A good night’s rest helps you stay healthy and happy. Unfortunately, many people often find it challenging to get enough sleep at night — let alone get enough shut-eye to power them through the next day.
That said, there are many practices and routines that can help you relax and regain balance before you hit the hay every night. Here are seven methods recommended by sleep professionals for ensuring you get a good night’s rest.
1. Create a Consistent Sleeping Pattern
Going to bed at different times every night is a common habit for most of us. However, there’s nothing spontaneous or exciting about having an irregular sleep pattern. It interrupts the body’s circadian rhythm, which is the primary determinant that decides whether the body is ready for sleep or not.
Going to bed at the same time every night will help your body create a predictable biological clock it can rely on each day. Having a consistent sleeping pattern with a stable 24-hour circadian rhythm will help you fall asleep quicker at night. It will also bring you many behavioral, physical, and mental benefits during the day.
2. Get Some Exercise During the Day
According to a recent study from Sleep Foundation, regular exercise can help healthy adults sleep better. Moderate exercise helps introduce many valuable sleep-related benefits. It can help decrease sleep onset, improve sleep quality and extend sleep duration.
3. Disconnect All Of Your Electronics
Doctors have been advising us for years to turn off all electronics and screens at least an hour before we go to sleep. The reason behind this is simple. As these screens emit blue light, they interrupt our circadian rhythms by tricking our mind into thinking it’s still daytime.
Completely putting your device away and allowing your brain to adjust to the nighttime will start a natural process in which your circadian rhythm will prepare your body for sleep.
4. Start a Wind-down Routine Before Bed
Set aside 45 minutes to an hour to wind down and relax before going to bed. Make this period your time to relax, regain balance and slowly transition yourself into a calmer mood that would slow down your biological rhythm and prepare you for sleep. Consider introducing a CBD product to aid you on your path to serenity and peacefulness.
Our go-to for sleep support and relaxation is GreenMed CBD:CBN 2000mg Tincture. Depending on your preferences, we also sometimes suggest Cycling Frog 100 mg Capsules which are great for high dose needs and can help promote relaxation at bedtime. Our Cookies Night Caps are infused with Cereal Milk terp profile, skullcap, and valerian root to encourage restful sleep. If you prefer edibles, our Bee Calm Honey can also help with relaxation and promote restful sleep.
While more research needs to be done, the current scientific research supports the theory that CBD and cannabinoids may improve sleep quality. The study published in the Permanente Journal shows that out of 72 adults with poor sleep, sleep scores improved in 66 percent of the participants after a month. With all of this in mind, if you struggle with more serious sleep issues, it’s always best to consult your doctor for an educated analysis.
5. Avoid Caffeine in the Afternoon and Evening
Caffeine can be a helpful ally in getting you through all of your daily responsibilities. That said, it’s crucial to set a daily limit and, more importantly, a caffeine curfew you can stick to. There’s no across-the-board answer for this, as some people simply metabolize caffeine quicker, while others need more hours between their last cup of coffee and the time they go to sleep.
A good rule of thumb is that you shouldn’t drink coffee after 3 pm, or at least seven hours before you go to bed. Any coffee you drink after this limit could negatively affect your bedtime.
6. Try Breathing Exercises
Breathing exercises have become a prevalent relaxation technique over the past few decades. They can also be a powerful tool for people longing for a good night’s sleep. Practicing deep breathing or doing specific patterns of breathing can help you regain your balance before going to sleep.
One of the most popular breathing exercises is 4-7-8 breathing. It’s a simple but very effective relaxation technique. It involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
7. Try Meditating Before Bed
Meditation and mindfulness have been proven to induce a more peaceful and serene state of mind. A lack of calmness and serenity is often the number one reason which disrupts sleep, these techniques can help calm your mind, distract you from any overwhelming thoughts and help you fall asleep quicker and with much less effort.
Simple Fixes for Sleep Problems: Key Takeaways
If you’re affected by sleep problems or any more serious conditions such as insomnia, it’s best to reach out to a trusted physician. Your doctor can recommend the best course of action depending on the severity of your condition.
Additionally, CBD can be a safe and nourishing way to unwind and relax before bed. Just keep in mind that determining the effectiveness of this type of therapy and CBD’s long-term effects for sleeping problems still require more studies. If you have any questions or if this page has left you with some unresolved concerns, feel free to contact us. Send us an email, call us at (888) 745-4367, or come visit our store at 900 Victory Hwy in North Smithfield, RI.