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Our circadian clocks run on a 24-hour rhythm. Disrupting this rhythm causes fragmented sleep, insomnia, grogginess, and more. Nobody likes feeling sleepy while trying to get everything done on our checklist during the day. That’s why an evening routine checklist is just as important as your daily calendar of tasks. The hour before bedtime is especially important, as it can either make or break your sleep quality if you aren’t utilizing it to relax and prepare for the night. Getting your eight hours is important, but if your eight hours aren’t full of quality sleep, you’re missing out. That’s why we’ve gathered seven things to do in the hour before bedtime to improve your sleep quality, duration, physical well-being, and mental health.
Why do so many people find themselves waking up tired after eight hours of sleep? If eight hours is the recommended amount, why do so many people still feel groggy, irritable, and weary after sleeping all night long? As it turns out, there isn’t a one-size-fits-all solution for the amount of sleep we each need. Some people may need more, while others need less. Furthermore, if the sleep you’re getting isn’t quality, restorative sleep, you’ll rack up a sleep debt and face the dangers of sleep deprivation. Genetics plays a role in the amount of sleep you need and finding the sweet spot depends on how you feel in the morning. Huberman Lab sleep recommendations may help you increase the amount of quality sleep you get each night, along with mouth taping for improved airway function as you rest
Bad dreams are distressing. When you wake up from a bad dream, like dreaming of fire, you’re likely thankful that it wasn’t real. However, dreams can also be so happy that we feel we never want to wake up. Sometimes they’re just outright strange, like when you try to run in a dream and your legs feel like they’re weighed down with cinder blocks. Whether they’re good or bad, dreams might help us prepare for the future. More specifically, distressing or embarrassing dreams help simulate threats and protect our brains to be better prepared to deal with them in real life. But when the distressing dreams start to disrupt sleep altogether, they begin to do more harm than good by causing sleep deprivation. Those who have experienced traumatic events may relive them involuntarily in their dreams each night, which only causes even more mental anguish. So what purpose do dreams truly serve?
Food is fuel. It makes sense that the quality of our health is reflected in the quality of foods we choose to eat. But did you know that the foods you eat are directly tied to how you sleep? Some foods are known to irritate sleep, while others are known to help us fall asleep faster and stay asleep longer. In patients with sleep disorders, nutrition may even be part of their treatment plan. Certain sleep apnea diets may help to manage the disorder, along with the use of a CPAP machine, for example. We’ve rounded up five foods that help with sleep that you can munch on before bed whether you suffer from an official sleep disorder or not. And some of the foods proven to boost sleep may surprise you!
Counting sheep doesn’t work for most. Not only do a huge number of people experience sleep disturbances and disorders, but we’re also chronically low on a number of vitamins and nutrients. Is there a link between the two? Researchers think so. For example, over one billion of us are deficient in vitamin D, while half of all Americans suffer from a magnesium deficiency. In theory, boosting vitamin D intake or taking magnesium oil for sleep should work, right? The answer isn’t a one-size-fits-all solution. However, if you’re chronically low on a specific nutrient, supplementation is sure to boost your time spent sleeping and overall quality of life. That’s why we’ve gathered science-backed recommendations for the top ten supplements to try for improved sleep.
Sleep is weird. Why do we need to lay unconscious, unable to move for eight hours each night? We all sleep, but some people have a harder time than others. What purpose does sleep serve and why does it come easier to some than others? While we have many theories, we still don’t have one definitive answer that explains everything. Rather, there are several potential answers. Dr. Guy Leschziner provides many interpretations in his book “The Nocturnal Brain.” Each phase of sleep serves a specific purpose, and if we aren’t spending adequate amounts of time in each phase, our brains and bodies can’t restore themselves. However, these issues can’t go unaddressed. In severe cases, sleep deprivation is known to cause illness, inflammation, and disease. The neuroscience behind rest proves that if you’re not getting proper sleep, you need to address the issue sooner rather than later.
Imagine the feeling of TV static in your legs, similar to when a limb falls asleep after you’ve been sitting too long, but it won’t go away no matter what you do. No one wants to feel pins and needles, pain, itching, aching, throbbing, and creepy-crawly sensations up and down their legs. Those with restless leg syndrome suffer from these sensations each night. But what is restless leg syndrome? What causes these pesky, irritating, uncomfortable feelings in the legs? Why does it only happen at night or while at rest and what can you do to put an end to it for good? We’ve rounded up the top three causes of restless legs at night to help you better understand the condition and take action to improve your restless leg syndrome symptoms and get the quality night’s sleep you deserve.
Whether you dream often or very little, we’ve all had similar dreams about different situations and events throughout our lives. Dreams can be so intense that even moments after waking, they feel like a reality. Sometimes, realizing that it was “all just a dream” is distressing, especially if your dream was particularly happy. Other times, dreams themselves are distressing and anxiety-inducing, especially if you dream of a natural disaster, such as a tornado. So what is the meaning behind our dreams? Why do we have them in the first place and what purpose do they serve? Why do we have both happy dreams and terrifying dreams? These questions have puzzled philosophers and scientists for years. While we still don’t have one solid answer, many popular theories give an important peek into the potential purpose of dreams.
How many days per week do you wake up feeling completely revitalized, renewed, and ready to face whatever the day throws your way? On the flip side, how many days per week do you wake up with unquenchable thirst and fatigue that lasts most of the morning? The truth is, most of us wake up in a panicked, uncomfortable state, oftentimes feeling thirsty and fatigued. However, you don’t have to wake up feeling drained. Addressing morning thirst and dry mouth are extremely important to your overall sense of wellbeing. Without proper saliva levels in the mouth, your risk for cavities, bad breath, sore throat, and dehydration rise. Understanding and preventing what causes dry mouth while sleeping will take your health and sleep quality to new highs. That’s why we’ve gathered the main causes of morning thirst and fatigue, along with quick, simple solutions to fix the problem for good.
If you always wake up with a dry mouth and pounding headache, you know how much it throws off your entire day. No one wants to wake up feeling bad, worn down, or in pain. So how can you finally stop waking up with a headache? The answer lies in understanding what causes morning head pain to begin with. Once you identify the culprit causing your pain, you can take the proper steps to remedy the situation. For example, your morning headaches could be caused by something as simple as a food allergy or an undiagnosed sleep disorder. We’ve gathered all of the common causes of morning headaches (and their solutions) so that you can finally wake up feeling refreshed, restored, and, most importantly, headache-free.
Most of us have issues sleeping, spending countless hours and money trying to find the perfect solutions. When it comes to snoring, many of us have tried device after device and countless “quick fixes.” Most of the effort provides little to no results. However, the answer to achieving better sleep lies directly on your face! The quality of your sleep is directly connected to the quality of your breath. If you can’t control mouth breathing when sleeping, restful sleep will continue to escape you. However, if you can make the switch to nasal breathing, quality, unfragmented sleep is yours. That’s why we’ve gathered three quick tips that actually work to help you control mouth breathing as you sleep.
As humans, we’re fortunate enough to have two methods of respiration - through our noses, and through our mouths. However, not all breathing is created equal. As it turns out, breathing through our noses is the far superior method of respiration. 

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