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50 Creative And Smart Home Products That Will Brighten Up Your Kitchen

50 Creative And Smart Home Products That Will Brighten Up Your Kitchen

You might not have thought you needed something like a wall-mounted toaster or a cake batter dispenser, but once you have it, you’ll probably be glad that you do! Check out these 50 creative items designed to make your life easier and spruce up your kitchen.

1. Oil & Vinegar Pipette Glasses

 

    Source: amazon.com

    Avoid overdoing it on the oil, vinegar, syrup, or honey by using this elegant pipette glass.

    2. Strawberry Slicer

      Source: deluxecomfort.com

      If you’re someone who loves putting sliced strawberries on your cereal or desserts, you can save yourself time by picking up a stainless steel strawberry slicer.

      3. Zombie Bottle Opener

        Source: amazon.com

        If there’s anyone in your household who loves both beer and The Walking Dead, this bottle opener might just be the perfect gift.

        4. Folding Colander

          Source: thelovelyroom.com

          When storage space is tight in your kitchen, you need to get creative. Free up some room by replacing a bulky colander with this folding, dishwasher-safe colander that can be flattened when not in use.

          5. Compact Herb Chopper

           

            Source: pressieport.ie

            You don’t need a giant workspace for chopping and dicing herbs, so why not get a nonstick cutting board and dicing knife in one? The rounded knife conveniently (and safely) fits back inside the cutting board when you’re done.

            6. Fridgepad for iPad

              Source: woodforddesign.com

              Bringing your tablet into the kitchen with you is a dangerous game… but it’s also incredibly useful if you want to refer to recipes or play music while you cook. Head off unfortunate spills or cracks by securely clipping your iPad in a magnetic fridge holder.

              7. Professional Multi-Chopper

                Source: firewireblog.com

                Love cooking but hate chopping? You’re certainly not alone. Save yourself the trouble by getting a professional multi-chopper that can handle everything from dicing onions to coring apples.

                8. Frozen Treat Maker

                  Source: yellowpoint.ae

                  You’ve probably heard that you can blend frozen fruits like bananas in order to create a healthier alternative to soft serve ice cream, but pureeing large chunks of frozen fruit in the blender can be a hassle. Luckily, there’s a machine that can consistently puree your frozen fruit for you.

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                  9. “I Could Eat a Horse” Spaghetti Measure

                    Source: reykjavikcornerstore.com

                    Estimating the right amount of spaghetti is tough… unless you own this clever “I Could Eat a Horse” spaghetti measure, which lets you portion out spaghetti for one, two, three, or more (with the family size portion being measured out in the shape of a horse).

                    10. Utensil Rest Set

                      Source: eatwell101.com

                      Avoid getting sauces and other messes on your counter by placing your stirring utensils on this simple rack with removable bowls.

                      11. Gold Scoop Clip

                        Source: hauslondon.com

                        There’s no reason you can’t keep bags of coffee or chips fresh and look classy at the same time. As a bonus, you could also use this gold scoop clip to secure papers on your desk.

                        12. Cake Batter Dispenser

                          Source: amazon.com

                          Whether you’re making pancakes or muffins, ensure that you get the perfect amount of batter without spilling. This batter dispenser even comes with measuring labels for better precision.

                          13. Over-the-Sink Strainer Board

                            Source: amazon.com

                            Anyone who is lacking counter space in their kitchen, take note. This strainer board fits neatly over your sink so that you can rinse, drain, and cut your fruits and vegetables all in one place.

                            14. Water Bottle Ice Cube Trays

                              Source: trendhunter.com

                              It’s impossible to fit normal-sized ice cubes in a water bottle with a narrow opening, so it makes sense that someone has created an ice cube mold that lets you make long, narrow ice cubes.

                              15. Cast-Iron Bacon Press

                                Source: williams-sonoma.com

                                If you’re worried about your bacon curling up in the skillet, use this sturdy, pig-shaped cast-iron press to keep it flat.

                                16. Peacock Measuring Spoons

                                  Source: swiss-miss.com

                                  Show off your measuring spoons instead of losing them at the back of your kitchen drawer—these peacock measuring spoons are great for displaying, but also fit into one another to save space when necessary.

