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.

Do you have trouble falling asleep at night because your mind is racing? Stressing, worrying, and overthinking about your day, your life, and all that you have to do? Well I have a simple trick that you can use to help you fall asleep fast and peacefully that works every time!

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I bet you're sick and tired of the same old boring sleep suggestions after night shift? Close the blackout blinds. Turn on a white noise…

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.

Wake up and smell the brain damage, sleepyhead. This is the alarming havoc you wreak on your gray matter when you don't catch enough Zs.

Acrylic on Canvas framed to Guild of Framers Museum standard :: Painting :: Classical :: This piece comes with an official certificate of authenticity signed by the artist :: Ready to Hang: Yes :: Signed: Yes :: Signature Location: Lower Right :: Canvas :: Portrait :: Original :: Framed: Yes :: Framed size 20.0"h x 16.0"w x 1.0"d

Do you have trouble falling asleep? Do you wake up in the middle of the night and can't get back to sleep? Yoga is not just a great way to relax before bedtime—there are many poses that you can do to assist you in falling asleep and staying asleep. Even just a few minutes of deep mindful stretching with slow

Insomnia causes and cures to sleep better without warm milk or drugs. Fall asleep at night naturally and calm restlessness more easily.

Iranian artist Maryam Ashkanian embroiders individuals deep in sleep onto the surface of her handmade pillows, matching the size of her subjects to the area one would physically occupy if they took a nap on her work. The stitched sleepers lay sprawled in different configurations on the white background, some with their arms outstretched, whiles others hold them tucked into their bodies. These sculptures are a way to access the wide subject matter of dreams, a place where Ashkanian feels we can observe ourselves in one of the purest forms. More

Sleeping naked has always been thought of as a bit taboo, but research has found a few surprising effects on our health when we sleep naked

I click the light out and whisper good night to my husband. Two minutes later I hear his gentle rhythmical breathing. He’s already asleep. I on the other hand, am not. I often find it difficult to fall asleep, so I’d like to share a few tips with you. Normally,...

More crazy funny weirdness of the best funny memes & random pics. Strange, comical oddball humor to add some hilarious laughs and eye rolls to your boring day.

Having trouble sleeping? Check out these ten tips and tricks to help you sleep better and wake up refreshed.

Is it possible to cure insomnia in just a few days? Check out this post for a list of home remedies for insomnia that will help you get sleep quickly. Read on.

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

Sleeping naked has always been thought of as a bit taboo, but research has found a few surprising effects on our health when we sleep naked

This is handy.

Many cat owners are fully aware of just how bizarrely and adorably their pets can sleep. Whether it be in a ball, like a human, or in a strange place, there are always new positions for them to discover, melting our hearts as they do so and always putting us in a better mood.

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!

The position in which you sleep with your partner may actually tell you a lot about the relationship and your personality.

It's 3 a.m., and you should be well in a deep sleep. But you aren't. Maybe you're a night owl, or perhaps you have a crying baby. Whatever the reason, you're wide awake, probably counting the time until your alarm goes off. To help you get your crazy mind off things and finally fall asleep, Bored Panda has compiled a list of sleep memes, and they're so relatable, it's hilarious. From peculiar sleeping positions and bedding choices to the things we risk by hitting the snooze button, these images definitely could be featured in the sleep habits encyclopedia. Continue scrolling, enjoy, and upvote your favorite funny memes!

this is what envision every night before i go to sleep #kavetham #haikaveh

Acquire nightmares with these 25 "what the fuck?" gems.

Throw your blue light blockers on and scroll through these.

The best time to go to sleep can be determined by astrology. Here is the ideal bedtime for each zodiac sign base don specific sleep needs.

Time To Take In The Weekly Dose Of Cute Cats (#195) - World's largest collection of cat memes and other animals

Many cat owners are fully aware of just how bizarrely and adorably their pets can sleep. Whether it be in a ball, like a human, or in a strange place, there are always new positions for them to discover, melting our hearts as they do so and always putting us in a better mood.

Do you want to know how to fall asleep fast and continuously stay that way for the rest of the night? Try these effective tips tonight!

Sleep is a mystery to many of us, but scientists know quite a bit about how it affects us. Here’s what happens to your body when you fall asleep.

A sleeping angel at Highgate Cemetery

Suffering with insomnia? Struggling to sleep? Try these scientifically proven sleep inducing bedtime drinks to ease insomnia.

This is not your bed. These adorable pictures of dogs bunking where their masters lie proves that when you're not around, it's a dog's world!

source This lobster linguine looks like a great Valentine’s Day dinner. Lobster not in the budget? Try it this way instead (and still wow your man!) I am just completely floored by this routine. GORGEOUS! I need to work on my listening skills and this post had a lot of great advice. I’ve been craving […]

Do you know that feeling when you need to sleep no matter where?😂

It is not just the duration of sleep but the sleeping position that is important for optimum health. Here're health benefits of sleeping on your left side:

As we grow older, we’ve noticed how much our relationship with sleep changes. Before, many of us were able to nod off at the drop of a hat and felt refreshed and full of energy during the day. However, that’s changed due to the stress we face at work and school, all the caffeine and sugar we consume every day, and the ungodly amount of time we spend looking at screens. The quality of our sleep is suffering.

It is not just the duration of sleep but the sleeping position that is important for optimum health. Here're health benefits of sleeping on your left side: