Do you need to sleep better?
According to a study by researchers from Ball State University and the University of Toledo, more than one in three Americans get less than seven hours of sleep each night, the minimum recommended amount of sleep.
The consequences of not getting enough sleep have the potential to seriously harm your health.
Getting less than seven hours of sleep is associated with an increased risk of developing type-2 diabetes, having a stroke, high blood pressure, coronary heart disease, and premature death.
Not getting enough sleep can also hinder your productivity at work.
A study from Michigan State University showed that a lack of sleep made participants twice as likely to make mental errors than those who were well-rested.
A University of Southern Florida study observed that employees who slept just 16 minutes less than usual found it more difficult to accomplish their work because of off-task and distracting thoughts, or, “cognitive interference.”
Researchers at UC San Francisco found that those who sleep less than seven hours a night are four times more likely to catch a cold, which would result in more sick days.
Getting sleep is important, so in honor of March as National Sleep Awareness Month, here are six great tips that, in addition to CBD, can help you start sleeping well tonight.
Get 15 minutes of sunlight in the morning to help your body wake up.
According to Dr. Michael J. Breus, who is known as “The Sleep Doctor,” the circadian rhythm works best when it is exposed to light and dark.
The exposure to sunlight decreases the production of melatonin, your body’s sleep hormone, to keep you awake and alert.
Create a sleep schedule that you can stick to.
When you go to bed at the same time and wake up at the same time every day (even on weekends), you help maintain a consistent circadian rhythm that will help your body function smoothly, says Dr. Breus.
To set up your sleep routine, you first need to figure out when you need to wake up every morning.
For example, let’s say you need to wake up at 6:30 am.
Since sleep cycles occur in intervals of about 90 minutes each and you need at least seven hours, aim to achieve five sleep cycles every night (7.5 hours of sleep).
Going backward seven-and-a-half hours from 6:30 am takes you to 11:00 pm.
Thus, 11:00 pm should be your bedtime.
Exercise can have several benefits for your sleep health.
According to a study from Appalachian State University, participants who engaged in exercise slept deeper and woke up less than those who did not exercise.
Also, when you exercise also seems to have an effect on sleep quality.
Those who exercise early in the morning (around 7:00 am) tend to sleep longer and deeper and spend 75% more time in the most reparative stages of sleep, according to the National Sleep Foundation.
Exercise at almost any time is beneficial to improving sleep quality; however, Dr. Breus recommends to stop exercise four hours before bed.
Exercise is also known to help relieve stress and anxiety, which are often hindrances to sleep quality.
Caffeine and alcohol can significantly hinder sleep quality.
Caffeine is a stimulant with a half-life of about five hours, meaning that it takes around that long to eliminate half the caffeine in the body.
This is a helpful barometer to know when to stop consuming caffeine to help you get to sleep on time.
Alcohol, which is used by as many as 20% of Americans for sleep according to the National Sleep Foundation, disrupts sleep architecture and your circadian rhythm.
Research finds that alcohol increases delta and alpha brain waves, which can stop you from reaching the most restorative stage of sleep: the REM stage.
REM sleep plays an important role in consolidating memories and missing out on time in that cycle can make you feel groggy in the morning.
You should also set a comfortable, cool temperature for your bedroom.
Dr. Breus recommends a temperature of anywhere from 65-75 degrees Fahrenheit.
A cool temperature works with your body since your body temperature naturally falls as you begin to fall asleep.
Taking CBD can also help you get to sleep and stay asleep.
Research shows that CBD may increase the amount of time you spend in the restorative stage of REM sleep (and may help REM sleep disorders), decrease anxiety to make it easier to sleep, and does not disrupt normal sleep architecture.
We recommend taking CBD about an hour before you plan to go to bed.
If you’re taking CBD oil, hold the oil under your tongue for anywhere from 30-90 seconds (the longer, the better).
Below you can find our recommendation for the best CBD products for sleep.
Below are our recommended CBD products for sleep.
1oz: 750mg (25mg/serving)
2oz: 1,500mg (25mg/serving)
1oz: $79.99 ($0.107/mg)
2oz: $134.99 ($0.09/mg)
Organic MCT Oil, Organic Sunflower Oil, Receptra Hemp Extract, Organic Flavors (Vanilla, Peppermint), Natural Flavor (Chamomile), Valerian Root Extract, Organic Linalool
Receptra Naturals, one of our Trusted Brands, has recently released a new “Serious Rest” formula to improve the sleep quality of their customers.
Their Serious Rest tinctures feature 25mg/serving of CBD plus chamomile, vanilla, mint, valerian root, and linalool.
Valerian root and chamomile are well-known for their sleep-promoting properties, which combined with CBD make this tincture packed with natural remedies for you to achieve better sleep.
From our own experience with Receptra’s formula, we find it easier to fall asleep and stay asleep longer than without CBD.
It also has a subtle and enjoyable flavor, perfect for winding down in the evening.
25mg/capsule; 30 capsules
Organic MCT Oil, Organic Sunflower Oil, Receptra Hemp Extract, Organic Flavors (Vanilla, Peppermint), Natural Flavor (Chamomile), Valerian Root Extract, Organic Linalool, Soft Gel (Bovine Gelatin, Distilled Water and Vegetable Glycerin)
Receptra’s Serious Rest formula also comes in the form of capsules.
Like the tincture, each capsule contains 25mg of CBD along with chamomile and valerian root.