How to Get Better Sleep
Getting enough quality sleep is essential to your health, but many people struggle to prioritize it. We live in a fast-paced world, and it’s common to lay down to rest at the end of the day to find your head buzzing with thoughts — what happened that day, what will happen tomorrow, struggles from the past, and concerns about the future. You might stay up scrolling through social media, trying to push the thoughts away, but this only serves to further stimulate you.
If you can relate, you’re probably looking for a way to get better sleep, and more of it. Here are some tips that may help you catch more z’s.
Limit Blue Light Exposure
First off, as tempting as it might be to stay up on your smartphone or tablet, it’s sabotaging your efforts to get more sleep. This is because of your internal clock, also known as your circadian rhythm. Your circadian rhythm impacts your brain and hormones, and it helps to communicate with your body when it’s time to stay awake and when it’s time to go to sleep.
Being exposed to natural sunlight during the day helps to regulate the circadian rhythm, whereas exposing yourself to blue light from devices in the evening has the opposite effect. When you stay up late on your smartphone, it communicates to the brain that it’s time to stay awake. Therefore, it’s best to reduce your exposure to these devices at night. The best method is to stop using screens and turn off all bright lights two hours before bed, but you can also invest in glasses that block blue light.
Create a Restful Bedroom
The environment in which you sleep has a greater impact on the quality of your sleep than you might think. A good night’s sleep is dictated by so many different factors, and many of them are environmental. This is why creating a bedroom environment that supports sound sleep is important.
Many factors contribute to the sleep environment, including temperature, noise, lights, and even furniture arrangement. To create a bedroom that supports your sleep, focus on reducing outside noise and light first. You may benefit from a white noise machine if you live somewhere with a lot of traffic or other noise pollution. If you get a lot of natural light in your bedroom, you may benefit from black-out curtains.
Regardless of the specific interventions, turn your bedroom into an oasis that is quiet, clean, and relaxing to promote restful sleep.
Getting ready for sleep starts way before bedtime. It’s best to have an evening routine that promotes relaxation. It makes sense — if you are wired right up until it’s time to sleep, your body hasn’t had sufficient time to decompress in order to relax enough to sleep.
Relaxation looks different for everyone, but some ideas include listening to calming music, reading a book, taking a hot bath, meditation or prayer, and aromatherapy. Whatever you decide, find something that works for you and incorporate it into your nightly routine.
Invest in Comfortable Bedding
Do you find you sleep better in hotels? This indicates that your bedding and/or mattress at home aren’t the right fit. It might surprise you to realize just how important bedding is for sleeping soundly. A bad mattress can cause back, neck, and shoulder pain.
While a mattress is a major financial investment, if you’re struggling to get enough sleep due to aches and pains, investing in a new one may be exactly what you need. What makes a good mattress is subjective, so make sure to test out several to see which is most comfortable for you. Even if you can’t afford a new mattress, just getting high-quality pillows can make a world of difference.
Many people need caffeine to make it through the day, but it may be that your coffee habit is disrupting your sleep patterns, creating a vicious cycle. Caffeine can stay in your body for up to 8 hours, so if you like a morning cup of joe, it’s important to time it properly. If you have trouble sleeping, you may be simply consuming caffeine too late in the day. Make sure not to drink any after 12 p.m. to avoid having sleep trouble.
Your circadian rhythm functions on a set schedule, aligned with the sunrise and sunset. Being consistent about when you wake up and when you go to sleep can make a huge difference in how you sleep. Irregular sleep patterns lead to poor sleep quality because they may contribute to reduced levels of melatonin, the sleep hormone, in your body. If you have difficulty sleeping, try being consistent with when you go to sleep and rise for several weeks. In general, this leads to being tired at the same time every night, and waking up at the same time without the aid of an alarm.
Limit Alcohol Consumption
It might be tempting to drink a glass of wine or two to relax before bed, but alcohol can actually sabotage your sleeping efforts. Alcohol is known to disrupt sleep patterns, alter melatonin production, and decrease human growth hormone (HGH), which plays a role in the circadian rhythm. It’s best to avoid alcohol at night as a result.
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As mentioned above, melatonin is the sleep hormone, which is why many people take melatonin supplements to help them sleep at night. Our sleep formula includes melatonin, as well as CBD. Studies have shown that CBD may be an effective sleep aid by providing relaxation benefits and promoting a healthy circadian rhythm. While more research still needs to be done, the promising impact of CBD on sleep presents a unique opportunity for people with insomnia, other sleep disorders, or who simply want higher quality sleep.
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