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.
Life is crazy and it can be super hard to get GOOD sleep as an adult, but it's also super important to make it a priority. There are tons of reasons why you should make it #1 on your list to do starting right now and here it is… Why sleep is so good for you. Sleep gives your body time to rest and regenerate. It gives y
Struggling to fall asleep at night? Discover the secret to falling asleep instantly, staying asleep throughout the night, and waking up refreshed. Learn how to establish a bedtime routine, create a sleep-friendly environment, and incorporate natural remedies for better sleep. Improve your sleep quality and experience the benefits of a good night's sleep with these simple tips and techniques.
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.
This guide is for a productive nighttime routine before bed to de stress. This easy self-care ritual for your night is a great way to unwind
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Create an evening routine that brings peace and wellbeing. Use these tips to create the perfect evening routine for moms.
Struggling to fall asleep at night? Discover the secret to falling asleep instantly, staying asleep throughout the night, and waking up refreshed. Learn how to establish a bedtime routine, create a sleep-friendly environment, and incorporate natural remedies for better sleep. Improve your sleep quality and experience the benefits of a good night's sleep with these simple tips and techniques.
Sure, you’re eating your vegetables and fruits and squeezing in exercise at least 20 minutes a day, but are you getting enough…
How to create your perfect bedtime routine to help you fall asleep faster and get the best sleep. What to avoid and what to do for a good night of sleep and morning - just 5 easy suggestions and steps to elevate your bedtime routine.
Here at EG, we value the gift of good sleep! With our bedside essentials, you too can develop a bedtime routine that will have you ditch counting sheep and instead, have deeper sleep. Wake up feeling more rested than ever while creating a sanctuary of peace and calm each night. Let us know how these tips helped you in the comments section!
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Sleep. Nothing like it right? You can drink a gallon of kombucha, align your chakras, eat only superfoods or pop a jade egg, but if you're not getting the right amount or quality of sleep, you may as well throw the rest out the window. Scroll on to find out how to create a better sleep routine!
Struggling to fall asleep at night? Discover the secret to falling asleep instantly, staying asleep throughout the night, and waking up refreshed. Learn how to establish a bedtime routine, create a sleep-friendly environment, and incorporate natural remedies for better sleep. Improve your sleep quality and experience the benefits of a good night's sleep with these simple tips and techniques.
Looking to add some self care to your night routine? Want to improve your sleep quality? Read this post to learn how to build a self care night routine.
Here's how to fall asleep faster on those nights when you do nothing else but toss and turn.
Use our sleep calculator to find your best bedtime based on age and your desired wake-up time.
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”.
Having trouble falling asleep? Here I reveal 5 simple things that’ll help you fall asleep and wake up rested. Click through to read
Having trouble sleeping and having a right sleep routine? Use these 9 Supplements To Improve Sleep Quality.
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!
Sleep is vital for a person's overall health and well-being. There are a number of reasons why sleep is so important. Read on to find out more.
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
Having trouble sleeping? Try this perfect evening routine for adults and enjoy a restful night’s sleep! A self care sleep routine for grown ups
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.
A step by step night routine for my girly girls who wishes to get ready for bed in a romanticizing manner, setting yourself up for a night of deep sleep and sweet dreams.
Sleep is important for everyone and there is every chance you are making one of these 9 common sleep mistakes.
4 Ways to Sleep with Anxiety: Calm Your Mind
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A nighttime routine for anxiety is so important for better and peaceful sleep every night. As such a nighttime routine can change your life.
Here is the Ultimate Good Night Routine with 21 Easy Things to do to Help You Sleep Better at Night. Why sleep is important? How to get to sleep when you can’t? Benefits of restful sleep. Stages of sleep psychology. 21 Ideas to create a night routine.
Ever find yourself down a random rabbit hole of useless information around midnight or later? You’re desperately trying to sleep, but your brain is creating to do lists or has a sudden genius idea …
So what should you do when you can't sleep? Try one of these 27 soothing things that encourage sleep. (Hmm, maybe you’ll even fall asleep while reading this.)
5 simple yoga poses to add to your bedtime routine to help you get a better night's sleep the natural way!
Sleep issues in teenagers are not unusual and there some simple measures that can be taken to support healthy sleep. Read Now!
Learning how to sleep better at night can affect every area of your life. Sleep is important for the proper functioning of all your body’s systems and organs. Research shows that poor sleep invariably ...