                                  17. Scrap Trap

                                    Source: amazon.com

                                    Attach this plastic scrap trap to your counter or drawer and scrape off vegetable peelings and other scraps while you cook.

                                    18. Stacked Beverage Server

                                     

                                      Source: neimanmarcus.com

                                      Whether you’re having guests over or everyone in your household just likes to have a variety of beverages on hand, this stacked beverage server lets you dispense up to three different drinks.

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                                      19. Heart Shaped Egg Mold

                                        Source: design-3000.de

                                        Is it really necessary to have heart-shaped eggs? Maybe not, but it sure is sweet. This mold could make a great stocking stuffer or housewarming gift.

                                        20. Expandable Drawer Dividers

                                          Source: starttodownsize.com

                                          These wood dividers help keep your drawers organized and look a lot nicer than a plastic tray with dividers.

                                          21. Crispy Cereal Bowl

                                            Source: thegreenhead.com

                                            Resolve the age-old problem of cereal that gets too soggy before you can finish it—use this clever cereal bowl with a divider for the cereal and milk.

                                            22. Berry Keeper

                                              Source: zulily.com

                                              While there’s no way to stop the march of time that will inevitably cause your produce to go bad if you don’t eat it, you can extend the life of grapes, berries, and other fruit by using these containers to wash, drain, and maintain moisture levels.

                                              23. Auto Measure Spice Dispenser

                                                Source: kitchenniche.ca

                                                Being able to season your food is great, but mistakenly dumping too much of one spice into your meal is not. Avoid that problem by using a spice dispenser that you can adjust to release the exact amount of a spice that you want.

                                                24. Citrus Atomizer

                                                  Source: quirky.com

                                                  Any time a recipe calls for fresh-squeezed lime or lemon juice, just stick this atomizer into your citrus and spray the juice.

                                                  25. Individual Slice Cake Mold

                                                    Source: bienmanger.com

                                                    Whether you want to use multiple types of cake batter or just want to perfectly divide your cake slices to avoid arguments, this mold has you covered.

                                                    26. Broom Groomer

                                                      Source: quirky.com

                                                      There’s almost no greater cleaning annoyance than getting dust bunnies or debris stuck to your broom bristles and dragging the mess around the floor. The Broom Groomer solves this problem using a dustpan that has a bristle-cleaning design.

                                                      27. Onion Holder

                                                        Source: creativestuffs.info

                                                        If you don’t want your hands smelling like onions for what feels like hours on end after you cut them, use this holder to skewer your onion and guide the knife for better slices.

                                                        28. Corn Zipper

                                                          Source: williams-sonoma.com

                                                          Don’t risk losing a finger by trying to cut corn off the cob with a knife. A corn zipper removes several rows of corn at once and is safer to use than a knife.

                                                          29. Rocker Garlic Crusher

                                                            Source: socialcafemag.com

                                                            Make dicing fresh garlic easier by rocking this crusher back and forth over the garlic clove. The crushed pieces are held in the bowl in the center so that you can add it to your food when you’re ready.

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                                                            30. Calorie-Counting Wine Glass

                                                              Source: etsy.com

                                                              Unlike many other foods and drinks, you’re probably not going to find a nutrition facts label with calories and serving sizes on a bottle of wine. Luckily, you can use the lines on the side of this calorie-counting wine glass to monitor your caloric intake if you’re on a diet.

                                                              31. Fruit Slide

                                                                Source: soskdesign.com

                                                                Fruit suddenly seems a lot more fun when it’s kept in a curving metal slide.

                                                                32. Skinny Toaster

                                                                 

                                                                  Source: yankodesign.com

                                                                  Toasters don’t take up too much room, but if you’re really strapped for space in the kitchen, you can now purchase a sleek toaster that mounts directly onto your wall. Find out how it works here.

                                                                  33. Milk Tester

                                                                    Source: quirky.com

                                                                    While the gallon of milk you buy at the store may come with a sell by date, that’s not always the best measure of when your milk is and is not okay to drink. To avoid ever doing a smell test again, pour your milk into the Milkmaid jug, which has a digital readout to tell you when your milk has spoiled. It’s still in production, but will hopefully be available soon.

