Sleep is essential to health. Unfortunately, many people struggle to get enough rest at night. Stress, irregular schedules, and lifestyle factors can make it difficult to get the restorative sleep we all need.
Sleep deprivation is a more serious health hazard than many realize because it can lead to a large number of physical and mental illnesses. It can affect the cardiovascular system, the brain, the immune system, and hormones, causing obesity, diabetes, cardiovascular disease, and even cancer.
Although sleep can be affected by a variety of factors, you can adopt habits that promote better, more restful slumber.
Take a Sleep Supplement
Few people realize the benefits of CBD for sleep when researching supplements. A proprietary blend of nutrients and CBD oil can promote a restful night. CBD oil is extracted from the Cannabis sativa plant. You won’t get “high” because this cannabis plant isn’t psychoactive. It contains no THC, or tetrahydrocannabinol.
Drop Your Stress Levels
Stress can be reduced and mental and emotional health improved by adding self-care practices into your daily routine. You can reduce your overall stress by getting a professional therapeutic massage, taking a Qigong class, connecting with yourself through journaling, developing healthier relationships with others, and engaging in fun activities.
Follow a Schedule
Sleep on a regular schedule. Establish a sleep routine that includes mild physical activity, such as gentle stretching. Avoid any intense exercise within 3 hours of turning in.
A variety of studies on the optimum number of hours for good sleep conclude that most people need from six to eight hours per night to feel rested. Consistency with your schedule to ensure you get at least this amount of time to rest will help you maintain a healthy sleep-wake cycle.
People who wake up at the same time each day because they go to bed at the same time see significant improvements in their sleep quality. This habit will regulate your sleep patterns and you will have more energy throughout the day. You will also feel less fatigued, think more clearly, and handle stressful situations better.
Monitor What You Eat and Drink
You should eat a smaller meal at dinner because when you go to bed with a full stomach, it’s difficult to fall asleep. Ideally, eat at least two hours before bed.
Avoid coffee, cigarettes, and alcohol before bed. Since nicotine and caffeine both have stimulating effects, they can take hours to wear off. Although not stimulating, also avoid alcohol before bed. Alcohol is often considered a sleep aid because it may help you feel drowsy, but it can disrupt the quality of your sleep.
Wind Down Before Bed
Create a sleep ritual before going to bed. It’s a mistake to go straight to bed after doing something stimulating like watching TV or talking with your family. A hot bath or shower, reading, meditating, or listening to calming music are some of the most relaxing ways to get ready for bed.
Design a Soothing Bedroom Environment
Your bedroom should be a peaceful place where you can rest well. For best results, create an environment that is quiet, cool, dark, and silent. In addition, turn off any monitors or TV screens in the room. Also, stay away from exposure to white light from electronic screens for at least an hour before going to bed because this makes it difficult to sleep.
Quality Sleep Makes All the Difference
Although there are several factors that can affect the quality of your sleep, from work stress and family responsibilities to unexpected challenges like illnesses, following these suggestions will help you get a good night’s rest. Once you improve the quality of your sleep, the quality of your life will improve, too. You will be more patient at home and more productive at work.