Happy World Sleep Day!
The slogan of this year’s World Sleep Day is ‘Regular Sleep, Healthy Future’. In the last blog we’ve discussed that routine is the key to a balanced and healthy life. Do you know stable bedtimes and wake-up times can bring better sleep quality? Regular sleepers have better mood, psychomotor performance, and academic achievement. Most adults require at least 7 hours of nightly sleep for proper cognitive and behaviour functions. But in this fast-paced modern world, it is challenging to achieve an adequate amount of sleep. In fact, up to 30% of people in developed countries are suffering from chronic insomnia.
The Importance of getting enough sleep
Sleep plays a vital role in good health and well-being throughout our life. When we sleep, our body is working to support healthy brain function and maintain our physical health. An insufficient amount of sleep will make us less productive, slower our reaction and in long-term it may even lead to heart disease, high blood pressure, diabetes etc.
How can we sleep better?
When it comes to sleeping problems, many people may think the easiest way is to turn to sleep mediations. However, these drugs can have side effects—including dizziness, drowsiness, dry mouth and headaches. Before turning to pills, try these tips to help you get a better night’s sleep:
🌿 Adhere to strict bedtime and wake-up time
Our body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with bedtime and wake-up time can aid long-term sleep quality. Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep–wake rhythm.
🌿 Avoid heavy meal before bedtime
Eating late at night can lead to poor sleep and hormone disruption. If you're hungry before bed, try to eat a small healthy snack or drink a glass of warm milk to satisfy you until breakfast.
🌿 Reserve bed for sleeping
Only use the bed for sleeping. That means no watching Netflix, studying in bed and definitely no scrolling on social media. If you are finding difficult to sleep, get out of the bed and do something relaxing to put your mind at ease. The bed needs to be a stimulus for sleeping, not for wakefulness.
🌿 Make your bedroom comfortable
Optimize your bedroom environment. Try to eliminating noise and light. Set a comfortable temperature, make sure it’s not too hot or too cold. Your bedroom should be a quiet, relaxing, clean, and enjoyable place for your body and mind to relax.
🌿 Consider CBD
By reacting with the human endocannabinoid, CBD produces calming, pain-reducing and anti-inflammatory effects in the body that can ultimately help you achieve a good night’s sleep. CBD restores and promotes balance to the endocannabinoid system, which keeps our bodies functioning properly and aids the causes of sleeplessness.
Our suggested CBD products for sleep:
If you are new to CBD, this may be the perfect product for you. Let this completely natural and organic CBD oil creates a calming atmosphere as you drift into deep sleep.
These pouches allows CBD to be easily absorbed. They are designed to soothe even the busiest of minds and help the day drift away, sending you off to the land of nod.
These adorable bear delivers 10mg of soothing hemp-derived cannabinoid extracts. Not only they are super tasty, they can also help you to unwind and destress.
Comment below and share with us if you have other sleep hacks!