Getting a good night’s rest is essential to your mental and physical well-being. However, as our world starts getting crazier and crazier, more and more people are reporting a drop in sleep quality and amount. Here are five tips that are essential to getting better sleep at night.

  • Do something relaxing before bed

It’s important that you find a relaxing activity to do before bed. Many people find it hard to fall asleep because their brains are still in go mode. Finding something relaxing to do whether it be meditating, reading a book, or doing a craft that doesn’t require a lot of thought, will allow your brain and body time to wind down. It’s recommended you do this an hour or 2 before bed. That way when you are ready to lay down, so is the rest of you. 

If you’re someone who has trouble meditating using CBD oil can help. Taking a few drops 10 to 15 minutes before you start can help relax your body, and make it easier to relax and slow your mind, which should bring you into that meditative state faster. 

  • Stick to a sleep schedule.

Sticking to a sleep schedule, going to bed and waking up at the same time even on the weekends, is essential to getting better sleep. This reinforces your circadian rhythm, or your body’s normal sleep-wake cycle. Pick a time when you normally feel tired so you’re not just laying in bed tossing and turning. If you haven’t fallen asleep within twenty minutes, get up and do something relaxing, then go back to bed when you feel tired. In time your body will naturally fall asleep and wake up around the same time. 

If you’re getting enough sleep then you should be able to wake up even without an alarm clock. According to the National Sleep Foundation you need 7-9 hours of sleep a night, if you find that you still need an alarm clock, then you may not be getting enough. In this case move up your bed time so that you are getting the recommended amount. Getting outside into the sunlight for five to thirty minutes when you first wake up will help as it signals to your body that it’s time to be awake. 

  • Avoid bright lights at night

Another essential to getting better sleep is to avoid bright lights at night. Since bright lights signal to your brain that you’re awake in the morning. It is important to turn your lights off at least thirty minutes before you lay down. The darkness signals your body that it’s time for bed. Because Melatonin, which is a natural chemical your body produces to help regulate your body’s sleep-wake cycle, is affected by light. 

So try powering down your devices, and lowering your lights before you go to bed, this should help your body become tired so you can fall asleep faster.

  • Avoid eating or drinking certain things before bed

Going to sleep full or hungry can keep you from being able to fall asleep. As the discomfort caused by these can keep you from being about to fall asleep. So it’s suggested you don’t eat heavy or large meals a few hours before bed. 

Avoid drinking caffeine such as coffee or energy drinks later in that day as this is a stimulant and the effects take hours to wear off. If you do crave coffee later in the day try decaf. 

  • Try CBD

CBD has been shown to help with sleep. It’s a natural way to help relax the body and fall asleep faster. No Borders Naturals Sleep gummies are great for helping you fall asleep as they also contain 0.05mg of melatonin to help you fall asleep fast. The CBD is infused into the gummy so you know you’re getting exactly the amount of CBD per gummy they say. A couple of drops of a CBD tincture under the tongue before bed can help as well. CBD works by interacting with the endocannabinoid system in your body. It doesn’t contain any psychoactive properties so you get the benefits of THC without being high. Many people have turned to using CBD because they like the all natural remedy.

Final Thoughts

Getting enough sleep is very important to your overall health. Hopefully these 5 tips that are essential to getting better sleep will help you fall asleep faster and get a good night’s rest. If you try changing some of these habits and are still having trouble sleeping, talk to your doctor or a sleep expert about other ways to help. 

Sources

  1. https://www.healthline.com/nutrition/17-tips-to-sleep-better#5.-Try-to-sleep-and-wake-at-consistent-times
  2. https://www.sleepfoundation.org/articles/healthy-sleep-tips
  3. https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
  4. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  5. https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-tips