Thigh Pillow for Better Sleep: Improve Comfort and Health

Intro

In the pursuit of a good night's sleep, the tools we use often go unnoticed. Yet, the right support can make a world of difference. Enter the thigh pillow, an accessory that some may overlook but is gaining traction among sleep aficionados for its ability to boost comfort and align the body in a healthier posture while snoozing.

Many people might not realize that the foundation of restful slumber begins long before the head hits the pillow. The positioning of the body is crucial, especially for side sleepers who often struggle with alignment. A thigh pillow helps bridge the gap between knees, ensuring that the spine, hips, and legs all benefit from proper support. No one wants to wake up feeling like they've wrestled with a bear all night, right?

Beyond the physical advantages, there's a psychological aspect to consider as well. A solid night's rest can significantly impact overall health, mood, and productivity. Therefore, a well-chosen thigh pillow isn’t just an accessory; it can be a game changer in managing discomfort and enhancing the quality of sleep.

This article takes a deeper dive into the nuances of thigh pillows, from their various designs to tailored materials, addressing how they can cater to different needs based on sleeping positions. Practical advice on selecting and incorporating these pillows into nightly routines will also be shared, aiming to create a comprehensive resource for anyone eager to improve their sleep hygiene.

Preface to Thigh Pillows

In the realm of sleep enhancement, thigh pillows play a pivotal role yet often get overshadowed by broader bedding products. These specialized cushions are not merely a luxury but a necessity for many, providing a unique combination of support and comfort that can significantly improve sleep quality. Whether you are suffering from discomfort in your hips, knees, or lower back, incorporating a thigh pillow can bring noticeable relief and contribute to a better night's rest.

Definition and Purpose

A thigh pillow, by essence, is a wedge-shaped or cylindrical cushion designed to fit snugly between the thighs or knees of a side sleeper. Its primary purpose is to maintain proper spinal alignment. Many individuals may not realize that poor alignment during sleep can lead to a myriad of health issues, including chronic pain and restless nights. Heightening awareness of what a thigh pillow offers—namely, elevation and comfort—can empower better sleep choices. The idea is to create a natural alignment from the hips down to the feet, effectively minimizing strain on the body’s joints.

Using a thigh pillow provides several advantages:

Supports Spinal Alignment: Helps keep the spine straight, reducing pressure on the lower back.
Enhances Comfort: Offers a cushioned barrier between the thighs, making side sleeping a more pleasant experience.
Reduces Pressure Points: Alleviates discomfort in the hips and knees, which can otherwise lead to tossing and turning.
Improves Circulation: Elevating the legs can enhance blood flow, especially for those who experience swelling or leg discomfort.

Historical Context

The concept of using various forms of cushioning for comfort during sleep is not new. Historical records, dating back thousands of years, depict various societies crafting pillows from different materials, from reeds in ancient Egypt to the more soft materials we know today. However, specific designations for thigh pillows have gained traction in recent decades, correlating with the rise in awareness of ergonomic support.

In more recent years, as medical insights concerning posture and its impact on overall well-being have advanced, the market for sleep accessories—especially those that cater to specific issues like hip or lower back pain—has responded accordingly. Thigh pillows started becoming a common solution recommended by physical therapists and chiropractors, highlighting their practical application in addressing modern-day health concerns related to sleep.

As the sleep industry continues to evolve, the thigh pillow remains an understated yet crucial component in the quest for better sleep. By delving deep into its benefits and understanding its purpose, this article aims to shed light on how such a simple item can serve as a game-changer in improving overall health.

Benefits of Using a Thigh Pillow

Thigh pillows might seem like a trivial addition to your sleep arsenal, yet their benefits can greatly enhance the slumbering experience. With so many people battling discomfort during the night, understanding how a simple thigh pillow can transform sleep might just be the key to snoozing soundly. More than just a cushion, thigh pillows address specific needs that can significantly influence sleep quality, posture, and overall well-being.

Spinal Alignment

One of the standout features of using a thigh pillow is its ability to improve spinal alignment. When you sleep, particularly in the side position, it’s all too easy for the spine to shift out of its natural curvature. This can lead to common issues such as back pain and stiffness. By placing a thigh pillow between your knees, it helps in maintaining a neutral spine position. It's like having a little guardian for your back while you dream. The pillow keeps your hips aligned, reducing strain on the lower back, which can lead to a more restful night. Recommendations suggest choosing a pillow that's not too thick, as excessive height can lead to its own set of problems by pushing the spine out of alignment in the opposite direction.

