Do you consider yourself a deep-sleeper or a light-sleeper?
Cracking the sleep code is no easy task. But if we haven’t cracked the code yet, are we going to be trapped with insomnia and sleep deprivation? What can we do to improve our sleep?
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep or suffer from sleep problems like insomnia. A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
Think about all the factors that can interfere with a good night’s sleep – from work stress and responsibilities to unexpected challenges, such as illness. Lack of sleep can lead to serious health problems like heart disease, obesity, and depression. So, getting quality sleep is not a luxury, it’s a necessity. The good news is great sleep is within your reach.
Significant improvements always start somewhere. If you want to improve your sleep and start building a healthy sleep routine to last, try out these tips…
- Minimize your pre-bedtime blue light exposure
Electronic devices like our mobile phones and computers emit high-intensity blue light that gets misinterpreted as daylight. This is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This in turn reduces melatonin production at night when you should be winding down for bed. Avoid prolonged use of light-emitting screens within the last 2 hours before bedtime.
- Prepare your internal clocks for bedtime
Your internal clocks need time to adjust for sleep. Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Start going to bed 10-15 minutes early. Being consistent reinforces your body’s sleep-wake cycle and can aid long-term sleep quality. If you don’t fall asleep within about 20 minutes, leave your bedroom, and do something relaxing. Go back to bed when you’re tired and repeat as needed. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques can promote better sleep. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour.
- Make sure your bedroom is a cool temperature
Body and bedroom temperature can also affect sleep quality. As you may have experienced during the summer, it can be much harder to get a good night’s sleep when it’s too warm. Scientists recommend that the ideal bedroom temperature is 18°C. Your body temperature decreases to initiate sleep, so a cool room can help you fall asleep.
- Avoid late-night snacks
Eating late or too close to bedtime can confuse your digestive system. It can negatively affect both sleep quality and the natural release of melatonin. Don’t go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime.
- Pause the caffeine
Avoid the afternoon caffeine boost. The stimulating effects of caffeine take hours to wear off and can wreak havoc on quality sleep, by stimulating your nervous system and stopping your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6-8 hours. Therefore, drinking large amounts of coffee after 4pm is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping. Substitute with decaffeinated coffee or a relaxing tea.
- Avoid alcohol late in the evening
While a pre-bedtime drink may make you feel sleepy, your sleep quality takes a hit. Alcohol before bed disrupts your circadian rhythm, increasing your heart rate and altering night time melatonin production. Try to give your body at least 3 hours before bed to digest anything.
- Wind down before bed
Listening to music can help your mind and body wind down before you sleep. A relaxing bath or shower is another popular way to sleep better. Taking a hot bath 90 minutes before bed may improve sleep quality and help you to achieve a deep sleep.
Optimise your bedroom environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep, including temperature, noise, external lights, and room arrangements. Try to minimise external light and noise to get better sleep. Make sure your bedroom is a quiet, relaxing, and calming place.
Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy high-quality bed sheets and mattress and change both every 5-8 years for optimal results. If you haven’t replaced your mattress or bedding for several years, this can be a very quick fix.
CBD may help promote restful sleep. However, some CBD products have a little extra oomph from added ingredients or naturally occurring terpenes. It is important to read CBD product labels to ensure that what you’re getting is high quality.
Broad-spectrum products contain a high amount of CBD and smaller amounts of other cannabinoids, flavonoids, and terpenes. Terpenes such as caryophyllene, linalool, and myrcene have anti-anxiety effects. Dreem Distillery Night Drops contain potent broad-spectrum CBD enhanced with our proprietary Super Terpene Blend to further increase its sleep-inducing properties. All of our bath and body products are infused with our Dreem Complex to promote sleep and elevated evening relaxation, made up of broad-spectrum CBD, arnica, juniper, and lavender.
Anxiety and CBD
While anxiety is not a sleep disorder, it massively contributes to poor quality sleep and sleep disorders. CBD calms the nervous system. Research has shown that CBD could reduce your overall stress and anxiety levels.
Insomnia and CBD
People who suffer from insomnia have trouble falling asleep or staying asleep. This in turn affects ability to concentrate and mood. Insomnia is also linked to anxiety, as people suffer from getting inadequate sleep. CBD can be helpful in letting your body transition from REM sleep to NREM sleep more quickly.