Healthy sleep habits can make a big difference in your quality of life. By taking steps to improve your sleep routine, you can develop a healthy “sleep hygiene”. Sleep hygiene is the term that researchers use for a variety of practices and habits that can help maximize the hours spent sleeping. Many people need to change habits which may be disrupting their sleep.
Besides developing better habits, there are sleep aids available to help achieve a more restful night. CBD oil is an alternative natural method that helps to reduce and calm anxious thoughts that often delay or interrupt natural sleep. Research shows CBD oil could be more effective and safer than prescription or over-the-counter sleep drugs, which could cause dependence and pose a risk of overdose and death. Let’s look at some of the ways to improve your sleep routine with CBD.
Having a regular sleep schedule helps to regulate your body’s “internal clock” and could help you fall asleep and stay asleep longer. Avoid taking afternoon naps, as these can decrease sleep drive. Naps can make you feel better during the day but often make it harder to fall asleep at bedtime.
Exercise throughout the day will help you sleep better at night. This should be done at least three hours before bed or earlier in the day. Natural light or bright light during the day keeps your internal clock or circadian rhythm healthy. Let the light in first thing in the morning and take a sun break during the day. The light improves daytime energy, as well as nighttime sleep quality and duration.
Design your bedroom to be suitable for sleeping. A quiet, dark, and cool environment can help promote sound slumber. It is usually best to have a cool temperature – between 60 and 70 degrees. Eliminate any extra noises or lights that could be distractions to your sleeping. Lights should be dim. It could be helpful to have blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans or other devices. Your mattress should be comfortable and supportive.
Alcohol, cigarettes, and caffeine can disrupt sleep. Caffeine is in some coffee, tea, chocolate, cola, and pain relievers. It is a stimulant that you should avoid 4-6 hours before bedtime. Avoid eating a large meal for 2-3 hours before bedtime. Big or spicy meals can cause discomfort from indigestion.
Alcohol is also a stimulant and could increase the number of awakenings and decrease the quality of sleep. Avoid alcohol consumption 3 hours before bedtime. Balance fluid intake to keep from waking up thirsty -- but not so close to bedtime to be awakened with a need for a trip to the bathroom.
The last hour before bedtime should be spent doing a calming activity such as reading, music, meditation or a hot bath. Your body needs time to shift into sleep mode. Avoid stressful, stimulating activities. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol which is associated with increasing alertness.
Most people should avoid using laptops, smartphones or other electronics before bed. The blue light emanating from these screens activate and trick the brain into thinking it is still day time. It is best to take computers and televisions out of the sleeping environment. Your bedroom should be associated with sleeping, not working.
Many people are turning to CBD oil as a natural sleep aid. Joseph Maroon, M.D., a clinical professor and neurosurgeon at the University of Pittsburgh Medical Center suggests that CBD has properties which could help some people sleep better. He says CBD appears to ease anxiety and pain, both of which can make it harder to fall asleep or stay asleep. A review in the journal Current Psychiatry Reports states that CBD may affect sleep directly by interacting with receptors in the brain that govern the body’s sleep/wake cycle.
CBD oil is considered a safe, non-habit forming, natural alternative to other sleep aids. Green Remedy offers isolate CBD oil that is specially formatted for night time use. The Green Remedy Evening Blend is formulated with 99+% CBD isolate infused with Lemon balm leaf, Passion flower extract, Chamomile and Valerian root to help you wind down after a long day. The Evening Blend is pure, all natural, non-GMO and THC free. Green Remedy also offers CBD oil in full-spectrum formulations that have the added benefits of other cannabinoids found in hemp.
Let Green Remedy Evening Blend or one of the Green Remedy Full Spectrum CBD oils be a part of improving your sleep routine! If your sleep doesn't improve with these tips, you may want to consult your physician or a sleep specialist for other underlying conditions.