Pressure Relief

Another crucial benefit lies in pressure relief. Many folks toss and turn throughout the night due to discomfort. When you sleep on your side, the weight of your upper leg can create unnecessary pressure on your joints and hips. A thigh pillow acts as a buffer, distributing weight evenly and alleviating pressure points that often result in waking up feeling like a bus ran over you. According to findings shared on platforms such as WebMD, using a pillow specifically designed for this purpose can lead to deeper, uninterrupted sleep, allowing you to wake feeling refreshed instead of like you've battled a whole night’s worth of unwanted pain.

Reduced Hip and Knee Discomfort

For individuals who struggle with existing hip or knee discomfort, thigh pillows are almost a godsend. They cushion these joints, minimizing lateral movements that can aggravate pain. It's especially beneficial for older adults or those with conditions such as arthritis. When a pillow is correctly nestled between the thighs, it prevents the knees from knitting together tightly, which can lead to discomfort and even pain in both the knee and hip area. By allowing for a slight separation, the pillow’s role becomes apparent: it ensures a more relaxed resting position, offering a layer of softness to the once harsh impacts of connective tissues working against each other during sleep. The result? A noticeable decrease in pain and an increase in overall comfort.

"Investing in a thigh pillow can be the stepping stone toward a more rewarding sleep experience, especially when pain factors are considered."

The benefits of using a thigh pillow are clear: they not only enhance stability during sleep but can also significantly improve the quality of rest. With factors like spinal alignment, pressure points, and joint discomfort effectively addressed, those simple pillows become essential companions for anyone seeking to enhance their nightly routine.

Choosing the Right Thigh Pillow

Selecting the right thigh pillow is crucial in enhancing sleep quality and promoting overall health. A right fit can mean the difference between a night spent tossing and turning and one filled with restorative slumber. When you consider the variety of options available, the decision can feel overwhelming. However, understanding key elements like material, shape, and design will simplify the process. This section aims to guide you through the nuances of choosing a thigh pillow that caters to your personal sleep needs.

Material Considerations

Memory Foam

Magnificent Thigh Pillow for Sleeping: Enhancing Sleep Quality and Overall Health

Memory foam is a well-known leader in comfort technology, and for good reason. This material boasts a unique feature of temperature sensitivity, meaning it molds to your body's heat and weight, creating a personalized support system. Its key characteristic is its ability to relieve pressure points, especially useful for people with joint pain or those recovering from injuries.

Advantages of memory foam include its remarkable ability to conform to body shapes, providing tailored support that mitigates discomfort during sleep. The downside lies in its tendency to retain heat; those who sleep hot may find it less comfortable, potentially disrupting sleep.

Latex

Latex, on the other hand, brings a different profile. Not only is it durable, but its resilience stands out as a primary advantage. This material offers a bouncier feel, which aids in maintaining posture by preventing you from sinking too deep into the pillow. Latex pillows often feature a naturally cooler surface than memory foam, thus appealing to those who seek breathability.

However, it’s worth noting that some people find latex too firm, which could pose a challenge for those preferring soft cushioning. The eco-friendliness of natural latex also adds appeal.

Gel-Infused

Gel-infused materials provide an excellent middle ground. This type combines the benefits of memory foam with cooling properties that can elevate comfort levels. The infusion of gel allows for breathability while still providing the plush support memory foam users rave about. Its noteworthy characteristic is that it remains cooler throughout the night, addressing issues of overheating.

On the flip side, gel-infused pillows can sometimes be heavier and more expensive. However, for many, the enhanced comfort and temperature regulation they offer warrant the investment.

Shape and Design

Contoured vs. Standard

The shape of a thigh pillow can significantly impact its effectiveness. Contoured pillows are specifically designed to fit the natural shape of your legs, enabling better spinal alignment and support. This ergonomic design helps reduce strain on the hips and lower back during sleep. Standard designs may offer generic comfort but might not provide the same level of support.

Some users appreciate the flexibility of standard pillows, but they may risk misalignment during the night, leading to discomfort.

