When you’ve had a tough day, take a few minutes to de-stress before bed. Try a warm bath, relaxing music, yoga or other techniques to see what helps you most.

Research shows that dreaming is not just a byproduct of sleep, but serves its own important functions in our well-being.

“It’s not a huge, dramatic effect but it certainly seems like paying attention to your dreams can have positive effects,” says Harvard University psychologist Deirdre Barrett, author of The Committee of Sleep.

We Learn When We Dream: Our Vivid Dreams Shape Our Memories

dream sleep actually provides at least two benefits for the brain.

The first is actually creativity, because it's during REM sleep and dreaming specifically when the brain starts to collide all of the information that you've recently learned together with all of this back catalog of autobiographical information that you've got stored up in the brain.

The second benefit of dream sleep is essentially a form of overnight therapy. It's during dream sleep where we start to actually take the sting out of difficult, even traumatic, emotional experiences that we've been having.

There are thousands of anecdotes of creative greats having eureka moments when they dream.

dream recall is thought to require some amount of wakefulness during the night for the vision to be encoded in longer-term memory.

The sleeping brain cannot store new information into long-term memory

Dream themselves exist first in working memory, or the memory we use to hold and manipulate thought fragments.

REM (rapid eye movement) is the stage of sleep in which dreaming usually occurs.

Dreams are potentially massive indicators of your overall sleep health, and, more specifically, your REM sleep health.

The process of hammering and forging our daily experiences into long-term memory through REM sleep is how we learn to master any sport, art, musical instrument, surgery, etc. through daily practice.

The more regularly you exercise, the better you will sleep, the more you will dream during REM sleep, and the more of a creative powerhouse you will become.

When you’re awake, your thoughts have a certain logic to them. When you sleep, your brain is still active, but your thoughts or dreams often make little or no sense. This may be because the emotional centers of the brain trigger dreams, rather than the logical regions.

The occasional nightmare is considered a dream that’s simply more frightening or upsetting. Nightmares tend to be caused by stress, anxiety, or sometimes as a reaction to certain medications.

if you have nightmares frequently, you could have a sleeping disorder.

Regularly occurring scary dreams can be labeled a sleeping disorder if the nightmares: -cause you to be anxious about going to sleep -lead to frequent disruptions of your sleep -bring about other sleeping or psychological problem

 Sleep hygiene involves ensuring both your habits and sleep environment are ideal for quality rest.

Dark and quiet room. Temperatures in the 60s to low 70s are considered best. Remove or turn off light sources like TVs, VCRs, and alarm clocks, and consider light blocking shades if you live in an urban area or sleep past sunrise. White noise machines or earplugs can be helpful for drowning out bothersome noise.

Some psychologists believe talking about dreams and getting social support to put them in perspective is key to reducing anxiety following nightmares.

Other approaches can focus on routines or working on areas of your life that could be contributing to stress or fear.

The American Psychological Association’s 2013 Stress in America poll found that stress was associated with poorer sleep, and that poorer sleep was also associated with higher stress

Knowing something about a dream or nightmare can significantly help a person identify any “real-life” stressors that they can easily modify to prevent restless night.

The dream-deprived nod off quickly, sleep soundly and emerge from sleep fully awake.

The processes that allow us to create long-term memories largely lie dormant while we sleep, which is why most dreams are forgotten shortly after waking.

The emotional content and logical consistency of a dream also affect how much of our dreams we remember.

before going to bed, drink three full glasses of water — not beer or wine, because they suppress R.E.M. sleep — which will force you to get up and go to the bathroom. “Middle-of-the-night awakenings are frequently accompanied by dream recall,” Stickgold says.

repeating the phrase “I’m going to remember my dreams” three times before you drift off to sleep. And keep a notebook and pen by your bed. Both preparations establish recall as a priority.

On waking up, don’t open your eyes, don’t move, don’t say a thing — any sensory perception or movement tends to wipe out memories of a dream.

As the brain awakens, it starts to turn on processes needed for long-term storage.

The richness of America is that we are diverse. We're not Sweden. We're not Norway. We are a great American experiment. And as soon as we start trying to forget race or turn our back on race, number one, we don't confront the real racial realities that still persist.

Experience, travel “ these are as education in themselves.

Every harsh word spoken, every such act or even thought doesn’t just disappear - it hangs around somewhere in totality and some day it boomerangs to haunt us.

Injuries accompanied with insults are never forgiven: all men, on these occasions, are good haters, and lay out their revenge at compound interest.

The state is in danger of falling into disrepute due to the evidence of its inadequate resources.

What happens outwardly in your life is not as important as what happens inside you. Your circumstances are temporary, but your character will last forever.

Every next level of your life will demand a different you.?

When I become prime minister, I'm going to buy one of those Margaret Thatcher handbags, and I'll bang it on the table and demand my money back from the government for past bad services.

I've always done pretty well in auditions. I just go in and give it my best shot.

Whether you're a programming prodigy or the office manager holding it all together, technology empowers small groups of passionate people with an astonishing degree of leverage to make the world a better place.

Garbage can provide important details for hackers: names, telephone numbers, a company's internal jargon.

If youre a Christian you cant have an Im better than attitude toward anyone because everybody is somebody for whom Jesus died.

'Comfy,' that's one of the worst words! I just picture a woman feeling bad, with a big bottle of alcohol, really puffy. It's really depressing, but she likes her life because she has comfortable clogs.

God has given us two hands - one to receive with and the other to give with. We are not cisterns made for hoarding; we are channels made for sharing.

That which costs little is less valued.

Showing up is not all of life - but it counts for a lot.

I always ended up having the funny part in Shakespeare, but I really thought I'd be doing theater. That was my ambition for myself.