Getting a good night’s sleep is important to your health and well-being. Learn more about sleep hygiene and how to get better sleep naturally at IKEA!
Can’t sleep? I this article you’ll learn how to cure your insomnia quickly. I will outline ways to reset your circadian rhythm, as well as 9 sleep hygiene tips. I also highly recommend cognitive behavioral therapy for insomnia (CBT-I) and include a directory of therapists that provide this treatment
What is a sauna blanket, and what kind of benefits does it have? Learn all about the top sauna blanket benefits for sleep and health.
Do you wake up exhausted every morning? You might be experiencing poor sleep hygiene. Here are 10 pro tips to try ASAP to get better sleep!
popular practice in sleep biohacking is mouth taping. It’s exactly what it sounds like: taping your mouth shut while you sleep. At first, it might sound somewhere between uncomfortable and dangerous, but the surprising health benefits of such a simple practice are anything but. The Case For Nasal Breathing Ultimately, the goal of mouth taping … I Tried Mouth Taping For 21 Days: Here’s What Happened Read More »
Hearing a ring in your ears at night? Our sleep experts discuss tinnitus and how to improve your bed time habits.
Did you think a bedtime routine was something you outgrew when you were a kid? We want to go to bed when we want and wake up when we want, darn it. We're adults! Improve your sleep by creating your own relaxing bedtime routine for adults.
Sleep for athletes is the most powerful recovery tool. However, a truly restorative sleep is not only about the quantity - there are ...
Sleep Hygiene Worksheet is really a sheet of report comprising tasks or questions which can be meant to be achieved by students. The Ministry of National
We're listing our absolute favorite stretches for relaxation and recovery, all in hopes of helping you with the best snooze you've ever had.
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.
6 Ways to “Biohack” Your Sleep...Naturally When was the last time you woke up without an alarm, refreshed and didn’t need a big bucket of coffee to get going in the morning? There’s no question that many of us want more and better sleep! But, with all of the distractions, and stresses of daily
Fitness is key to staying healthy and happy. Get gym exercise workouts, beauty and parenting tips that help you live a life of wellness and good health at HealthGenie Blog.
According to research, one-third of us are not getting enough good-quality sleep at night, which means we’re not feeling as good as we could be. Here's how to address this, starting tonight.
Are you struggling to get a good night's sleep? Tired of tossing and turning in bed, unable to find peace and relaxation? Look no further than yoga! With this
Good sleep hygiene is essential to getting quality sleep, maintaining a healthy weight, and mental health. But how do you achieve it?
Learn why we should be nose breathers for better sleep, dental hygiene, and overall health. Plus how to get started with mouth taping and the best tape brands.
Good sleep hygiene is essential to getting quality sleep, maintaining a healthy weight, and mental health. But how do you achieve it?
How to fall asleep quickly even when you're not tired. Simple sleeping tips to put your body and mind in the mood for some well deserved zzz's!
Whether you’re a resident of Dubai or just coming for a visit to experience all the magic this city has to offer, this article is for you! According to a study by Khaleej Times (https://www.khaleejtimes.com/uae/revealed-65-of-uae-residents-lack-proper-sleep) reveals that nearly 65% of UAE residents suffer from some form of sleep disorder. Why? Finding quality rest can be
From tips and essentials, to yoga poses, stretches, and sequences, this post has everything you need to create a bedtime yoga routine!
Confused about what to wear to sleep? Read on to learn why and how pyjamas can improve your shuteye.
Cognitive behavioural therapy for insomnia is an effective treatment for chronic insomnia. Read our article to find out how & why CBT-I works.
Paving the way for a deeper sleep may simply be a matter of adjusting our habits. Our bodies aren’t meant to stay amped up and then drop into sleep like a stone. They’re meant to gradually unwind.
Wondering why you're always so tired? These 13 things you do are ruining your sleep! Sleep is important for mood, memory, and productivity
The consequences of poor sleep are far-reaching. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises,...
From tips and essentials, to yoga poses, stretches, and sequences, this post has everything you need to create a bedtime yoga routine!
Check out 7 Scientifically Proven tips to fix your sleep schedule and reset your Circadian Rhythm naturally. Reboot your sleep cycle!
Good sleep hygiene is essential to getting quality sleep, maintaining a healthy weight, and mental health. But how do you achieve it?
Get to sleep by using magnesium as an insomnia treatment. Learn how magnesium helps sleep, relaxation, anxiety, and ways to use magnesium to get benefits.
Do your students have poor sleep hygiene, habits or routines? This product is perfect for students who are having challenges with healthy sleep or need improvement on a healthier bedtime routine. This journal is designed to assist therapists, educators, and young individuals in better understanding ...
Struggling to sleep peacefully and deeply? In this article, you'll learn how to reset your circadian rhythm for better sleep.
Insomnia occurs in 40–50% of women during the menopausal transition, largely due to the changes in hormonal levels that occur during menopause. Menopausal women suffering from insomnia are also more likely to suffer from as anxiety, stress, tension, and depressive symptoms.
Want to sleep better tonight? These 15 guided meditations for sleep are FREE on YouTube! Great for insomnia and relaxation.