Adjustability

Lastly, adjustability is a critical factor to consider. Pillows that allow for customization—such as removable inserts or adjustable fills—enable you to tailor the pillow to your specific preferences. This is particularly beneficial for those who frequently change sleeping positions or experience varying levels of comfort needs.

The downside? Adjustable pillows can sometimes require more effort to find just the right setup. However, the personalization they afford often makes them a worthy choice.

Thigh Pillows for Specific Sleeping Positions

When considering sleep accessories, thigh pillows offer a tailored solution, especially for those who tend to sleep in specific positions. Each sleeping style presents unique challenges and benefits, and understanding how a thigh pillow fits into this can be quite enlightening. Here’s a closer look at how these pillows can enhance the comfort and health of side, back, and stomach sleepers.

Side Sleepers

For individuals who sleep on their sides, a thigh pillow acts as a bridge between comfort and body alignment. The natural curve of the body during side sleeping often leads to misalignment of the hips and spine, potentially causing discomfort over time.
A thigh pillow fills the gap between the knees, creating a more aligned posture, which can help reduce strain on the spine. Users have reported a significant decrease in hip discomfort, allowing for an undisturbed night’s sleep.

Pressure Relief: The cushioning effect of a thigh pillow distributes weight more evenly across the hips.
Spinal Alignment: By keeping the hips level, it aids in maintaining proper spinal alignment. This is crucial for preventing back pain and ensuring a restful sleep.

Back Sleepers

Back sleepers may not think they need a thigh pillow, but it can actually provide noteworthy benefits. When lying on the back, there can be a tendency for the lower back to arch excessively, which might cause discomfort over time. A thigh pillow can help mitigate this by subtly elevating the knees, which allows the spine to maintain its natural curve.

Support for the Lower Back: Elevating the legs slightly can help reduce pressure on the lumbar region, aiding those who experience discomfort in that area.
Enhanced Comfort: Those who might have trouble falling asleep due to back issues can find solace in the soft support of a thigh pillow, ensuring a more tranquil night.

Stomach Sleepers

While stomach sleeping is generally considered to be the least recommended position for optimal spine health, those who prefer this position may still find a thigh pillow beneficial. Though placing a pillow directly under the stomach is common practice, a thigh pillow can alleviate some of the stress placed on the lower back.
By placing the thigh pillow beneath the lower abdomen, stomach sleepers can help in slightly raising the hips, which reduces the strain on the spine.

Reduction of Spinal Strain: It allows for a slight shift away from an exaggerated arch of the back, helping to prevent discomfort.
Improved Breathing: Elevating the hips can also facilitate better breathing patterns, particularly for those with issues related to respiratory distress levels when in that position.

"The right pillow can completely change the game for better sleep. Investing in a thigh pillow based on your sleep position can be a key to waking up refreshed."

Impact on Sleep Quality

When it comes to getting a good night’s sleep, comfort plays an essential role. The connection between sleep quality and the support provided by a thigh pillow cannot be overstated. This section delves into how a simple addition like a thigh pillow can significantly enhance sleep quality, reduce tossing and turning, and create a more restful environment.

Connection Between Comfort and Sleep Duration

Notable Thigh Pillow for Sleeping: Enhancing Sleep Quality and Overall Health

The relationship between comfort and sleep duration is like a well-tuned symphony; each element must work in harmony to create a restful experience. A thigh pillow is a game-changer for many people, especially those who sleep on their sides. When you align your legs with a pillow, you reduce strain on your hips and spine. This proper alignment promotes longer sleep durations instead of the half-awake tossing caused by discomfort.

Improved Alignment: Positioning a thigh pillow between your legs aligns your spine, easing the tension in your lower back and hips. This alignment allows for deeper and uninterrupted sleep.
Pressure Points: Sleeping without proper support often leads to pressure points, particularly on the hips and knees. A thigh pillow can alleviate this pain, which may otherwise cause you to wake up frequently, thus shortening your sleep duration.
Sleep Quality Improvement: Research suggests that quality of sleep, not just duration, can make a significant difference. When you are comfortable due to smart design features of thigh pillows, like contouring or memory foam, your body can enter deeper sleep cycles, ultimately enhancing overall rest.

In essence, leveraging comfort through well-designed pillows can extend not only the length of sleep but also improve its quality.

Role in Sleep Disorders

Sleep disorders can wear you down and rob you of vitality. Issues like insomnia or sleep apnea often obstruct the way people experience restorative rest. Believe it or not, the right pillow might just ease some symptoms.

