If you’re someone who gets a blissful 8 hours of uninterrupted sleep at night and never wakes up on the wrong side of the bed, this article isn’t for you. But if you’re like the rest of us—the sheep counters, the ceiling gazers, the toss-and-turners—you’ll do anything to get some solid shuteye.
Thankfully, there’s more than just hope. There’s help. We’ve got a few trusted methods to reset your biological clock, aka your circadian rhythm, and get you back on the train to snoozeville.
In the evening, blue light from cell phones and computers can be a notorious sleep stealer by tricking your brain into thinking it’s daytime. So if your bedtime routine includes scrolling through your feeds or catching up on emails, you’ve got a couple of options. Try turning down the brightness on your phone or laptop at night. Or better yet, try logging off and opting out altogether two hours before you hit the hay. We know, easier said than done, but a solid night’s sleep is well worth adopting this new habit.
NO FOOD OR DRINK
Turns out, your brain might not be the only thing keeping you awake at night. Your stomach could be the culprit. Snacking or eating a late-night meal can disrupt your body’s natural release of helpful hormones and melatonin, leading to poor sleep. Drinking alcohol before bed isn’t any better, and can have the same affect on your internal workings. Not to mention, the whole waking-up-to-pee-in-the-middle-of-the-night thing. It’s best to not eat or drink within two hours of bedtime.
Studies show that a hot bath or shower 90 minutes before bed can help you fall asleep faster. It can also improve the likelihood of getting a deeper night’s sleep. We suggest ramping up the relax factor with our CBD-Infused Bath Bombs, available in multiple scents. And by bathing at night, you might find more time in the morning for coffee, yoga or maybe even some extra sleep. Wouldn’t that be nice?
SET THE MOOD
We’re not saying you have to turn your bedroom into a spa to get a better night’s sleep, but considering you spend 1/3 of your day there, it’s not such a bad idea. Comfortable temperature, natural lighting, eliminating external noise and even how you arrange your furniture can contribute to a better bedroom environment. Keep our CBD Lavender Roll-On Oils on your nightstand for a quick roll up the neck before hitting the pillow and you’re on your way to creating the sleep sanctuary you deserve.
GET A WORKOUT IN
We don’t need to convince you of the physical and emotional benefits of exercise. It’s one of the best ways to improve sleep because it may help reduce stress and anxiety (which is often what keeps us up at night), and tire you out. Just one catch: because exercise increases hormones like epinephrine and adrenaline, working out at night may actually cause sleep issues for some. Experts advise to exercise in the morning or during daylight hours.
These tips should have you sleeping better as soon as your head hits the pillow. If you find you’re still not sleeping well, it’s always wise to consult with your doctor to make sure there isn’t an underlying issue. Good luck, and good night!