Use our sleep calculator to find your best bedtime based on age and your desired wake-up time.
Quality sleep isn't always easy to achieve. Poor sleep habits, whether caused by stress or a busy schedule, can exacerbate any anxiousness you're already feeling and throw you into a damaging cycle of poor sleep. So, how can you break this cycle and get the restful sleep you need? Understanding what good sleep hygiene means so that you can establish an evening routine is essential for a successful slumber. How Sleep Affects Your Health Poor sleep is linked to a range of health problems, including an increased risk of weight gain or blood sugar imbalance, according to MedlinePlus. It can also poorly affect your mood. Adequate sleep helps boost your immunity, helps you focus and retain more information, and contributes to healthy growth and development in children. But how much sleep is enough? Experts recommend that the average adult gets between seven to nine hours, teens nine to ten hours, and younger kids need ten or more hours of sleep per day. Establish an Evening Routine for Quality Sleep Maybe you had a bedtime routine when you were a kid or you have one set up for your own kids. Truth is, you're never too old to establish a bedtime or evening routine. It's one of the best ways to promote sleep hygiene and to be able to fall asleep and stay asleep. First, choose a bedtime you can stick to every day (or at least most days) of the week. Aim to set a bedtime of 10pm or ideally earlier. From there, plan your night to make sure you're in bed and ready to fall asleep at that time. For the best results, start your evening routine in the afternoon. Below is a sample schedule if you're aiming to get to bed by 10pm. Afternoon (Around 1pm) Avoid caffeine later in the day, especially if you find you are sensitive to stimulants or have trouble sleeping. If you need to rest, take a nap before 3pm. Napping later in the day can interfere with your ability to sleep at night. 2 to 3 Hours Before Bed While there are always exceptions, after dinner, try not to eat again. Skipping snacking as well as avoiding eating too late can help promote more restful sleep. Your body will always prioritize energy for digestion, so allowing time before bed for your meal to digest means your body can focus its energy on cell repair and rejuvenation as you sleep. Also, limit or avoid alcohol consumption. Although you may think it helps you fall asleep, alcohol prevents your body from achieving the restorative sleep it needs, Cleveland Clinic reports. 1 Hour Before Bed Turn off all electronics. You've probably heard by now that blue light from tablets, computers, phones and TV can keep you up at night. Blue light seems to suppress melatonin more than other wavelengths of light and can throw off your circadian rhythm, finds Harvard Medical School. 30 Minutes Before Bed Find ways to relax and release the tension from the day that you enjoy. This could include meditation, light stretching, reading a book, listening to music or taking a bath. Bedtime Turn off the lights. Your body increases the production of melatonin as it starts to get darker, this is the hormone which helps you to sleep. Turn off any artificial lights in your room and close the curtains or blinds to block any other outside lighting. It's also easier to sleep if your room is cool, so turn on a fan or turn down the heat. Then it's time to climb in bed and get cozy. Using bed linen from natural material helps your body to breathe, whereas synthetic materials can make you hot which can wake you up and interrupt your sleep. Still Having Trouble? Choose a week when you have fewer activities or events that could interfere with your ability to stick to a routine. Then, try implementing your evening routine. It may be an adjustment, and you may have trouble falling asleep at first. If you continue to struggle to fall asleep or stay asleep there are supplements may help calm your mind and ease you into sleep. Using a supplement at bedtime can support the routine established and promote sleep hygiene going forward. Adequate, restful sleep is vital to your overall health and well being. Consider your evening routine another important method of self-care.
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Sleep issues in teenagers are not unusual and there some simple measures that can be taken to support healthy sleep. Read Now!
These tried-and-proven strategies will help you fix your sleep schedule and combat the effects of sleep deprivation. More importantly....
Sleep is the most important factor in our physical and mental health and is dictated by our circadian rhythm. This natural cycle is a 24-hour oscillation that
Check out 7 Scientifically Proven tips to fix your sleep schedule and reset your Circadian Rhythm naturally. Reboot your sleep cycle!
Polyphasic sleep schedules only give you a couple hours of sleep, which may cause sleep deprivation. Sleep specialists recommend sticking to a monophasic sleep schedule.
