Tired of counting sheep to fall asleep? You are not alone!
According to the American Sleep Apnea Association, it’s estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes. Whether it’s your demanding lifestyle that’s turned you into a night owl or you simply just haven’t learned to unwind at night, poor sleep can have negative effects on everyone such as: a weakened immune system, increased stress and elevated hunger levels which can lead to serious conditions such as obesity and Type 2 diabetes.
Now more than ever it’s important we get the quality sleep our bodies need in order to function properly. The good news is, YOU have the power to create a nighttime routine that works for you.
To help get you started we’ve listed steps to help you build a nighttime routine that will have you well rested and feeling your best as soon as you wake up!
1.) Have A Light Snack Or Relaxing Drink
Hungry before bed? Don’t reach for heavy foods, these take longer to digest which will keep you more alert than you’d like. Going to bed hungry can also disrupt your sleep, so find a balance and eat a light snack such as yogurt or nuts & berries a few hours before bed time.
It’s also best you avoid alcohol and caffeine right before bed. Caffeinated drinks such as coffee are stimulants which can take hours to wear off therefore making it harder for you to both fall and stay asleep. If drinking a nightcap was part of your nighttime routine before, it’s time to switch to something a little more relaxing such as herbal tea- alcohol may help you to fall asleep faster but it disrupts sleep patterns, lowering the quality of sleep you actually get.
2.) Take A Warm Bath
According to research from Cornell University Medical College, a nighttime drop in core body temperature helps to increase your ability to fall asleep as well as enjoy the coveted deep layers of sleep.
The best way to trigger a drop in body temperature is actually to raise it two to three hours earlier by taking a warm bath. Once your body senses the increase in core temp, it then responds by directing blood flow toward your skin, which quickly releases heat. Not only is this a great way to relax after a long day but you’re setting yourself up for a better night’s rest.
3.) Switch Off Electronic Devices
Unwinding with your gadgets before bed is a big no-no!
Whether it’s your smartphone, television, tablet or computer, all of these should be avoided before you’re ready to catch some shut-eye because they stimulate your brain, can create stress (reading emails/news), and the blue light emitted from these devices can disrupt the melatonin rhythm-a rhythm that is essential to helping you fall asleep, stay asleep and wake up feeling refreshed.
Make it a habit to create a no-tech zone at least an hour before bed and try switching your phone for a good book!
4.) Make Your Bedroom As Comfy As Possible
Optimizing your room for sleep is essential to catching your Zzz’s.
Part of your nighttime routine should include keeping your room cool (between 60-67 degrees), quiet (earplugs are useful if you can’t control outside noise) and as comfortable as possible by investing in a good mattress, sheets and as many pillows as you deem necessary! Weighted blankets are also helpful because they are known to calm the nervous system and increase melatonin levels.
Incorporating scents such as lavender can also help to decrease your heart rate, skin temperature, blood pressure as well as make you feel drowsy and more relaxed.
Writing down your thoughts can help you tremendously with clearing your head before sleep. Take 5-10 minutes to write down your to-do list for the next day, what you’re thankful for that day, what you accomplished and anything else you simply need to just get out. Journaling is one of the best ways to decompress from your day and prepare yourself for the next.
6.) Take CBD
Taking natural remedies such as CBD during your nighttime routine can also help to ease symptoms that may be keeping you from catching the Zzz’s you need.
Anxiety and stress are among the most common factors that can cause trouble sleeping, as well as muscle/joint discomfort. Homeopathic alternatives can help alleviate these symptoms, so we recommend giving them a try!
Since everyone is so different, experimenting with CBD is key in finding what works for you.
Our CBD Sleep Aid Capsules not only contain 25mg of CBD, but they’re also formulated with 5mg of Melatonin to improve the length and quality of your sleep so you can wake up feeling refreshed and ready to take on the day ahead!
For a better night’s rest, take a CBD Sleep Aid Capsule before bed & try our Night Time Relaxation Technique!
- Release your shoulders from your ears
- Unclench your jaw
- Remove your tongue from the roof of your mouth
- Now breathe again!
Keep in mind, the key to creating an effective nighttime routine is remaining consistent. Our sleep system likes predictability so having a solid routine helps the brain know that it’s preparing for sleep. For some people it may take a few weeks or even a few months for their bodies to cement a routine. All of the aforementioned steps may not be conducive to sleeping for you personally, so it’s important to find what works best for you and once you do, stick to it!