. A must-see for any music lover, you can watch it here.

                                                    26. Senna (2010)

                                                    senna

                                                      Known as one of the greatest sports documentaries, Senna uses footages from the ‘80s and ‘90s to tell the story of Aryton Senna. His fame as one of the greatest Formula One racers lives on. You can watch it on Netflix.

                                                      27. Russell Brand: From Addiction to Recovery (2012)

                                                      russell brand

                                                        This documentary covers Russell Brand’s journey from addict to sobriety. Including facts about alcohol addiction and the mental and physical struggles he overcomes, his story can inspire anyone with similar addictions. You can watch it here.

                                                        28. Exit Through the Gift Shop (2010)

                                                        exit-through-the-gift-shop-174294l

                                                          Created by renowned graffiti artist Banksy, the film proves to be an interesting look at Los Angeles street art and the impact is has on the people. You can watch it on Netflix.

                                                          29. Charles Manson: The Man Who Killed the Sixties (1994)

                                                          charles manson

                                                            Charles Manson’s belief led to the creation of a cult-like following who would go on to kill seven innocent people. Seeing the impact this man had on people is astounding, especially when you realize what he encouraged. You can watch it online.

                                                            30. The Great American Cowboy (1973)

                                                            great american cowboy

                                                              The winner of the 1973 Academy Award for Best Documentary, with plenty of action and thrills, you won’t look at the rodeo the same way again. You can watch it in four parts on YouTube.

                                                              31. Best Worst Movie (2009)

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                                                              best worst movie

                                                                Troll 2 is one of the worst movies created — but it has one of the largest cult followings. This documentary gets to the heart of the behind-the-scenes and helps explain what makes the bad so appealing. You can watch it on Netflix.

                                                                32. Jiro Dreams of Sushi (2012)

                                                                jiro

                                                                  Jiro is the world’s best sushi chef. He is so devoted to his work he literally dreams of it and of being even better. With plenty of heart, this documentary examines Jiro’s relationship with his son and the desire to reach perfection. You can watch it on Netflix.

                                                                  33. Jesus Camp (2006)

                                                                  jesus camp

                                                                    There’s a camp in North Dakota where Christian children are told they can “take back America for Christ.” Hard to watch at times, this film is an eye-opening experience. You can watch it on Netflix.

                                                                    34. The Queen of Versailles (2012)

                                                                    queen of versailles

                                                                      Originally meant to be a quick look at the obscenely rich, this documentary follows a family as they go from riches to rags with the 2008 housing market crash. Bouncing from funny to heart wrenching, you’ll have to prepare yourself for a rollercoaster of emotions. You can watch it on Netflix.

                                                                      35. The UP series (1964-Present)

                                                                      The_Up_series_DVD

                                                                        This documentary series follows the lives of fourteen British youths from 7 to 56. With a wide range of demographics, you see how differently the lives play out for the privileged and the poor. You can  watch 7 Up and 56 Up on Netflix.

                                                                        36. March of the Penguins (2005)

                                                                        march of penguins

                                                                          This well-known documentary shows the lengths emperor penguins go through to ensure their children survive the incubation period in the frigid Antarctic. It’s moving and will tug and your heartstrings. You can stream it on Amazon.

                                                                          37. Blackfish (2013)

                                                                          blackfish

                                                                            This film gives insight on the accidents associated with Seaworld’s whales and shows how the attacks are more humankind’s making due to years of mistreatment, rather than natural instinct. You can watch it on Netflix.

                                                                            38. Winged Migration (Le Peuple Migrateur)  (2003)

                                                                            winged-migration-movie-poster-2002-1020190765

                                                                              With some of the most beautiful shots in documentary history, this follows the migration patterns of birds throughout the seasons. This is a visual masterpiece that will leave you breathless until the final credits. You can watch it here.

                                                                              39. Grizzly Man (2005)

                                                                              grizzly_man_poster

                                                                                Timothy Treadwell lived with the bears he studied and loved and was eventually killed by them. A look at how obsessive behavior can lead to disaster, the film is powerful and haunting. You can watch it on Hulu here.

                                                                                40. The Cove (2009)

                                                                                the cove

                                                                                  In a small town in Japan, the people’s livelihood comes from hunting the endangered and beautiful dolphins. With beautiful underwater shots and shocking images of the industry’s impact on the ecology, you’ll have a deeper respect for the beauty on the world after watching this. You can watch it on Amazon.

                                                                                  41. The Wild Parrots of Telegraph Hill (2005)

                                                                                  wild parrots

                                                                                    Many years ago, a flock of parrots gathered in a section of San Francisco. Though no one knows where they came from, a street musician soon formed a bond with the birds. This documentary is a charming and intelligent story of humanity and nature. You can watch it on Youtube.

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                                                                                    42. The Hellstrom Chronicle (1971)

                                                                                    hellstrom

                                                                                      A mix of documentary, science fiction and horror, The Hellstrom Chronicle presents a struggle between humans and insects. Though you may be more wary of insects after watching this, it shows that small things can have great power when combined. You can watch it in parts on Youtube.

                                                                                      43. The Invisible War (2012)

                                                                                      invisible war

                                                                                        Tackling the subject of rape is hard enough, but this documentary goes to great lengths to expose the attacks female American soldiers face within their own ranks. This will force you to question a government that would cover up these crimes and a military that would allow them to happen. You can watch it here.

                                                                                        44. Brooklyn Castle (2012)

                                                                                        brooklyn castle

                                                                                          Brooklyn Castle reveals the impact extracurricular activities have on children in schools, particularly inner-city schools. Following a group of children who just want to play chess, it reveals how important it is for kids to have options at school. You can watch it on Netflix.

                                                                                          45. Bully (2011)

                                                                                          bully

                                                                                            Focusing on two students whose bullying eventually led to their suicides, the documentary follows five children who were bullied. It shows how hard it is for children to defend themselves and why it’s important to step in when bullying occurs. You can watch it on Netflix.

                                                                                            46. Fambul Tok (2011)

                                                                                            fambul tok

                                                                                              Though the fighting is over, the effects of the civil war in Sierra Leone are still present. Translating into family talk, Fambul Tok shows how the perpetrators of vicious crimes still walk among their victims without the fear of imprisonment or punishment. You can watch it on Netflix.

                                                                                              47. How to Survive a Plague (2012)

                                                                                              how to survive a plague

                                                                                                When the AIDS epidemic first swept the nation, two groups — ACT UP and Treatment Action Group (TAG) — were formed to help find treatment and a cure for the disease. This documentary takes film from over 700 hours of archived video to follows these organizations as they helped transform the disease from a death sentence to something survivable. You can watch it on Netflix.

                                                                                                48. Murderball (2005)

                                                                                                murderball

                                                                                                  Following paraplegic rugby players, this documentary shatters any beliefs you may have about the handicapped and their supposed limitations. You can watch it on YouTube.

                                                                                                  49. The Island President (2012)

                                                                                                  the island president

                                                                                                    The Island President follows Maldives’ president during his first year as he works to save his country from the ever-rising ocean. You can watch it here.

                                                                                                    50. Bigger, Stronger, Faster (2008)

                                                                                                    Bigger_stronger_faster_ver5

                                                                                                      Analyzing America’s obsession with winning, director Chris Bell looks into the bodybuiding culture and its use of steroids for success. It looks into the dangerous side effects that come with being successful. You can watch on YouTube.

                                                                                                      Featured photo credit: theactofkilling.com via theactofkilling.com

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                                                                                                      Kayla Matthews

                                                                                                      Productivity and self-improvement blogger

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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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