Advertising
Advertising

The Beginners Guide To Slacklining

The Beginners Guide To Slacklining

A few weeks ago I talked about the power of experiences and how “doing stuff” creates more happiness in your life than any material item you could purchase.

I got a few emails from the peeps out there asking for some recommendations on cool experiences or challenges to try.

While there is an unlimited amount of super cool things you could do:

  • Wine tasting
  • Cliff jumping
  • Hiking
  • Cooking classes
  • Pottery course
  • Dance lessons
  • Trying a new cuisine
  • 30 days of honesty
  • Meditation challenge

I decided to write an article about one of my favorite activities. It’s something that combines an unlimited supply of fun, requires coordination, and asks you to practice extreme focus, which in itself is an integral part of life as you develop physically and mentally.

But most importantly it’s a challenge and that single ingredient is what creates a sense of pride, confidence, and self worth.

It goes back to the “Ikea Theory”  I’ve discussed before. Sure you can buy a bar stool and place it in your kitchen but when you are the one that has to put it together a sense of pride and value comes over you and that silly stool, it holds more value. Putting that stool was a challenge you had to overcome.

Enough of my rambling and if you haven’t left yet to read another blog I’d like to present to you….

Drum roll please…..

The beginners guide to slacklining

What is slacklining?

Essentially slacklining is like tight rope walking but on a tether/line (rope, or chord) that has a little less tension and give to it.

How to choose a slackline

For beginners and those just starting to dabble in slacklining, I suggest picking up one of the many kits that are available. A good kit will run you anywhere from $50-$140 bucks and I highly recommend investing in a cheap one at first to see if you really enjoy the experience.

  • Gibbon
  • Slackstar
  • Singing rock

are a few of the companies you can check out. I personally recommend the Gibbon classic line for adult beginners, the fun line for kids and beginners, and the jibline or surfline for anyone that plans on really getting into the sport down the road they are a little bouncier allowing for more tricks.

* For beginners look for a 2” wide line, this will provide you with more surface area for your feet making it much easier to balance and speed up the learning process.

Advertising

How to set up your slackline

When I first purchased my slackline setting it up was actually one of the most difficult parts. Maybe it was the excitement rushing over me, sheer impatience of wanting to just start walking on it, or just being a knucklehead but the majority of my first slacklining session was spent trying to figure out where and how to set the dang thing up.

Step 1: Choosing a location

All you’re really going to need is a fairly open space with structures that will allow you to wrap your line around. Trees, columns, poles, and really any two tall and sturdy structures will work, but I suggest finding two sturdy trees at a local park or in your backyard. The bark provides a little friction to hold your line stable and plus parks just rock.

Step 2: Setting up your line

For beginners, you’ll want about 15-25 feet of space in between your two trees. The shorter the distance, the more stability you’ll have in your line, making it easier to find your balance. This might leave quite a bit of extra line but don’t worry, it won’t be in the way and it’s not necessary to use the entire line.

If you’ve purchased a kit, the directions are fairly easy to follow but they leave out some important pieces of information.

The loops that you create around your anchor (ie: slackline around tree) should be about upper thigh to hip height. As the line is stretched out between trees it will also be roughly upper thigh to hip height.

Having the line set up at this height will allow for about 6-12” of sag in the line as you’re attempting to balance on it.

Tighten your line using the ratcheting system that comes with your kit tight enough so that the loops around your anchors (trees) does not move. As you become a more experienced slackliner, you can play with different tensions in your line to create different levels of difficulty. Generally the looser it is and the more bounce the line has in it, the more difficult it will be to walk; yet this also makes it a great line to perform tricks on.

Step 3: Mounting the line

One of the most important things you can do for yourself is to learn how to mount the line with some style, and where does style start?

With your clothes.

Ok, I’m sort of serious and sort of just being sarcastic. While the brand of your pants might not be important, it is important to make sure they’re not too loose fitting or hanging over your feet. Roll those dang things up if you have to, just make sure they are out of the way so you’re not tripping all over them.

