Sleep is essential for good health and well-being throughout life. Good sleep improves mood, reduces stress levels, supports mental health, and helps a person maintain optimal physical health.
Many things can hamper a good night’s rest, including stress, diet, pain, and certain medical conditions. We all know the dismay of waking in the morning feeling groggy and irritable due to sleeplessness. When you don’t get enough sleep, you feel tired, find it hard to concentrate, and may struggle to get through a normal day.
It’s imperative that we find healthy and effective ways to support a good night’s sleep for our overall well-being.
Natural wellness products, like CBD and melatonin, are a great way to promote sleep. CBD may help calm the mind and prepare us for bed, while melatonin helps regulate the sleep-wake cycle. Additionally, there are certain practices we can implement to improve sleep further.
Here are five simple life hacks to support a good night’s sleep.
1. Stick to a Regular Sleep Schedule
The recommended amount of sleep for an adult is 7 to 8 hours each night. Sticking to a sleep schedule by going to bed and getting up at the same time every day reinforces your body’s sleep-wake cycle. Basically, your body knows what time to sleep each night and prepares accordingly.
The key to a healthy sleep schedule is to think about when you would like to go to bed and wake up and stick to these times as much as possible, even on weekends. Your schedule might be thrown off from time to time, but it’s important to reset it again ASAP. A sleep schedule makes it easier to fall asleep each night and can improve the quality and length of sleep.
2. Make Some Lifestyle Changes
Your daytime activities can greatly impact your sleep patterns. For instance, long daytime naps can interfere with nighttime sleep. Therefore, it’s wise to limit naps to no more than one hour and avoid naps late in the day.
Also, limit your caffeine intake later in the day. Caffeine can stay in your system for up to six hours, so it’s best to avoid it after 4pm, or earlier, depending on your preferred bedtime. Rather stick to decaf drinks in the evening.
Physical activity should also be avoided too close to bedtime. Adrenaline from a good workout increases alertness, which interferes with sleep. Try to finish your workout at least three hours before bed to give your body time to wind down.
Incorporating CBD products into your day can also be helpful. CBD works to support overall health and well-being by helping keep the body in balance. When our body is in tip-top condition, it’s easier to get a good night’s sleep.
3. Find a Relaxing Nighttime Routine
Your activities during the evening can greatly impact your ability to fall asleep and stay asleep every night. Creating a relaxing nighttime routine, which involves a set of activities you perform in the same order every night before bed, lets your body know it’s time to wind down and prepare for sleep. It should start 30 to 60 minutes before you go to bed.
Nighttime routines can vary but tend to include calming activities like taking a warm bath, reading, and preparing a cup of chamomile tea. Adding CBD to the mix is also an excellent idea.
CBD has calming properties and may help relax the body and mind. Many users find it to be useful in promoting a good night’s sleep since it can help them switch off after a long, stressful day. Our CBD gummies are delicious and can be eaten an hour before bed, or you can add some CBD oil to your evening tea. Additionally, our bath bombs may enhance the relaxing qualities of a warm bath.
4. Create a Restful Bedroom Environment
Our bedrooms can have a surprising effect on sleep. Transforming your bedroom into a sleep oasis gives your body time to adjust to the idea of sleep. You can do this as part of your nighttime routine.
As you start preparing for bed, keep your bedroom cool, dark, and quiet. Dim the lights – electronics and electricals – so that your body knows it’s time to start preparing for sleep. Try to put your phone away because the temptation to surf the web or scroll on social media keeps the brain active, which can make it difficult to relax and fall asleep.
Here are a few more tips for creating a peaceful bedroom environment:
- Try aromatherapy. Calming fragrances, like cedarwood and lavender, can support restful sleep.
- Clean bedding and fluffed pillows create a more relaxing effect. Moreover, a comfortable bed can improve sleep quality.
- Keep your bedroom cool. Fans are great because they help keep the temperature comfortable and minimize distracting sounds.
- Use black-out curtains to ensure the room is dark so your internal clock knows it’s bedtime. Any sort of light, whether it’s sunlight, street lights, or moonlight, can confuse our body and brain.
5. Keep a Sleep Journal
Finally, it may be worth keeping a sleep journal to help identify and resolve your sleep issues. The most accurate sleep diaries are filled out every day and document core sleep habits and patterns, including when you go to sleep, when you wake up, and any sleep disturbances you deal with during the night.
Think about your activities before bedtime and factors that may have influenced your sleep, like drinking alcohol or caffeine, taking sleeping pills, exercising, or eating. Certain foods could have a negative effect on sleep.
Keep the journal for at least two weeks and take note of the things that could be disrupting sleep.
Good sleep supports mental and physical well-being and contributes to the overall quality of life. When we’re well-rested, we can go about our daily activities with more ease and are better equipped to handle any challenges the day may throw our way.
Above, we have highlighted five practices to help support a good night’s sleep. Incorporating CBD into the mix can be incredibly beneficial, providing users with a natural way to calm the body and mind before bedtime.
Many of Premium Jane’s customers employ our CBD formulas to promote quality sleep. From oils to topicals and everything in between, there is a CBD option for everyone.