Transform your sleep routine and wake up refreshed with our DreamTracker Sleep Planner. This specialized planner is designed to help you prioritize sleep, track your sleep patterns, and create a bedtime routine that promotes restful nights. Say goodbye to tossing and turning, and say hello to rejuvenating sleep with the DreamTracker Sleep Planner. Whether you're struggling with sleep issues or simply want to enhance your sleep quality, the DreamTracker Sleep Planner offers a comprehensive solution for a more restful and rejuvenating sleep experience. Prioritize your sleep and embrace the benefits of quality rest with the DreamTracker Sleep Planner. Order now and embark on a journey to better sleep and improved well-being! Sleep Tracker,Sleep Organizer,Sleep planning,Sleep Training,Sleep Schedule,Sleep Tracker Planner,Sleep Coordination,Daily Sleep Tracker
ShutEye is the best sleep tracking app to help you learn from sleep cycle. Track your sleep without watch and sleep better with ShutEye app.
Check out 7 Scientifically Proven tips to fix your sleep schedule and reset your Circadian Rhythm naturally. Reboot your sleep cycle!
A good siesta can offer significant mental and physical health benefits. Here's how to take a nap that won't affect your nighttime sleep — and will leave you feeling energized.
Discover 10 simple practices to improve your sleep pattern and get the restful, restorative sleep you need. Learn how to stick to a consistent sleep schedule, create a sleep-conducive environment, manage stress, exercise regularly, and more. Incorporate these tips into your routine to sleep better tonight!
Help children cope with nightmares and support kid's peaceful sleep and fears of the dark with expert tips. Discover sleep solutions in this blog post for better nights.
Ever wonder why some people seem to always get a good night’s rest while you toss and turn or wake up again and again? Sleep hygiene may be the problem.
If you’ve ever wanted to get more- and better- sleep, without drugs or counting sheep, you’ll want to try the 6 natural sleep aids in our latest post.
Achieving your goals can be tough. But with the right habits in place, it becomes a lot easier! In this blog, I share 23 small habits that will change your life for the better – so you can finally achieve your goal. Which one of these habits resonates with you? Start implementing it today and see ho
Finally, a course that covers it all…from sleep, to exercise, to stress, to nutrition, and more. … All to help you live well, your way. introducing Wellness Where You’re At Inside Wellness Where You’re At, you’ll get everything you need to design and LIVE a...
Upon some self-reflection, it wasn’t hard to realize that this “routine” wasn’t doing me any favors, and it was no wonder I felt drained from the inside out. So, I dove headfirst into research on how to fix my sleep schedule without sacrificing productivity. Upon beginning this journey, I ran into the term “Sleep Hygiene”.
Sure, you’re eating your vegetables and fruits and squeezing in exercise at least 20 minutes a day, but are you getting enough…
While you can easily set alarms in the Clock app, the Health app in iOS also has a built-in feature that allows you to set sleep schedules. That includes setting alarms, sleep goals, reminders, and result notifications.
Have you ever seen a child get angry when they are sleepy? To a child, they are always missing out on the party when they fall asleep, and hence nap time becomes a struggle for the poor parents!
New research shows irregular bedtimes can have an immense impact not just on academic performance, but also on health. This is true for children as well as adults of all ages.
If you're a hot sleeper, you know how uncomfortable it can be to toss and turn throughout the night. Here, we're sharing several changes you can make to your bedroom, bedding, or routine to keep your from sweating and overheating while you sleep.
Try not to freak out.
Use our sleep calculator to find your best bedtime based on age and your desired wake-up time.
These tried-and-proven strategies will help you fix your sleep schedule and combat the effects of sleep deprivation. More importantly....
Wondering how much your baby should be sleeping at day and night? Here's a baby sleep schedule by month. Explains the 2-3-4 schedule. Printable included!
What is Polyphasic Sleep, and is Eight Hours of Shuteye Really Necessary?
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Your fatigue could be signaling a deeper issue.
They might just change yours, too!
Finding it hard to stick to a bed time routine? Having restless nights? Here are some ways on how to fix your messed up sleeping schedule.
Many people have tried to pull an all-nighter in an effort to fix a terrible sleep schedule, but does it work?
Wondering how much your baby should be sleeping at day and night? Here's a baby sleep schedule by month. Explains the 2-3-4 schedule. Printable included!
It's tempting to stay up late when it feels like the most fun part of your day. The kids are asleep. The TV shows are better. You can snack. But the truly magical time of day is early morning—no, earlier than that. Whatever you're thinking, it's probably earlier. After a few months of waking up
Ever wonder why some people seem to always get a good night’s rest while you toss and turn or wake up again and again? Sleep hygiene may be the problem.
