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50 Extraordinary Places To Put On Your Bucket List

50 Extraordinary Places To Put On Your Bucket List

If you feel the urge to explore the most amazing places on this beautiful blue planet, but don’t know where to start, look no further! Satisfy your wanderlust by visiting these 50 unforgettable travel destinations.

1. Belize Barrier Reef Reserve System, Belize

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    Image Credit: Cute and Weird

    This amazing natural reef, second only to the Great Barrier Reef, straddles the coast of Belize. It is estimated that 90% of its inhabitants haven’t even been discovered yet.

    2. Anywhere in Alaska, USA

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      Image Credit: No-See-Um Lodge

      Anywhere you go in Alaska, you can prepare to be stunned by mother nature just showing off. Fly fishing, hunting, and hiking excursions from local lodges are some of the biggest draws for the avid outdoorsman in a state over twice the size of Texas, which also boasts over 100 volcanoes and 10,000 glaciers.

      3. M’Zab Valley, Algeria

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        Image Credit: Djamel Arabie

        Travel back in time to the 10th century home of the Ibadites, and see their five ksour (fortified cities), in the M’Zab valley.

        4. Tassili n’Ajjer National Park, Algeria

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          Image Credit: Get In Travel

          Its name means Plateau of Rivers, and this beautiful mountain range in the Algerian section of the Sahara desert is best known for ancient rock art and prehistoric sites from the Neolithic area.

          5. Tipasa, Algeria

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            Image Credit: Hello Magazine

            Not far from all the modern convenience of the Mediterranean, you can find these ancient Roman ruins of a thriving city, which include basilicas, villas, baths, fountains, avenues, and an amphitheater.

            6. Sangha Trinational, Cameroon, Central African Republic, Congo,

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              Image Credit: Environment News Science

              This gem in the Congo Basin is made up of three natural parks totaling almost 290 square miles. It is home to a large diversity of plant and animal life, most notably the Nile crocodile, goliath tigerfish, forest elephants, the critically endangered lowland gorilla, and the endangered chimpanzee.

              7. Iguazu Falls, Brazil

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                Image Credit: Found the World

                If you think that the Niagara Falls are big, you have to visit Brazil to see the 275 waterfalls that join forces to create the giant Iguazu Fall’s majestic display.

                8. Victoria Falls, Zambia

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                  Image Credit: TravelWebDir

                  Forming the border between Zambia and Zimbabwe, you will find a spectacular wonder once called “Mosi-oa-Tunya”  or “The Smoke That Thunders” by the Kololo tribe living there in the 1800s. Today, it is known as the greatest curtain of falling water in the world.

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                  9. Grand-Bassam Lagunes, Ivory Coast

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                    Image Credit: Brendan’s Adventure

                    This historic city in Côte d’Ivoire was the French colonial capital city from 1893 to 1896. The capital city moved to Bingerville after a bout of yellow fever. With portions of the city abandoned for decades, it resembles a beautiful ghost town. In 2012 it was made a UNESCO World Heritage Site.

                    10. Salar De Uyuni, Bolivia

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                      Image Credit: Found the World

                      A salt lake that freezes at night and is scorched by day, these flats harbor some of the most extreme daily temperatures in the world. The site was created when a prehistoric lake dried up and left a salty crust behind, which becomes a giant mirror when it rains.

                      11. Sea of Stars, Vaadhoo Island, Maldives

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                        Image Credit: Places to See in Your Lifetime

                        This small island in Maldives is famous for bringing the sky to earth. The phenomenon can be credited to tiny phytoplankton known as dinoflagellates that create a bioluminescence, which makes the “stars” dance through the waves.

                        12. Ashikaga Flower Park, Ashikaga, Tochigi, Japan

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                          Image Credit: Amusing Planet

                          If you love flowers and happen to be in Japan, the Ashikaga Flower Park is a must see. One wisteria tree, called “fuji” in Japan, is 100 years old.

                          13. Pamukkale, Turkey

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                            Image Credit: Deviant Art

                            As the hot, calcium-rich waters come from deep within the earth to pour over a cliff, they cool down and form white calcium into pools. This has been a popular spa since the Romans built the spa city of Hierapolis.

                            14. Wind Cathedral, Namibia

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                              Image Credit: Planet Den

                              These dunes, found in the Namibian dessert, are believed to be 60-80 million years old. They were formed by the Atlantic Ocean drifts that pushed the sands for eons. The winds constantly change their faces, moving the contours and shape of the dunes to create new masterpieces.

                              15. The Wave, Southern Utah

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                                Image Credit: National Park Tourz

                                This sandstone rock formation near the Arizona-Utah border is found on the slopes of the Coyote Buttes. It’s quite a hike to get there, but the photography opportunity is well worth the effort.

                                16. The Pearl Waterfall, Jiuzhaigou Valley, China

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                                  Image Credit: Wallpaperest

                                  The Jiuzhaigou Valley literally means “Valley of Nine Villages,” and is a beautiful nature reserve on the edge of the Tibetan Plateau known for its many waterfalls, crystal lakes, and snowy peaks.