Something you don’t mind getting a little dirty and comfortable should do the trick. A personal favorite is board shorts… but southern California allows for that year round.

As for shoes, the only time you’ll need them is for the drive to the park and maybe the walk across the field to find your trees, and maybe not if you’re a rebel.

Walking the line without shoes will allow you to get a better feel for the line. That sense of touch is what gives your body a sense of awareness in space and will benefit your sense of balance greatly.

Advertising

If you must wear shoes, try skate shoes, vibrams, or chucks classics as they are extremely flat.

Before mounting the line, make sure to relax and breathe.

If you kick a soccer ball with your right foot, stand parallel to the line with your left thigh touching it. If you kick a soccer ball with your left foot, stand next to the line with your right thigh touching it.

You’ll want to mount the line closer to the anchors of the tree. This is usually the best place for beginners because the tension creates a faster but smaller shake in the line. As you try to mount closer to the middle the lines will have much larger, low sagging, but slow movements. You may want to play with the best place to mount for you but once you’ve found a good spot, make sure to mount from the same spot every time to create a memory for your nervous system.

photo-12

    Pick up the foot that is closest to the line and place it on the slackline with it running through your big toe and second toe and running right to your heel. You’ll probably notice some pretty gnarly shaking (I like to call this the jimmy leg). Don’t worry, this is totally normal.

    To help control this shaking you can do two things:

    1. Lighten the load or pressure that your putting on the line. Don’t put so much weight on the line initially, you may want to just barely touch it.
    2. Put your outer thigh on the line to help stabilize it.

    After your leg and the line have stabilized a little bit, your nervous system calms down, and you feel comfortable focus on a single stationary point in front of you. I like to stare (almost romantically) at the anchor on the opposite side.

    If you’re looking at your feet or at the line, you’ll be staring at a moving object and this can screw up your sense of balance.

    After establishing a stable focal point ahead of you, make sure to center your weight on the foot on the line and swiftly stand up on that leg.

    Don’t hesitate for a second and fully commit. If you hesitate or don’t believe in yourself for even just a second and half ass the mount it’s not going to happen for you.

    Use your arms for balance by holding them out to your sides at shoulder height.

    Once you’ve found your balance on the line, try and hold it there for a few seconds before attempting to walk. Make sure your legs are slightly bent. This will lower your center of gravity and help to absorb movement from the line.

    Advertising

    If you are really struggling with popping up it’s usually because of lack of strength or balance.There are a few things you can do to help turn these weaknesses into strengths:

    1. Start strength training: One legged movements like lunges, step-ups, and pistols/1-legged sqauts will help strengthen the muscles that are being used to press you up onto the line. Squats and deadlifts will also help.

    2. Work on balance: You can actually have someone sit on the line to help stabilize it as you mount. The closer they are to you, the more stability the line will have. As you get comfortable, your partner can move farther away until they are completely off the line.

    You can also practice balance by walking heel to toe on a line of tape on the ground.  As this becomes easy, try to walk the tape on your toes and not to allow your heels to touch the ground. Once you get comfortable there, you can use a 4-inch wide piece of wood that is a few inches off the ground. Then use a thinner piece of wood as you get more comfortable.

    Step 4: Johnny Cashing aka Walking the line

    Once you’ve found your balance and are comfortable on the line, you’ll want to start walking it.. For myself, I’ve found that moving the foot that is behind the lead foot and searching for the line with the big toe is most effective. I also prefer not to go heel to toe but instead have a little space between them.

    photo-14

      Once you’ve made contact, you’ll want to place the line in between the big toe and second toe and have it run right to the back of the heel just like when you mount the line.

      Continue walking the line in this fashion and remember to maintain focus on something stable in front of you, hold those arms out to your sides at shoulder height, and continue to breathe.

      Progression tips

      As you keep improving you may want to start to challenge yourself a bit more. Here are a few good beginner to intermediate progressions you can try once you’ve mastered mounting and Johnny Cashing the line.

