It’s no secret that sleep’s a big issue in our society–we all know how crucial it is to our health and wellbeing, and yet more and more Americans count themselves lucky if they get 6 hours of sleep, let alone the recommended 7-9.
According to the Sleep Association, 50-70 million Americans suffer from some sort of sleep disorder. And while the cause is sometimes a relevant condition like anxiety or insomnia, a lack of sleep may come from a number of different causes.
If you’re suffering from a profound struggle to get back to sleep, it’s always encouraged to talk to a medical professional. Often, though, we’re tossing and turning because of the little things, and for some of us, a small adjustment could make a world of a difference.
Try Melatonin Before Bed
Melatonin plays a role in balancing the body’s circadian rhythm, which tells you when it’s time to eat, sleep, and wake up in the morning.
And melatonin specifically plays into the regulating of sleep, and our brains create more of it when it’s time to rest.
In order to keep your melatonin levels optimal, try avoiding things that inhibit it. For instance, alcohol consumption, blue light exposure, and caffeine may interfere with melatonin production, leading to another sleepless night.
On top of that, we can potentially boost our melatonin levels with a melatonin supplement, as mentioned above.
When taking melatonin, it’s typically recommended to do so at least 2 hours before bedtime, and to stick with lower doses as often as possible.
Additionally, melatonin may be more effective when taken with CBD.
CBD + Melatonin for Sleep
While CBD and melatonin function in different ways, it has the potential to work as a complementary duo.
This is because melatonin alerts your brain that it’s bedtime, while CBD sends signals to the brain that help you stay asleep.
And when you’re looking for a night of sleep that’s truly high-quality, CBD gummies for sleep make the perfect nightcap. With a formula combining hemp-derived CBD with melatonin, these gummies come in an assortment of flavors including cherry, pink grapefruit, watermelon, strawberry, orange, blue raspberry, lime, grape, green apple, mango, pineapple, and lemon.
Exercise During the Day
Exercise is beneficial for a number of reasons, and a better night’s sleep just might be one of them.
Studies have shown that consistent exercise can help ease sleep-related issues, and it may improve your sleep quality overall. And vice versa, research has shown that a lack of sleep can have a negative effect on physical activity during the day.
This is all to say that sleep and exercise have an important relationship with each other, and whether it’s a 5-mile run or a 30 minute walk, moving around more will help you sleep better at night. And with a good night’s sleep, you can count on a better workout in the morning.
Use the Right Pillow
If you’ve ever woken up the next morning with a kink in your neck, you might say you “slept funny,” and you’re probably not wrong.
Posture plays a huge role in sleep quality, especially in the neck and shoulders, and that’s why using the right pillow is so important.
Using the proper pillow will keep your spine in alignment during rest, and today, you can find a pillow that will accommodate any sleep position. If you sleep on your back, make sure the pillow supports your neck and head so that it’s aligned with the shoulders. If you sleep on your side, make sure you use a pillow that keeps your head in a neutral position.
Turn Off the Blue Light
If you’ve been binge-watching your favorite show before bed, it just might be the culprit behind your tossing and turning.
Screens emit blue light, which is naturally occurring in sunlight, and it helps signal our brains that it’s time to wake up. And when we’re exposed to blue light in the evening, it may interfere with our internal clocks.
It’s generally recommended to steer clear of bright screens at least an hour before bed. But if watching your favorite series with your partner is integral to your evening relaxation, turn down the brightness, and make sure your device is in night mode. Blue light glasses may be helpful, as well.
Create the Space
A good night’s sleep starts with a solid sleep routine, and it’s much easier to create one when you sleep in the right environment.
Sometimes, a few small changes are all you need to create the perfect space in your bedroom, especially when you use the senses for reference.
Take sound, for instance: of course, we want to keep it down, but if there are noises outside beyond your control, try adding a sound machine, or simply keep the fan on. Earplugs may help, as well.
It’s also recommended to keep the temperature low, as well. Generally speaking, we humans tend to sleep better when it’s under 70° F (or 21° C).
Additionally, make sure your space is dark at night. Put up blinds or curtains, and wear a sleep mask at night. And if you end up getting up in the middle of the night, try keeping lights at a minimum.
Finally, it’s important to associate your bed with only 2 things: sleep and sex. Avoid activities in bed like working, as it’s important to create that subconscious association.
Whether it involves exercise, a new pillow, CBD, or just turning down the thermostat, establishing a routine is important to better sleep, so make sure to establish a bedtime regimen, and to do it with intention.