At some point in their lives, most people experience at least a minor sleeping problem—whether it’s difficulty falling asleep, staying asleep or an unusual sleeping pattern. Interestingly enough, because humans are exposed to blue light from our computer and phone screens much more often these days, this can actually be one of the major factors in sleep disruption. However, there are many different types of sleep problems. If you find yourself having trouble sleeping, you’re not alone. In fact, 56 percent of the U.S. population suffers from some type of sleep problem.
Not getting enough sleep or good quality sleep can greatly impact other areas of life—from family time to work—which is why we’ve compiled some helpful hints on how to better sleep through the night, from practicing meditation to using CBD oil for sleep.
Reduce Blue Light Exposure Before Bed
Before we can explain why blue light impacts your sleep schedule, it’s important to understand what blue light really is. Our bodies naturally rely on our circadian rhythm to predict and regulate our sleep schedule, but because of the widespread use of artificial lighting in modern society, our bodies often become confused. Historically, humans’ sleep schedules were controlled by when the sun rose and set—wake up when it is light out and go to sleep when it gets dark. However, because we have the ability to control light now, our circadian rhythms don’t quite work the same.
Blue light is one of many on the light spectrum, and blue wavelengths seem to increase our moods and make us more attentive, which is great during the day but not so helpful at night. Because many of our electronics emit blue light, we’re exposing ourselves to a wavelength that stimulates our brain, and most people tend to look at their phones while they lie in bed. If you’re having trouble falling asleep, there’s a good chance your blue light exposure is at least partially contributing to the problem. Try to replace your end-of-the-night phone time with another activity like reading instead.
Avoid Caffeine in the Afternoon
This may sound like an obvious tip, but many people drink more caffeine than is recommended in one day—and pay the price when it’s time to go to bed. If you have difficulty falling asleep, you may end up getting caught in a vicious cycle of waking up tired and drinking coffee all day to feel awake. However, the increased caffeine intake is likely contributing to your nighttime problems. Try using CBD sleep oil before bed to get yourself into a relaxed state. Then, in the morning, if you must have coffee, limit yourself to one or two cups at most and cut yourself off before noon. Once your body is in the habit of getting a full night’s rest, you’ll find yourself relying on caffeine less and less—and hopefully having an easier time getting to sleep each night.
Try CBD Oil for Sleep
A great natural supplement, CBD oil is derived from the cannabis plant, but it does not contain the psychoactive ingredients of marijuana, meaning it can induce feelings of calm and relaxation without the actual effects of feeling “high.” Many people use CBD oil to help unwind before bed or reduce inflammation that can keep them up at night. If you haven’t tried it before, use CBD tincture for sleep, in combination with meditative techniques, to encourage your mind and your body to ease into sleep.
Exercise in the Evening
Although people have different preferences on what time of day they enjoy working out, studies have shown that evening exercise may actually help you fall asleep more quickly and induce longer periods of deep sleep, which is responsible for helping you feel refreshed and well rested. Even if you prefer to do your more intense workouts in the morning or afternoon, taking an evening walk or doing some yoga in the living room may be the key to falling asleep more easily each night.
Try Meditation Before Bed
Meditation offers a plethora of benefits, not only for your sleep schedule but also your mental health. Practicing meditation for even just five to 10 minutes can reduce feelings of stress, anxiety and depression. There are many different visualization and breathing techniques to get you into a relaxed state of mind. Used in combination with CBD oil, this may be one of the most effective ways to naturally regulate your circadian rhythm and encourage better sleeping habits.
Set a Regular Sleep Schedule
Another potential cause behind your trouble falling asleep is an irregular sleep schedule. If you go to bed and wake up at all different times of the day and night, your body may be confused when it’s supposed to release sleep-inducing hormones like melatonin. This is one of the easiest tips for a better bedtime routine as it is completely within your control to devise your own schedule and reset your circadian rhythm. Find a realistic time you can try to go to bed each night and set an alarm for the same time each morning. As your body adjusts, you’ll notice it becomes increasingly easier to fall asleep and wake up each day.
Better Sleep, Better Living
Having trouble sleeping through the night can lead to all different types of issues, from grogginess and brain fog to a decreased sense of productivity and motivation. If you’ve been having trouble falling or staying asleep, these tips may help you get back into a normal sleep schedule and help you to feel refreshed and revitalized each morning. Try using CBD tincture for sleep before bed and avoiding screens for the last 30 to 60 minutes before bed to signal to your brain it’s time to rest. CBD is one of our favorite natural sleep aids because it helps you achieve a state of relaxation without causing those feelings of grogginess often left over from prescription sleeping medications or even melatonin supplements. Give it a try for yourself and see how your sleep schedule improves.