      • Mount with non dominant/other foot
      • Mount with both feet by hopping up
      • Mount facing the line instead of parallel to it
      • Backwards walking
      • Sideways walking
      • Turns on the line (180 and 360 degrees)

      How to fall correctly

      Here is the honest Abe in me coming out, you WILL fall off the line. Now I just want to make sure you do it correctly and avoid any injury.

      Because the line has tension and will sag as you are on it; this means you could get thrown a bit. You’ll want to use that to your advantage by letting it push you away from it, thus, avoiding it hitting you.

      And guys, believe me, you do not want to come straight down on that line… no what I’m saying?

      Because you’ll be barefoot, make sure the area around you is free of any debris, sharp objects, or rocks.

      Advertising

      It should be fairly easy to land on your feet most of the time but if you do happen to lose balance and feel like you may be hurdling towards the ground, I suggest turning your body to your dominant shoulder and front rolling.

      How should you practice

      Practice…. We’re talking about practice?

      The more often you practice the better, but you don’t have to spend hours on end in order to get better. A good 20-minute session should do the trick but even if you can only get in 5-10 minutes per day, the consistency will really pay off as you’re trying to retrain your nervous system.

      The most important thing is consistency. Shorter but more frequent sessions will allow you to improve much quicker than one single long session each week. So if you’re really dead set on getting better, schedule some time in as often as you can. If possible, leave that slackline mounted in your backyard and hop out there at random points during the day.

      One important thing to remember is that it does take sometime for your nervous system and muscular system to warm up, so don’t be surprised if you struggle a bit during the first few minutes of a session. You can help speed up the process by performing a brief warm up routine consisting of air squats, lunges, one legged squats/pistols, hollow rocks, and tippy toe walks on the ground.

      A little science about how balance works in the body

      Balance in the body stems from multiple systems working as a team to help create stability between your body, brain, and vision.

      What is good balance:

      1. Correct sensory information from your eyes, muscles, tendons, ligaments, joints, and organs of the ear.
      2. Your brain stem translating all this information that is trying to be processed at once and making sense of it as it delivers the message to the ol’noodle upstairs.
      3. The movement of your eyes being able to keep things in your line of vision stable.

      It starts with your vision and the help that it gives you as it tries to establish where your head and body are in relationship to the world and any motion that is occurring in it.

      Receptors that are extremely sensitive to movement like stretching and pressure in your muscles, tendons, and joints help your brain figure out where your feet and legs are positioned relative to the ground and also how your head is positioned relative to your shoulders and chest.

      There are then balancing organs located in the inner ear that let your brain know the movements of your head.

      Finally all this information is sent to the brain stem along with information regarding previous experiences that have affected your balance (this is why practice is so important) stored in your cerebral cortex and cerebellum. Once this information is digested, messages are sent to the eyes and other parts of the body that will help you stay balanced and maintain clear vision while you are in motion. adapted from Shannon Hoffman

      Now what are you waiting for?

      Go and treat yourself to a new experience. One that will promote a healthy lifestyle, improve balance, focus, coordination, and most of all be one heck of a time.

      More by this author

      Justin Miller

      Healthy Lifestyle Architect, a Fitness and Nutrition Coach

      How to Dramatically Change Your Life in Just One Week The Habits of the Highly Healthy How to Discover Who You Are And Then How To Behave Like It The Beginners Guide To Slacklining A New Way to Create a Bucket List

      Trending in Leisure

      1 10 Benefits of Reading: Why You Should Read Every Day 2 How to Enjoy Life In a Way Most People Don’t 3 25 Best Self Improvement Books to Read No Matter How Old You Are 4 30 Fun Things to Do at Home 5 10 Things Only Those Who Travel With Friends Understand

      Read Next

      Advertising
      Advertising
      Advertising

      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.

      Advertising

      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.

      Advertising

      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]

      Advertising

      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).

      Advertising

      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

      Read Next