There’s no better feeling than waking up refreshed and rejuvenated after a full night’s sleep. Giving our brain and body the time to rest, reset, and repair puts us in a better state physically and mentally to function at our best. However, we all know that sleep is not as simple as getting into bed and closing our eyes. With a large population suffering from sleeplessness and insomnia worldwide, establishing effective bedtime habits is now more important than ever to restore our health and wellbeing. Here we’ve researched and found the most reliable methods that are scientifically proven to help you catch some Zs.
Hot and Bothered
As cozy as they may be, your fuzzy PJs could be what’s affecting your slow wave and REM sleep. This is because sleep is initiated by a drop in core body temperature of ~1.5°C that can’t be achieved when you’re too warm.
It sounds counterintuitive, but try taking a hot shower or bath right before bed. Hot temperatures cause your blood vessels to dilate, making your blood to rush to your skin surface. Once you step out of the shower, your body heat quickly radiates out to the environment and your core temperature plummets. This drop in heat will help your brain think that it’s time to sleep.
Plan Your Day Around Sleep
Though it seems simple, we often forget that our choices throughout the day have long-term effects that interfere with our nightly rest. Planning out your day strategically can be much more effective than a bedtime routine that only happens right before you hit the sheets.
Naps, caffeine, big meals, exercise, and screen time all too close to bed can negatively impact your sleep. Instead, try limiting these activities earlier in the day and reserve the PM for unwinding. Make sure to also get plenty of sun during the day as well since light cues naturally program your circadian rhythm to produce more melatonin at bedtime.
Balance and Consistency
Our sleep cycle is greatly influenced by our body’s natural endocannabinoid system (ECS). Not only does CBD help balance our ECS for better sleep, but it may also improve mood and stress levels which contribute to a more restful state of mind.
Sticking to a consistent sleep-wake schedule that occurs at the same time every day (even on weekends!) is said to be the most important factor in falling asleep quickly and soundly every night. Keeping this routine, along with a nightly dose of CBD Sleep Oil or CBD Gummies, can help build up a strong circadian rhythm that reliably signals your body that it’s time to rest every night.
When All Else Fails
When nothing seems to work, it’s best to get out of bed and distract yourself with a boring or calming task. Constantly checking the clock and thinking about the all sleep you’re missing out on can actually reinforce anxiety around sleep and wakefulness in bed.
If you find yourself endlessly tossing and turning, try a relaxing, low-impact activity like reading a book or making a to-do list for the next day. Once you feel sleepy again, you can try quietly returning to bed to sleep again.
There are countless number of methods you can use to improve your quality of sleep every night and an infinite list of articles supporting them. At the end of the day, the most important sleep tip is the one that truly works for you and reduces your individual stress levels. Having patience and consistently practicing good sleep routines will allow you to finally reap restorative rest every night to elevate your everyday mood and quality of life.