Tension Relief: For those who experience restless leg syndrome or even simple leg cramps throughout the night, a thigh pillow can provide needed relief. The gentle elevation and separation of the legs reduce tension and discomfort that may aggravate these conditions.
Improved Breathing: Keeping the body's overall position in check might aid in reducing the severity of certain sleep disorders. For instance, back sleepers can benefit from thigh pillows by facilitating better airflow through the respiratory system, possibly alleviating issues related to sleep apnea.
Anxiety Reduction: Quality rest also involves a calm mind. Improved physical comfort can lead to decreased anxiety about sleep, thereby perpetuating a cycle of better sleep habits. When users feel supported and cozy, it might lessen pre-sleep anxiety and make falling asleep easier.

"A well-rested person is a well-prepared person."

Thus, it's important to consider how investing in a simple thigh pillow can address underlying sleep issues and pave the way for a sounder night's rest.

Maintenance and Care

Proper maintenance and care of your thigh pillow is crucial for ensuring its long-term efficacy and hygiene. These pillows are designed to enhance comfort during sleep and support proper alignment, but their benefits can quickly diminish if not cared for appropriately. Regular cleaning and mindful usage can extend the life of the pillow while keeping it fresh and effective.

Cleaning Guidelines

When it comes to keeping your thigh pillow clean, following the manufacturer’s instructions is key. Most pillows come with a removable cover made of washable fabric, which makes cleaning straightforward. Here are some essential pointers to help you maintain its cleanliness:

Regular Washing: Aim to wash the cover every few weeks, especially if you sweat during the night or have allergies. Use a gentle detergent and opt for cold water to prevent any shrinkage or damage.
Spot Cleaning: For stubborn stains or spills, spot cleaning with mild soap and water often does the trick. Make sure to dry it thoroughly before putting it back on the pillow.
Avoiding Harsh Chemicals: Steer clear of bleach and other harsh cleaners which can degrade the materials over time.

"Cleanliness is not just next to godliness; it’s essential for a good night's sleep."

Keeping the pillow itself clean can be slightly more involved, especially if it’s made from memory foam or latex.

Air it Out: Place it outdoors or in a well-ventilated space occasionally to reduce any odors.
Vacuuming: Regularly vacuuming can help remove dust mites and other allergens that might settle in.
Professional Cleaning: Consider using a professional cleaning service for deeper cleaning, especially if it's a high-end product.

Longevity and Replacement

Understanding when to replace your thigh pillow is integral to getting the most out of your investment. With time and usage, even the best pillows may lose their supportive qualities. Here are a few signs that indicate it might be time for a change:

Loss of Shape: If the pillow no longer retains its original shape or has noticeable lumps, it may be failing to provide the support it once did.
Persistent Discomfort: An uptick in discomfort or pain in your hips, knees, or back could signal that the pillow is no longer doing its job effectively.
Age of the Pillow: Generally, foam pillows last between two to three years, while higher-quality options might last longer. Check the manufacturers’ guidelines for specific recommendations on when to replace.

To maximize the lifecycle of your pillow, be mindful of its usage. Avoid folding or stuffing it into spaces where it can get damaged. When storing, ensure it's in a dry, cool place to prevent mold or degradation.

Taking the time to maintain your thigh pillow not only ensures a cleaner sleeping environment but also enhances your overall health by supporting a restful, pain-free night's sleep.

Customer Feedback and Case Studies

Understanding customer feedback and real-life case studies is crucial when it comes to evaluating the effectiveness of thigh pillows in enhancing sleep quality and overall health. People have diverse sleeping habits, preferences, and body types, thus their experiences can provide a wealth of insight for prospective buyers and those looking to enhance their nightly rest.

The significance of gathering user feedback lies in the firsthand accounts that reveal the strengths and weaknesses of various products. Unlike reviews fabricated for advertising, genuine feedback often highlights practical benefits, such as improvements in sleep duration, posture correction during slumber, and even reductions in pain.

Additionally, case studies can serve as concrete examples that illustrate how specific thigh pillows impacted people’s lives. By diving deep into these narratives, one can discern patterns and outcomes that guide future choices about which pillow may best meet an individual's needs.

"Hearing how others found relief from back pain after incorporating a thigh pillow gives me hope that it could help me as well."