                                  17. Kaieteur Falls, Kaieteur National Park, Guyana

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                                    Image Credit: Fronteering

                                    This unforgettable natural wonder is four times higher than the Niagara Falls. While a few other falls may beat it in height, it is rare to have its combination of height and volume of water challenged, which is why this is one of the most powerful waterfalls in the world.

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                                    18. Jacob’s Well, Wimberly, Texas

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                                      Image Credit: Planet Den

                                      Considered one of the largest underwater caves in the world, Jacob’s Well is a very popular tourist attraction and swimming hole. With a depth of 120 feet and dangerous underwater caves, it has been the scene of several diving tragedies from attempts to explore the bottom part of the well.

                                      19. Antelope Canyon, Arizona

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                                        Image Credit: Wikipedia

                                        Antelope Canyon, located on Navajo land, includes two separate slot canyon sections, called the Upper Antelope Canyon, or The Crack, and the Lower Antelope Canyon, or the Corkscrew. It was formed by flash flood waters wearing away the sandstone.

                                        20. Ice Castles in Silverthorne, Colorado

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                                          Image Credit: Globe Traveling

                                          What started as a father making an Ice Castle in his front yard for his children has turned into an annual event. Brent Christensen’s original castle was so popular that word spread quickly. Now, over 25,000 visitors come to see his castles every year.

                                          21. Pongua Falls, Vietnam

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                                            Image Credit: The Wow

                                            One of the most powerful falls in Dalat, the Ponga waterfall is as high as 131 feet and barrels down into a lake below, guaranteeing that you will hear this majestic display long before you see it.

                                            22. Devetashkata Cave, Bulgaria

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                                              Image Credit: Hand Picked Collections

                                              This natural wonder has seven different-sized holes in the ceiling, bringing in natural light to illuminate its interior. Studies show that this cave has been inhabited during almost every historical era. The earliest findings of humans were during the middle of the Early Stone Age, about 70,000 BC. This cave also houses some of the richest cultural artifacts from the Neolithic period. After visiting his marvel, it’s easy to see why it has always been a prized piece of real estate throughout history.

                                              23. Rice Field Terraces in Yunnan, China

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                                                Image Credit: National Geographic

                                                Who could have guessed that a humble grain could have had such a spectacular origin?

                                                24. Mount Roraima, Venezuela

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                                                  Image Credit: Booms Beat

                                                  This 1,300-foot mountain, once believe by the indigenous people to be the stump of a mighty tree that held all the fruits and vegetables of the world, continues to provide inspiration today. The creators of the Disney/Pixar animated movie “Up” used this mountain as their creative muse, even climbing it to gain additional insight.

                                                  25. Marble Caves, Chile Chico, Chile

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                                                    Image Credit: Atlas Obscura

                                                    Found on a remote glacial lake that spans the Chile-Argentina border, these caves are accessible only by boat. They were formed by more than 6,000 years of waves eroding away the calcium carbonate into swirling smooth stone that reflects the blue waters at differing intensities, depending on water levels and season.

                                                    26. Ice Cave in Skaftafeli, Iceland

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                                                      Image Credit: Amusing Planet

                                                      Ice caves are formed when rain and melted water on the surface of the glacier enter it through channels. The water melts a hole, and then drains toward lower elevations. This forms long, temporary caves along the edge of the glaciers.

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                                                      27. Capilano Suspension Bridge, Vancouver, British Columbia

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                                                        Image Credit: Vista Nature

                                                        If you’re afraid of heights, skip this one. To cross the Capilano Suspension Bridge, which is 460 feet long and 230 feet above the Capilano River, you will have to trust a relatively simple structure. However, the wire cable bridge is much safer than the original bridge made of hemp rope and a deck of cedar planks. This bridge has also been featured in well-known television series such as MacGyver, Sliders, The Crow: Stairway to Heaven, and Psych. It is part of a private facility, but draws over 800,000 visitors per year.

                                                        28. Multnomah Falls, Oregon

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                                                          Image Credit: Wikipedia

                                                          The Multnomah Falls, the tallest waterfall in Oregon, has two major steps. The upper falls are 542 feet, and the lower falls are another 69 feet. It is fed year-round by the underground springs from  Larch Mountain.

                                                          29. Ice Canyon, Greenland

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                                                            Image Credit: Shed Expedition

                                                            The Ice Canyon was recently discovered by NASA using ice penetrating radar, which showed the existence of a giant canyon beneath the ice. This canyon is the longest on the planet, and runs for 466 miles while reaching depths of 2,625 feet.

                                                            30. Baatara Gorge Waterfall, Tannourine, Lebanon 

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                                                              Image Credit: Daring Planet

                                                              This 837-feet waterfall drops into the Baatara Pothole, which is a cave of Jurassic limestone.

