Tips for a Better Night’s Sleep

Sleep, that often elusive activity that many of us struggle to achieve. If worrying about lack of sleep is keeping you up at night, you’re not alone. The Centers for Disease Control (CDC) estimates that one third of Americans don’t get the amount of sleep they need, which is a recommended seven or more hours a night for adults. According to the CDC, not getting enough sleep is linked to several chronic diseases and conditions such as type 2 diabetes, heart disease, obesity and depression. Sleep-related disorders such as insomnia, narcolepsy, restless leg syndrome and sleep apnea lead to a host of other issues, some quite serious. Of course, fatigue behind the wheel of a vehicle can lead to great tragedy.

If you’re one of the two-thirds of Americans who aren’t getting the right amount or kind of sleep needed to live a more healthy life, we’ve got some tips to help you get ready for sleep (and stay asleep). If you suspect, however, that you have some underlying medical issues that are causing your sleep issues, please seek out medical advice. The following tips are not meant to replace any potential medical attention you or a loved one might need.

A Cuppa Hot CBD Tea

There’s something inherently calming about a cup of hot decaffeinated tea before bed. With the exception of Focus and Center, both of which contain caffeinated teas, our CBD hot teas are herbal and do not contain caffeine. We particularly recommend Sleep, so named because its properties are perfect for preparing you for a great night’s sleep:

• Hemp extract, flowers and leaves. With a base of 25mg of our home-grown, all-natural hemp, Sleep’s CBD foundation sets the stage for relaxation.
• Moringa. Also known as the drumstick tree, miracle tree, ben oil tree or horseradish tree, moringa has been used for centuries for its health benefits. It is rich in antioxidants, vitamins, minerals and proteins.
• Holy basil. Originally grown in India, this plant is used in Ayurvedic medicine as an adaptogen (a natural substance considered to help the body adapt to stress and to exert a normalizing effect on bodily processes). The Hindu name for holy basil, “Tulsi,” means “the incomparable one.” It is considered a sacred plant by the Hindus. While it is related to the basil we use for cooking, holy basil has notes of peppermint, cloves, licorice or lemon, so keep it away from your spaghetti sauce. Or not.
• Turmeric. This spice is the main spice used in curry, but the plant’s root is often used to make medicine. Turmeric contains curcumin, a chemical that is thought to help with inflammation.
• Goji berries. This bright orange-red berry, also called a wolfberry, has been called the “fountain of youth” berry. While we make no such claims of eternal youth, we can say this berry is packed with nutrients and antioxidants. They have a lovely somewhat tart flavor.
• Coconut. Once a widely maligned food, coconut has been rediscovered as having some very beneficial properties. It is a powerhouse of manganese, which is essential for bone health, as well as many other nutrients.
• Nutmeg. Nutmeg is lauded for many potential health benefits, including reducing insomnia. Plus, it’s so darn delicious!

Give Your Sleep a Hemping Hand

If you haven’t already, incorporate some other CBD products into your evening routine to prepare your mind and body for rest.

• Let tinctures help you unwind. Adding some of our Rest or Chill tinctures to your evening cuppa is something many of our customers say helps them achieve a better night’s sleep. While everyone’s experiences vary, many people say it helps alleviate aches, pains, stress and worry, all enemies of grabbing some healthy zzzzzzz’s.
• Take a hot CBD bath. Everyone knows how relaxing a nice soak in a hot bath can be. When you add in our Peppermint CBD Bath Ball, you up the relaxation factor by a good margin. Inhaling the peppermint essential oils and taking in the 250mg of CBD will take the edge right off.
• Give yourself some lotion love. After that bath, apply some Glow lavender and arnica lotion to your body and some Glow salve to your lips. The act of massaging the lotion into your skin is a soothing one, and the added CBD takes you one step closer to Sleepytown.

Other Tips for Better Sleep

In addition to creating a calming tradition like drinking a cup of Sleep before you go to sleep, incorporate some of these tried-and-true practices into your routine:

• Make sure your bedroom is dark. A nightlight is fine, but turn off the rest and close your blinds/curtains.
• Get rid of the blue light! Turning off the tv is really important to getting a good night’s rest. Not only can the light from the tv delay your ability to fall asleep, or interrupt your sleep cycle, but your body is soaking in the blue light from your tv (and your phone). That can suppress the production of melatonin, the hormone that keeps your sleep/wake cycle in check.
• Keep it on the cool side. While there’s no one-temp-fits-all magic number, we all know it’s hard to sleep when you’re hot. Adjust the temperature to what feels cozy for you under the covers.
• Keep a consistent bedtime. When your body gets used to going to bed at a certain time on a regular basis, it will start to ready itself for sleep. Circadian rhythms and all that science stuff.
• Eat dinner earlier in the evening. Eating a heavy meal late at night means your body has to do some hard work digesting that food. Give it a break by eating a sensible meal a few hours before hitting the hay. Plus, if you’re gonna have heartburn, better earlier than later.
• Caffeine and alcohol. Obviously, having caffeine before bed isn’t a great idea. And while it might seem like alcohol would help you sleep, too much can have the opposite effect and disrupt your sleep.
• Indulge in some self-care. Massages are a wonderful way for the body to unwind and relax. If you don’t happen to have a masseuse at home, no worries. Give yourself a face massage before you go to bed to help get in the mood for sleep.
• Write in a journal or use a guided meditation. These practices can help empty your mind of whatever’s on it, allowing you to have a clean slate for a peaceful night’s rest.

Have trouble falling back asleep after you wake up in the middle of the night? Try these simple activities:

• Get up. It may sound counterintuitive, but if you’re wide awake and tossing and turning, get out of bed and go to another room. Staying awake in bed, over time, can train your brain that bed is a place where it’s cool to be awake rather than asleep.
• Read a book. Reading can be a great way to fall back asleep. Having a soft book light rather than having to turn on a harsh, bright light is best. And while you may be tempted to turn on the tv, tablet or phone, remember: stay away from the blue light!
• Meditate. If you meditate regularly, you’ll know how to use this mind-calming technique to lull yourself back to la-la land. If you’re not a meditation practitioner, try keeping a book of meditations next to your bed that you can refer to until you’ve got meditation down pat.

We hope these tips help you achieve better rest on a regular basis. Sweet dreams!