Common User Experiences

Many users report a transformation in their sleeping experience after introducing a thigh pillow into their nightly routine. Commonly, they emphasize a feeling of increased comfort and support throughout the night. For instance, side sleepers often mention how the pillow creates a buffer between the knees, which alleviates pressure on the hips and spine. Some of these experiences include:

Better spinal alignment: A number of users noted that their back pains have subsided since using a thigh pillow, as their bodies maintain a more natural alignment.
Enhanced sleep quality: Many have reported sleeping longer and waking up feeling more refreshed. The reduction of tossing and turning often translates to deeper sleep phases.
Positive impact on anxiety: Users assert that the added comfort provided by the thigh pillow promotes relaxation, potentially decreasing nighttime anxiety levels.

Thigh Pillow for Sleeping: Enhancing Sleep Quality and Overall Health Summary

Nevertheless, it’s worth noting that not every user finds success with thigh pillows. Some have reported discomfort if their chosen pillow was either too firm or too bulky. Critiques often revolve around the trial and error involved in finding the right match.

Expert Opinions

In addition to user feedback, expert opinions contribute significantly to the understanding of the benefits and limitations of thigh pillows. Many healthcare professionals, particularly physiotherapists and sleep specialists, acknowledge these pillows’ potential for promoting better alignment and comfort during sleep.

Experts often highlight key factors such as:

Customizability of pillows: Professionals recommend selecting a thigh pillow that aligns with individual shapes and sleeping styles, emphasizing that there is no one-size-fits-all solution.
Educational value: They assert that educating users about how to use the pillow effectively can maximize its benefits. For example, supporting the knees correctly can make a drastic difference in comfort levels.
Clinical studies: Some experts are keen on the need for more research to substantiate claims regarding sleep improvement and health benefits related to thigh pillow use. They suggest observing long-term users to gather substantial data that reflects ongoing usage results.

Comparative Analysis of Available Products

When it comes to selecting a thigh pillow, understanding the variety of products on the market is paramount. This analysis focuses on comparing available products to help users find the best fit for their personal sleep preferences. Several factors, including price range, brand reputation, and user feedback, play an integral role in the decision-making process.

Price Range Assessment

Price can vary widely depending on factors such as brand, materials used, and design features. It’s crucial to find a pillow that not only fits your budget but also meets your specific needs. In general, thigh pillows can fall into different tiers:

Budget-Friendly Options: Typically found in the range of $20 to $35, these pillows often use basic foam or polyester fill. They may provide acceptable comfort for some users but might lack durability or advanced ergonomic design.
Mid-Range Choices: Generally priced between $35 and $70, these pillows often use better quality materials like memory foam or latex, offering enhanced support and longevity.
Premium Products: Ranging from $70 and up, these options might feature innovative designs, high-grade materials, and sometimes even customizable features. These pillows are often backed by considerable research in sleep ergonomics and can offer significant improvements in comfort and health outcomes.

Choosing the right price point involves weighing the potential benefits against your budget. For instance, while a pricier pillow might seem steep initially, its longevity and positive impact on sleep might make it a worthy investment in the long run.

Brand Reputation

Brand reputation plays a fundamental role in distinguishing reliable products from those that merely promise comfort without delivering. Brands that specialize in sleep-related products have often garnered trust through positive consumer feedback and expert endorsements.

Established Brands: Companies like Tempur-Pedic and ComfiLife have built a solid reputation over the years. They invest heavily in research and development to ensure their products meet user needs. Customers often report higher satisfaction due to thoughtful design and durable materials.
Emerging Brands: Newer names on the market, such as Everlasting Comfort and Xtreme Comforts, may offer innovative designs but might not yet have the extensive customer feedback that comes with years of market presence. It’s crucial to look for user reviews and ratings when evaluating newer brands.
Specialist Brands: Some brands focus exclusively on orthopedic and wellness products. These brands, like Zoma and Leesa, are often recommended by healthcare professionals for their commitment to enhancing sleep quality through well-engineered products.

"When choosing a thigh pillow, considering brand variety can help navigate choices, impacting comfort, support, and overall satisfaction."

