A good night's sleep is crucial for our health, immune system, and overall well-being, yet, 50-70 million Americans suffer from a sleep disorder, most commonly from insomnia. Sleep deprivation means less energy, lack of concentration, and even an increased risk of death.
Without getting proper sleep at night, it becomes challenging to complete daily tasks and focus on our jobs and relationships. In contrast, regular sleep and rest help us maintain a quality of life, so no wonder you are looking for ways to sleep better, and you've come to the right place! In this article, we'll provide you with tips for better sleep that have already worked for us, and we believe they will benefit your sleep too.
Tip 1: Create a Sleep Schedule
Falling asleep can be tricky, but it's way more challenging when you decide to give it a try at random times, whenever you find a room in your schedule for getting rest.
Although it'd be great if our bodies could fall asleep anytime, whenever we wanted, that's not how it works. Circadian rhythms are 24-hour cycles in our body's internal clock, responsible for timing essential functions and processes in the body, including the sleep-wake cycle.
Our internal biological clock controls the timing of sleepiness and wakefulness throughout the day. The only way to maintain a healthy circadian rhythm is to follow a sleep schedule and go to bed and wake up at the same time every day. Having a sleep schedule will help you regulate the body's internal clock's timing, so you can fall asleep more quickly, stay asleep, and wake up feeling refreshed in the morning.
Tip 2: Exercise
Exercising is not only a mood-booster and a healthful habit, but also an excellent way to get better sleep. It helps release energy, reduce stress, improve mood, and stop unwanted negative thinking - a common reason for many people not falling asleep. The exercise you choose to do depends on your health, resources, time, etc., but the common ones for better sleep are cardio exercises like running, cycling, walking, swimming, etc. Yoga is also a very famous exercise to relax the body and mind and can help promote better sleep. However, exercising makes our bodies release endorphins that can make us feel awake, so it's best to exercise about 1-2 hours before bedtime so the brain has time to slow down and rest.
Tip 3: Don't Bring Your Electronic Gadgets to Bed
The internet does undoubtedly help us achieve a lot throughout the day, but for a better night's sleep, it's better to go offline before bedtime. That's because before we fall asleep, our brain needs to produce melatonin, a hormone crucial for regulating the sleep-wake cycle.
The brain produces melatonin in response to the darkness. The blue light from electronic devices signals the brain that it's not dark yet, so there's no reason to produce the hormone if it's still daylight, and that's how you end up feeling awake even when you feel exhausted. Besides, most of the content you see online probably makes you feel stressed and overwhelmed. People die every day; there are new variants of the virus emerging, natural disasters, etc. Without a doubt, such disturbing news can increase cortisol levels in your body and make you stressed, so it'll get even more challenging to wind down and fall asleep.
Tip 4: Create a Good Sleep Environment
The environment you create in your bedroom can significantly impact your sleep. When there is too much light or noise in the room, it'll get challenging to fall asleep. Your bedroom must be dark so the brain can release melatonin. If you cannot control the light in the room because of streetlights or your partner reading a book while you try to drift off, it's best to get a sleep mask, and if the street noise keeps you awake, try using silicone earplugs for blocking the noise.
Air temperature can also be a factor in getting a better night's sleep, and studies have found setting the thermostat to around 65 degrees Fahrenheit can help get better sleep. Moreover, invest in a comfortable and high-quality mattress and a pillow, both of which can affect your sleep quality.
Tip 5: Try Natural Remedies
Many people who struggle to fall asleep at night try natural remedies to help. One of the most common ingredients in sleep supplements is melatonin. Because our lifestyle habits or specific health conditions can suppress its release, melatonin supplements can help maintain the sleep-wake cycle, hence help you get a better rest at night.
Although there's not enough proof it can directly fight insomnia, valerian root is another common natural ingredient widely used for better sleep. You can find valerian herbal supplements at grocery stores, health food stores, and drug stores.
Aromatherapy is also widely used for better sleep, and lavender oil is a common choice amongst those who want to relax before bedtime. Lavender is famous for its calming effects, and sniffing some before bedtime through a diffuser may help you wind down.
Looking for an Effective Way to Improve Sleep? Try our Sleep Support CBD Softgels with Melatonin
Many reasons can keep you awake at night, whether they're your lifestyle habits or health conditions. When healthful habits aren't enough, you may begin searching for a natural solution to help. Melatonin is crucial for your sleep, and its supplements can help, but you may want to find a more innovative advanced formula that goes beyond supplements you can find at a local grocery store.
Luckily, Primabee's CBD Sleep Support Softgels with CBN + melatonin are here to help. With 25mg of phytocannabinoid-rich hemp extract and 3 mg of CBN and melatonin, each softgel combines the top-grade CBD and CBN with melatonin to support better sleep and enhance relaxation.
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