                                                              31. Preachers Rock, Preikestolen, Norway

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                                                                Image Credit: Exploring Tourism

                                                                Also known as Preacher’s Pulpit or Pulpit Rock, this steep cliff rises 1982 feet above Lysefjorden. The 200,000 visitors per year make it one of the most popular natural tourist attractions in Norway. It was also seen in the second season of the Vikings (TV series).

                                                                32. Trolltunga, Norway

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                                                                  Image Credit: Visit Norway

                                                                  Trolltunga means “Troll’s Tongue,” but that’s the last thing you will be thinking about as you survey the scenery from 2,300 above the north side of lake Ringedalsvatnet.

                                                                  33. Spotted Lake (Khiluk), British Columbia

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                                                                    Image Credit: World for Travel

                                                                    High concentrations of magnesium sulfate, sodium sulphates, and calcium give this lake its unique appearance when the water evaporates over the summer. Long believed to have therapeutic or sacred waters, the minerals of Spotted Lake were also used in manufacturing ammunition during World War I.

                                                                    34. Whitehaven Beach, Australia

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                                                                      Image Credit: Traveler Area

                                                                      These white sands consist of 98% pure silica, which gives the beach its brilliant color and makes it comfortable to walk on even on the hottest days, as the sand does not retain heat. Whitehaven Beach was named the top Eco Friendly Beach in the world by CNN.

                                                                      35. Giant’s Causeway, Northern Ireland

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                                                                        Image Credit: Irish Day Tours

                                                                        This natural phenomenon of about 40,000 interlocking basalt columns was the result of an ancient volcanic eruption.

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                                                                        40. Nahiku Waterfall, North Shore, Maui, Hawaii

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                                                                          Image Credit: Grace Delivers

                                                                          This is one of many spectacular sights you will see on the famous road to Hana in East Maui. Nahiku averages around 365 inches of rain per year, making it one of the greenest and wettest rainforests on Maui.

                                                                          41. Monument Valley, USA

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                                                                            Image Credit: Get in Travel

                                                                            This valley is the image many people think of when they visualize the Wild West. It has been featured in film since the 1930, most famously remembered in Stagecoach (1939) and The Searchers (1956). More recently, it was seen in the film Easy Rider (1969), Robert Zemeckis‘ film Forrest Gump (1994), Clint Eastwood‘s film Eiger Sanction (1975), and most currently in the popular United Kingdom television show Doctor Who.

                                                                            42. Devils Tower, Wyoming, USA

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                                                                              Image Credit: Kristen Lynn

                                                                              Jutting 5,114 feet out of the surrounding terrain, it is easy to see why aliens would choose this particular spot on planet Earth for their landing site, as seen in the movie, Close Encounters of the Third Kind.

                                                                              43. Avatar Hallelujah Mountain, Hunan, China

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                                                                                Image Credit: Daily Mail

                                                                                Previously called the Southern Sky Column, this 3,544-feet rock formation was renamed the Avatar Hallelujah Mountain in 2010, after being the inspiration for the fictional world of the blockbuster film Avatar.

                                                                                44. Grand Prismatic Spring, Yellowstone National Park, Wyoming, USA

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                                                                                  Image Credit: PRWeb

                                                                                  Yellowstone National Park is known for many spectacular natural wonders, but the colors seen in the largest hot spring in the US, and the third largest in the world, is worth a line on your bucket list. The striking coloration patterns are created by pigmented bacteria in the microbial mats that grow around the edges of the mineral-rich water. In the summer, the mats tend to be orange or red, and in the winter they turn a dark-green hue. The center of the pool is sterile due to the extreme water temperatures.

                                                                                  45. Palouse Falls, Washington, USA

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                                                                                    Image Credit: Exotic Hikes

                                                                                    Washington’s official state waterfall is 198 feet high, and draws many visitors to the 105-acre camping area nearby. It was formerly known as Aput Aput by the Palouse Indians, meaning “Falling Water.”

                                                                                    46. Horseshoe Bend near Page, Arizona

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                                                                                      Image Credit: Flickr

                                                                                      Named for its obviously horseshoe-shaped appearance, this natural formation was created by the Colorado River’s eroding current. The overlook rises 1,000 feet above the river, making for spectacular panoramic views.

                                                                                      47. Tulip Fields, Amsterdam, Netherlands

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                                                                                        Image Credit: Flow Div

                                                                                        Beautiful tulip farms may remind you of a scene from the Wizard of Oz, but you don’t need to catch a ride on a tornado to another world to view these beauties blooming from mid-March to the end of May.

                                                                                        49. Mendenhall Ice Caves, Juneau, Alaska

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                                                                                          Image Credit: Fun Mozar

                                                                                          These ice caves are found in the Mendenhall Glacier, located 12 miles from downtown Juneau.

                                                                                          50. Naica Mine, Mexico

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                                                                                            Image Credit: Concierge Travel

                                                                                            Visiting these caves may be too hot to endure without protective suits, but the extreme temperatures are perfect for crystals, and have created some of the largest natural giant selenite formations ever found. The largest crystal found in the cave to date is 39 feet in length, 13 feet in diameter, and weighs 55 tons.

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                                                                                            Sarah Hansen

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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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