3 Tips for a Better Night’s Rest
In a fast-paced, stress-heavy world that rewards “The Hustle”, quality sleep can seem like a luxury that only few are fortunate enough to experience regularly. In fact, sleep disturbances affect 50-70 million Americans every year.
According to the Journal of Clinical Sleep Medicine, “Healthy sleep is important for cognitive functioning, mood, mental health, and cardiovascular, cerebrovascular, and metabolic health.” Even occasional sleep deprivation can have negative impacts on many different aspects of your life:
- Daytime drowsiness and fatigue
- Inability to focus
- Lack of motivation/low energy
- Increased errors and accidents
1. Cultivate the Chill
We’re talking about creating an environment and routine that is conducive to bringing on the zzz’s. Keep your bedroom tidy with low light starting about an hour before bedtime. Add some personal comfort touches that work for you — maybe a lavender essential oil diffuser or spritz, or some relaxing ambient sounds/music.
Equally important as your sleep aesthetic is a solid relaxation routine — keeping a regular sleep/wake schedule and integrating ritual elements that help condition your body and mind to recognize that it is time for sleep. Your bedtime ritual will be personal to you, but it may include things like relaxing in a warm bath, doing relaxation exercises like meditation or progressive muscle relaxation, or listening to a “sleep story”.
One of our Relax formulation products may also fit nicely into your routine. Each is formulated with rest-conducive cannabinoids and others actives like CBG, CBN, Linalool and Melatonin. You can also choose from our variety of product types to suit your taste and lifestyle — mixed berry gummies, tinctures, capsules.
2. Keep the Rhythm
Just as important to getting a good night’s sleep as the “sleep hygiene” techniques above is one simple word — consistency. Our bodies respond to light and dark as well as changes in routine, even subtle ones. Avoiding disruptions in our bodies’ natural circadian rhythms can be key to long term solutions to insomnia and other sleep issues.
Head to bed as close to the same time every night as possible, even on weekends and vacations. Get at least 20 minutes of natural sunlight exposure (with SPF, of course) per day and avoid the blue light from devices in the evenings. Avoid napping, especially in the late afternoon, and resist the temptation to sleep in. It may sound austere, but adhering as much as possible to a sleep schedule is extremely important to maximizing your sleep quality and overall health.
3. Avoid “Sleep Thieves”
There are a few common snafus that can literally rob you of your precious zzz’s. Here are some to watch out for:
- Caffeine — Particularly when consumed in the afternoon and evening, caffeine’s stimulant effects can make falling and staying asleep difficult.
- Exercise — The lack of it, actually, can have a negative impact on sleep. But also engaging in exercise too late in the evening (closer to bedtime) can make those zzz’s more evasive. Get plenty of regular daily exercise, but don’t do it in the two or three hours prior to bedtime.
- Liquids — Waking multiple times per night to visit the restroom can be pretty disruptive. Getting plenty of water is great for your health, but it may be wise to limit your liquid intake in the hour or two before bed.
- Medications — Some commonly used prescription and OTC drugs can be detrimental to sleep. SSRIs, beta blockers, cold medicines, diuretics, nicotine gum and many others are known “sleep thieves”. Talk to your doctor about your med routine — there may be simple scheduling changes that can minimize the impact on your sleep.
How are You Getting Better Sleep?
The tips above are a great place to start, but there are plenty of relaxation techniques and “sleep hacks” out there.
What works for you? Leave comment and tell us about your go-to sleep tactics!