Our world is always spinning, and with the uncertainty in the air between COVID-19, the future of the economy, and school life, a better night’s sleep may be harder to come by than ever.
Many of us struggle to get enough rest each night. According to the American Sleep Association, their Sleep Disorder reporting shows 50-70% of people in the US have had a sleep disorder. 37.9% reported unintentionally falling asleep during the day at least once in the preceding month. 4.7% reported nodding off or falling asleep while driving at least once in the preceding month” (2019). (Read the AASM’s sleep fact sheet)
So we know we aren’t sleeping, but do we have to accept and normalize it? We say to ourselves, “No big deal. I’ll catch up on the zzzz’s on the weekend, or an extra cup of coffee will help. Or, this is just the way it is…..”
Well, that isn’t how our bodies work. Sleep deprivation in the short term can cause fatigue, sleepiness, clumsiness, agitation, and negative impacts to your cognitive functioning. It can cause depression, confusion, hair loss, and overall imbalance.
After a few days of sleep deprivation, we perceive that we are “fine” when in fact we are showing negative symptoms across all areas — physical, mental, emotional, and spiritual. Over time, sleep deprivation impacts our weight, hormones, stress levels, and can add to or cause chronic health issues.
8 tips for getting a better night’s sleep
A better night’s sleep is like food and water — it is imperative to our survival. We have to create a bedtime routine and, most importantly, be consistent.
Some suggestions for getting a better night’s sleep are:
- Commit to getting at least 7-8 hours of sleep. Make a goal and note your progress.
- Ban phones, computers and blue light electronics in bed or by the bed (blue light is shown to negatively affect circadian rhythms)
- Choose a time where you will no longer accept texts and calls, and then- put your phone in airplane mode.
- Choose a bedtime and stick to it. Going to bed and waking at the same time each day improves health and circadian rhythms.
- Make your bedroom a safe space for rest. Remove work or stressful activities from this important sleep space.
- Engage in nighttime “play” with your partner (or with yourself!) to release energy, and naturally relaxing hormones which can help you fall into a deep sleep.
- Try taking CBD for sleep support, our Apothecary Care Nighttime CBD Capsules are a great place to start.
- Download a sleep app, or invest in a health watch like Fitbit that provides hour-by-hour feedback to monitor your progress.
Does CBD for sleep work?
CBD and its sleep terpenes act as a natural sleep aid supplement, working with the endocannabinoid system to decrease inflammation, relax muscles, decrease anxiety, and encourage the body to return to a state of homeostasis. In addition, CBD isn’t a stimulant, so it is an excellent supplement to help aid in falling asleep and staying asleep.
Whether it’s because of sleep disorders like insomnia, anxiety, depression, chronic pain, or stress, some of us struggle to fall asleep or stay asleep. A CBD night gummy, nighttime REST tincture, or CBD bath can help immensely.
Did someone say bath? Ahhhhh, yes. A bath will help relax you, and also prioritizes self-care, “me-time”, and slows the mind down and signals our body to rest.
We highly recommend a CBD bath aid, like our relaxing CBD bath bombs, formulated with CBD, calming essential oils, and epsom salt. Rose and lavender essential oils act as natural aromatherapy that signals the brain to slow down, lower blood pressure, and also have positive impacts on the skin (anti-inflammatory, antibacterial, clean out pores, tone skin, anti-aging properties, help balance skin’s pH).
Better sleep will increase your overall wellness, so be sure to use all the tools you can to make your nights more restful. A happier, healthier, more rested you is just around the corner so that you may shine throughout the day.
by Elizabeth Raggi, LMHC ATR
For more about Elizabeth, visit her site Reflective Tides