                                                                    34. Double Dish

                                                                      Source: gearpatrol.com

                                                                      If you’re eating anything with a pit, shell, or wrapper, keep it in this removable top bowl and drop the refuse into the larger bottom dish.

                                                                      35. Customized Wooden Cutting Board

                                                                        Source: hatch.co

                                                                        Designed to look like initials carved into a tree, this customizable cutting board could make a fun gift for a wedding or housewarming party—or it could be a nice addition to your own kitchen.

                                                                        36. Kitchen Conversion Tea Towel

                                                                          Source: etsy.com

                                                                          If you struggle to remember just how many ounces are in a cup or how many tablespoons are in an ounce, why not buy something that can both serve as a reminder and dry your dishes?

                                                                          37. Wooden Accessories

                                                                            Source: pinterest.com

                                                                            For those who want their kitchen to have a classic look, you can’t go wrong with matching wood accessories such as an egg carton, bread bowl, and mortar and pestle.

                                                                            38. Rainbow Knife Set

                                                                              Source: fab.com

                                                                              Need to bring some more color into your kitchen? Try a 10-piece multi-colored knife set.

                                                                              39. Salad Server Houseplant

                                                                                Source: fab.com

                                                                                Plants can brighten up any room, but if you struggle to remember to water them, they can be more trouble than they’re worth. Instead, why not just display these salad server tongs, which are disguised as a slim and elegant houseplant?

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                                                                                40. Colorful Pot Clip

                                                                                  Source: justaddfood.co.uk

                                                                                  Here’s another solution for dripping kitchen utensils: use a clip to attach it directly to the pot over the stove. You can find them in several bright colors, including red, yellow, and blue.

                                                                                  41. Grill Clips

                                                                                    Source: gearmoose.com

                                                                                    If you like grilling asparagus or other julienne-sliced vegetables, a grill clip is a must. It allows you to secure your vegetables so they don’t fall through the grill grates and easily flip them over using your grill tongs.

                                                                                    42. Citrus Canvas Set

                                                                                      Source: etsy.com

                                                                                      For those who want to inject warm accents into their kitchen, a set of 3 citrus design canvases may be a nice touch.

                                                                                      43. Dotted Drawer Knobs

                                                                                        Source: etsy.com

                                                                                         

                                                                                        While switching out your current kitchen drawer knobs for something like these hand-painted, dotted ones might not seem like a big change, you may be surprised by what a difference it makes.

                                                                                        44. Dip Clips

                                                                                          Source: design-bug.com

                                                                                          Attach one of these dip clips to the side of your plate or bowl the next time you’re having salsa, guacamole, or any other snack that involves dipping.

                                                                                          45. Manatea Tea Infuser

                                                                                            Source: urbanoutfitters.com

                                                                                            Rather than buying bags of tea, why not start buying loose tea and using this fun mana-tea infuser that perches on the edge of your mug.

                                                                                            46. Clip Drapery Ring

                                                                                              Source: urbanoutfitters.com

                                                                                              As long as you have a curtain rod and clip drapery rings, you can easily turn any fabric you have on hand (or that you find at a sewing store) into kitchen curtains.

                                                                                              47. 3-Jar Chandelier

                                                                                                Source: westelm.com

                                                                                                This vintage canning jar-inspired chandelier could look great in a breakfast nook that needs a little more light.

                                                                                                48. Roll-and-Store Pin

                                                                                                  Source: everythingkitchens.com

                                                                                                  This colorful rolling pin lets you easily store your cookie cutters and access them when you’re baking, saving you from searching around in the drawer.

                                                                                                  49. Kitchen Mixer Decals

                                                                                                   

                                                                                                    Source: etsy.com

                                                                                                    Dress up a boring, monochrome mixer by adding decals. You can find plenty of designs or even get a custom order on Etsy.

                                                                                                    50. Butcher Block Countertop

                                                                                                      Source: butcherblock.com

                                                                                                      Give your kitchen a rustic, cozy look by adding a butcher block countertop. Learn more about butcher block and other options for new countertops here.

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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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