If you’re struggling with sleepless nights and groggy mornings, you are not alone! Sleep-related problems affect 50 to 70 million Americans of all ages – According to the Centers for Disease Control and Prevention (CDC), one out of three adults do not regularly get adequate sleep. Quality sleep is vital as it allows the mind and body to recharge and helps the brain to function properly. Sleep also reduces disease risk, keeps weight under control, and improves your mood!
Keep reading to learn how a few small adjustments to your nightly routine can help you to fall asleep faster and support more healthy sleep patterns.
Establish & Stick to a “Bed Time”
Believe it or not, the bed-time your parents used to make you adhere to is actually backed by science! Consistently sticking to a set bed-time and waking up around the same time every day can really have a beneficial effect on your sleep and overall well-being. Your body’s sleep cycle is based on your circadian rhythm, the internal clock that prompts your body to feel alert during the day and sleepy at night, and whenever you start moving around your bed/wake time you inevitably disrupt this internal clock and cause your body to fall out of this crucial sleep rhythm.
If you know you need a good 7-8 hours of sleep of actual sleep time, make sure you set a time at night that will also account for a winding down period before you actually fall asleep.
EX: Need to be up by 7:00AM, try to start your bed-time routine no later than 10PM every night.
Create a nightly Winding Down Routine
Much like our own daily wake-up routines we may have established to prepare our bodies for the day ahead, everyone should have a nightly winding down routine that helps them prepare their body for the night to come. Below are a few suggestions for winding down at night:
Enjoy a nightly treat. Treating yourself with a warm glass of milk, decaffeinated tea, or tasty sleep gummy every night before bed can help train your body to relax and start getting ready for bed.
Disconnect from all electronic devices during your routine. Once you’ve decided to start your wind down routine, try to refrain from using any phones, tablets, computers or TVs. We know it will be hard but your body will thank you in the morning! Most electronic screens emit Blue light that will disrupt your natural production of melatonin and thus make you less sleepy.
Prepare your bedroom for max comfort. Lower the lights, close the curtains, & adjust your thermostat. Many people also find it extremely helpful to use a whitenoise machine in their bedrooms to cut out any distracting outside noises.
Give yourself 30-60 minutes to relax. Set this time aside for relaxing activities such as meditation, stretching, breathing exercises, or reading a book (paper not electronic). This can be done in bed for even better effectiveness.
TRY CBD AS A SLEEP AID
If you are still struggling to sleep at night, adding CBD to your sleep routine may help enhance the methods previously discussed. CBD has been shown to help support a sense of calm and relaxation* which can combat the weight of everyday stresses and help your body relax.*
CBD products formulated with melatonin and other helpful sleep aids could help wind-down in the hours leading up to your bedtime and may help you fall asleep easier and wake up rested. Combining CBD with optimizing your sleep habits by regularly limiting your device time, cutting down caffeine, and keeping a routine can get you on track for a great night’s sleep.
* These statements have not been evaluated by the Food and Drug Administration, These products are not intended to diagnose, treat, cure, or prevent any disease.