A good night’s sleep plays a crucial role in every aspect of our lives. This mysterious part of our existence affects our mood, physical health, career, and even personal lives. On average, a 60-year-old adult who gets 8 hours of sleep per night will spend 20 years sleeping. That’s simple math – 8 hours x 60 years x 360 days = 170,200 hours ÷ 24 hours ÷ 365 days = 20 years). It’d be a fantastic time-saver if humans didn’t need to sleep so much, or at all, but our body and mind need to heal, recover, and relax.
Lack of sleep can result in mental and physical health problems, less productivity, and an even higher risk of death. Sleep deprivation isn’t a choice, but an issue many people of all ages and socioeconomic classes face. Some people may lack time to have a sleep routine, while others may remain in bed with their brains running wild (some get very creative at night). While some in most serious cases may require a somnologist’s help, there are helpful ways and habits for getting a rejuvenating night’s sleep, which we will discuss in this article.
Better Sleep Starts with a Sleep Schedule
For some people having a sleep schedule is an obvious step in improving their quality of life, so if you are amongst them, skip to the next step. Those who don’t have a sleep schedule need to bear with us, because honestly, it may be the most crucial aspect for getting that rejuvenating night’s sleep. Having a sleep schedule doesn’t mean you assign some random time slots to each day of the week when you have free time. With a sleep routine, you go to bed and wake up at the same time as the day before. A routine maintains the body’s internal clock’s timing, which allows you to fall asleep more easily, stay asleep, and wake up energized and relaxed. How many hours of sleep an adult needs varies from person to person, but usually it’s between 7-9 hours. Getting as many hours as your body needs to heal and regain energy is crucial, as losing even an hour of sleep may increase the number of traffic accidents and workplace injuries, studies show.
Create a Perfect Bedroom for a Rejuvenating Night’s Sleep
A perfect bedroom doesn’t only mean buying the space posters to hang on the wall or getting a lovely bookcase and a beautiful desk. Your bedroom is where the most interesting and unexpected thoughts, images, and sensations occur in your mind while your body rests and heals itself. A room you sleep in has an incredible effect on how you fall asleep, stay asleep, and wake up.
The essential element of your bedroom is your bed, and the crucial aspect of it is the mattress. The size, the material, and type can all significantly affect the way you sleep. The last thing you want is the back pain to be the first thing in the morning (if you are lucky enough to fall asleep on a poor mattress). To find the proper mattress for your bedroom, look at 5 easy steps to choose one from Sleep Advisor.
Pillows are also much responsible for your good night’s sleep. The right type of pillow helps properly keep the upper body alignment at night and may help with the spine problems. To choose the right one for your bed, take a look at Pillow Types to Consider.
The color of your bedroom walls should be soothing and light in shadow. Some of the best colors for your bedroom are soft green, lavender, light blue, yellow, silver, or pink. The colors you may want to avoid are red, purple, brown, and grey.
Besides all, your bedroom needs to be dark. If your room is looking directly at street lights, close that blackout curtains. More light means less melatonin – the hormone the brain produces to make us sleepier. So, if you don’t have a curtain in your bedroom, perhaps it’s time to put it on your shopping list. However, a curtain won’t stop the light your partner switches on while you are asleep (if they have a different sleep routine). So, if there is a light that may bother inside the room, and curtains aren’t any help, consider getting a sleep mask.
Noise pollution, sometimes a reason for different headaches, tiredness, and increased blood pressure, is something to watch out for when you try getting good sleep. Unfortunately, you cannot control the environment, or reduce the noise pollution levels in your city (unless you organize or attend anti-noise protests, and even then you may not achieve any results for years). So, an excellent solution to the issue is to block out the noise by high-quality earplugs.
Air temperature is amongst the aspects of your bedroom that can affect your sleep. A bedroom that is too cold or is too warm may make it more difficult to fall asleep or interrupt your sleep at night. An air conditioner, ceiling fan, or a portable heater can all help achieve the desired temperature in your room. And what’s the best temperature for a rejuvenating night’s sleep? According to sleep experts, a cool room with around 65 degrees, makes for the best sleep.
Keep your bedroom in order to feel less anxious about the clutter in your room. Research shows that keeping the bedroom clean may result in a night of better sleep.
Keep Your Digital Screens Away
Although your gadgets help your daily activities and may keep you productive by accomplishing your work goals, and reaching people quickly, they aren’t your friends when it comes to a rejuvenating night’s sleep. Your phone is your enemy when you try to relax. The blue light from the screen tells your brain it’s still daytime, so there’s no reason to produce melatonin, and without melatonin, you will feel awake. Additionally, scrolling social media can get you stressed, make you anxious, and make your body produce more cortisol – a steroid hormone released during stress. When you feel stressed, your body switches to the survival mode, which sometimes can be life-saving, but the last thing your body can do when it thinks you are escaping some life-threatening danger is to relax and fall asleep.
Avoid Late-Night Snacking and Caffeine Before Bedtime
As a rule, you should avoid late-night snacking for better sleep, but this doesn’t mean going to bed hungry. The best time to eat your dinner is 3 hours before bed, and some foods that can help produce more melatonin are walnuts, bananas, cherries, olives, grapes, broccoli, avocados, asparagus, tomatoes, rice, and oats. Save coffee for the morning, as it is a stimulant and will keep you awake at night. Caffeine in moderate doses can cause insomnia, cause nervousness, dizziness, and headaches.
Exercise During the Day
The steps you take for getting the best sleep doesn’t necessarily happen at night. Cardio exercises such as running, walking, swimming, or cycling during the day can help you fight insomnia and help you fall asleep easily.
Consider CBG for a Better Rest
CBG short for Cannabigerol is a non-psychoactive cannabinoid that can be lawfully produced and extracted from hemp under the 2018 Farm Bill. Although CBG is not as popular as its well-known counterpart CBD, it’s still starting to appear in many people’s lives and medicine cabinets. Taking CBG in the evening may promote better rest. CBG encourages an overall calming effect and may result in better sleep.
CBD Products May Help
CBD products are becoming increasingly popular among Americans who use it for possible relief, relaxation, and calmer minds. Although there is no evidence or scientific research regarding CBD’s effect on insomnia, it might help you improve your sleep/wake cycle by de-stressing your mind. CBD effects vary from person to person, (or from pet to pet, as there are a vast array of CBD products for them), but because of the calming effect it may have on your mind and body, CBD products can be a great addition to your routine for a good night’s sleep.
The good news is, according to the federal law, hemp-derived CBD products are legal in all 50 states, as long as they contain no more than 0.3% THC. Marijuana-derived CBD remains illegal under the Controlled Substances Act. Since the 2018 farm bill legalized industrial hemp and the medical and recreational cannabis at the state level, CBD products started showing up everywhere.
To recap, for a rejuvenating night’s sleep:
- Create a sleep schedule
- Have a bedroom that supports your sleep
- Keep your digital screens away before bedtime
- Avoid late-night snacking and caffeine before sleep
- Exercise during the day
- Consider CBG and/or CBD products combined with Melatonin for better sleep
A good night’s sleep is crucial to keep you energized, healthy, and motivated. We hope with the steps above, you can fall and stay asleep easier while your brain dives into vivid and mesmeric dreams, and you regain energy.
Want to Try CBD for A Rejuvenating Night’s Sleep?
At Hemp Doctor, America’s Premier Hemp & CBD Dispensary, we offer a variety of CBD products for each person’s individual needs. We provide only the best, safest, and purest hemp and CBD products available on the market. If you’re interested in incorporating hemp in your routine, and pairing it with the steps for a good night’s sleep, start shopping with us.