A good night's sleep is one of the most important elements of a whole health wellness routine. Yet in America, 35.2% of adults report sleeping less than 7 hours a night and almost half of Americans say they feel sleepy during the day. Studies show between 10%-30% of all adults struggle with insomnia. This is a BIG problem. People with insomnia are seven times more likely to have work-related accidents than good sleepers. Not to mention the increase in mental disorders like depression & anxiety.
Sleep is a BIG deal.
To promote healthy sleep we have compiled a list of 5 ways to improve your sleep.
Add more bright light exposure during the day while minimizing blue light exposure in the evening.
- Humans have a natural clock known as a circadian rhythm. This affects your brain, body, & hormones which helps you to stay awake in the day and wind down for sleep at night. Natural sunlight & bright light during the day keeps your circadian rhythm healthy. However, blue light at night tricks your brain into thinking it is still daytime. Making sure you have at least 2 hours of bright light during the day will help your sleep cycle. In terms of blue light, there are many blue light blocking apps and glasses to keep that screen glare from keeping you up.
Avoid caffeine late in the day.
- Everyone knows that caffeine is a stimulant and it is consumed by 90% of the US population. However, when consumed 6 hours before bed it significantly worsens sleep quality.
Take a supplement.
- Many people are familiar with sleep supplements. Melatonin is one of the most popular sleep aids that exist. However, it can leave you feeling groggy the next day and is made to be a synthetic compound. We recommend our REST CBD Tincture. Rest is a Full Spectrum tincture (1500 mg CBD) derived from a hemp plant with high levels of CBN (150mg CBN). CBN is the compound that produces the sedative effect most people associate with CBD.
Meditate to relax and clear your mind in the evening.
- Having a pre-sleep routine can help clear your mind from the busy thoughts during the day. Meditation and relaxation techniques before bed have been shown to improve sleep quality and duration. Some of our favorite techniques are; hot baths, meditation apps like Aura, reading a book, breathing techniques & listening to music.
- Exercise is one of the best science-backed ways to improve your overall health and wellness. Yes, exercise can even help you sleep better! One study in older adults showed that exercise reduced the amount of time it took to fall asleep by over 41 minutes. Daily exercise can improve sleep but if you exercise really late in the evening it can be too stimulating and cause more alertness.
The bottom line..
Sleep is one of the most important gifts we give to our bodies. It is important for good health and good aging to have a healthy sleep routine. Try these 5 tips to optimize your sleep today.