Integrating Thigh Pillows into Daily Routines

Integrating thigh pillows into your nightly routine is not merely about adding another accessory to your sleep setup; it’s an investment in your health and well-being. The notion that sleep quality can be improved through small adjustments in our sleeping habits can’t be overstated. Using a thigh pillow assists not only in improving comfort but also benefits spinal alignment and overall bodily function, which can often be overlooked in the hustle and bustle of daily life.

By establishing a consistent routine that includes a thigh pillow, you can experience noticeable enhancements in your sleep quality while potentially alleviating some chronic discomfort. Consider the following elements when aiming to integrate a thigh pillow into your nightly rituals:

Best Practices for Usage

Placement Matters: For the maximum effect, the thigh pillow should fit snugly between your legs. This is especially crucial for side sleepers, as the pillow serves to keep the hips aligned and prevent twisting of the spine. Why not try different placements until you find what feels just right?
Consistency is Key: Just like clocking in eight hours of sleep daily, using your thigh pillow consistently will help your body adjust. If you shift between sleeping positions often, try to always have the pillow accessible during your rest periods.
Combine with Other Supportive Elements: Think about incorporating additional cribbing, like a supportive mattress or an ergonomic pillow. Each component contributes to creating an environment that promotes quality rest, just like assembling a jigsaw puzzle where each piece holds significance.

Adjusting Sleeping Environment

The ideal sleep setting is about harmony. Adjusting your sleep environment to accommodate the thigh pillow can greatly enhance your experience. Here are some suggestions to consider:

Temperature Control: Make sure the temperature of your room is comfortable. Some people find that a cooler environment is conducive to a more restful night, so adjusting the thermostat or using fans could play a pivotal role in your sleep sanctuary.
Bedding Choices: Opt for breathable fabrics in your sheets and blankets. Cotton or bamboo can be wonderful fibers to help your body maintain a cooler temperature, which might amplify the benefits that your thigh pillow offers.
Dim Lighting: If your room is a bright bulb, that could be a hindrance. Dimming the lights or layering curtains can create a peaceful atmosphere, thereby supporting a tranquil sleep environment.
Sound Considerations: If you live in a noisy area, consider using white noise machines or sleeping with earplugs. Sound plays a massive role in how well we can drift into dreamland.

These simple yet effective steps can enrich the overall experience and ensure that you’re making the most out of using a thigh pillow while also fostering an environment that nurtures restful sleep. Over time, these little modifications crystallize into habits that support enhanced health outcomes, proving that a good night’s sleep isn’t just a dream but a very achievable goal.

Closure: Enhancing Sleep with Thigh Pillows

In the quest for quality sleep, the significance of thigh pillows cannot be understated. These specialized pillows act as vital tools in enhancing comfort, promoting proper alignment, and addressing specific needs of various sleeping positions. Understanding their role in daily rest can transform not just sleep quality but also overall health.

Before concluding, it’s essential to revisit the advantages these pillows offer. A well-chosen thigh pillow helps in keeping the spine in a neutral position, reducing strain on muscles and joints. This helps in decreasing discomfort that often arises during the night and allows for uninterrupted rest, which is crucial for recovery and rejuvenation. Moreover, for individuals who battle conditions such as sleep apnea or restless leg syndrome, integrating thigh pillows can assist in making sleep more restful and restorative.

Summary of Key Points

Spinal Alignment: Thigh pillows support the body’s natural alignment, minimizing the risk of developing aches and pains.
Pressure Relief: They distribute weight evenly, alleviating pressure on the hips and knees, which is particularly helpful for side sleepers.
Popular Materials: Options such as memory foam, latex, and gel-infused materials can cater to personal comfort preferences and support needs.
User Considerations: Factors like sleeping position and personal health conditions play crucial roles in selecting the right pillow.

Final Recommendations

Before purchasing a thigh pillow, here are some recommendations:

Test Before You Buy: Whenever possible, try out different lamps at a store to see what feels best for you.
Consider your Sleeping Position: Side sleepers might benefit from a thicker, firmer pillow, while back sleepers may need something flatter.
Maintenance Matters: Always adhere to the cleaning recommendations to ensure longevity and hygiene.
Flexibility in Use: Don’t hesitate to adapt how you use the thigh pillow; experimenting with its position may yield the best comfort.

Choosing the right thigh pillow is a small investment that can yield significant dividends for sleep quality and health. By prioritizing this essential tool in your nightly routine, you are setting yourself up for more restful nights and energetic days.

More Amazing Stuff: