29 Mar 6 Keys to a Good Night’s Sleep
Few things are as important to your overall well-being than a good night’s sleep, affecting everything to our productivity, critical thinking, and mood. Here we discuss some tips to ensuring you wake up feeling rested morning after morning.
Increase Exposure to Bright Light or Sunlight During the Day
Your body has its own internal clock to help regulate your sleeping habits, called your circadian rhythm, that tells you to sleep at night and be awake during the day. For people with trouble sleeping, exposure to bright light during the day increased the duration and improved the quality of sleep.
Natural sunlight is best, so get outside as much as you can each day and soak up that sunshine. If that isn’t practical for your schedule, you can buy artificial sunlight bulbs that mimic the same spectrum of light as the sun.
To maximize your exposure to sunlight, it helps not to sleep in too late in the morning, as you’ll see below.
Maintain a Regular Sleep Schedule
The body’s circadian rhythm works best when you keep a regular sleep schedule. So if you like to stay up late during the weekend and make up for it by sleeping in, you may be making it harder to sleep once the week begins. Keeping a regular sleep schedule will help improve sleep quality all week long.
Need a reason to wake up on your weekends? Try getting up and going for a run. As you’ll see in the next section, working out can also improve sleep quality.
Work Out Earlier in the Day
Exercise is a popular way to encourage a good night’s sleep. In patients with insomnia, exercise during the day led to them falling asleep faster, sleep longer, and wake up less.
However, the hormones released during strenuous activity, like epinephrine and adrenaline can lead to alertness and have negative effects on sleep. Therefore, it is suggested you schedule your exercise for earlier in the day when possible to avoid overstimulation close to bedtime.
Just as it is detrimental to work out too close to bedtime, it also harms sleep quality to eat before bed.
Don’t Go to Bed Hungry or Full
Eating late at night might impact the release of melatonin, making it harder to fall asleep. It is best to schedule your meals several hours before your bedtime, so you don’t go to bed too hungry or too full. Planning your meals each day can help ensure that you aren’t eating too close to the end of the day, helping you unwind.
And be sure to avoid snacking in front of the TV or computer in the evening.
Resist Late Night TV
Blue light tricks your brain into thinking it is daytime, hindering the production of hormones like melatonin and making it harder to fall asleep. To avoid blue light’s negative effects on your sleep schedule, resist using screens late at night before bed, including TV’s, laptops, tablets, and even smartphones.
If you can’t avoid using electronic screens before bed, download apps for your computer, tablet, and phone that block blue light after sundown. This simple step will help reduce the time it takes to fall asleep.
Know When to Take Your CBD
Cannabinoids interact with the body’s natural endocannabinoid system, which is responsible for maintaining balance in your system by regulating a long list of functions, including sleep.
It is important to remember that everyone responds to CBD hemp oil products differently. Until you know how your body will react to CBD products, we suggest you take your serving of CBD at least several hours before bed.
With a few smart changes to your routine like the ones described here, you can improve your quality of sleep and feel more restful each morning. Get more wellness tips and information about CBD hemp oil products by visiting our education page.