Are you tired of feeling tired? As we age, we get fewer hours of sleep and are more likely to experience disruption in our sleep patterns. Tossing and turning all night, anyone? Experts from Harvard Medical School say, “beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.” Yikes.
For women, the sleep-wake cycle is ruled by hormones. With changes in hormones each month, a woman’s circadian rhythm (or internal clock) is more frequently impacted. This requires a greater need for sleep. Most busy women try to do it all and sleep is one of the first areas that take a hit. According to the Sleep Foundation, women are 40% more likely to suffer from insomnia than men. This difficulty to fall asleep and stay asleep on a regular basis leads to sleepiness during the day and less productivity.
If the days of being able to fall asleep right when your head hits the pillow are long gone, there’s still hope. We have some easy habits you can adopt to get your best sleep ever.
Cut Your Screen Time
After a long day of work, scrolling mindlessly through your phone can seem like a way to decompress. However, all of that blue light prior to bedtime can keep you awake. The light from our phones reduces melatonin production in the brain, throwing off your sleep cycle. Studies have also shown that long-term blue light exposure can cause damage to your retina.
Aim to put your phone away at least 30 minutes prior to bedtime. If you need extra accountability, there are settings on most smartphones that will restrict your phone usage starting at a specific time.
No Caffeine after 3 pm
Believe it or not, caffeine can disrupt your sleep up to 6 hours after you drink it. Avoid having coffee or soda past 3 pm to ensure that you won’t be too stimulated when it’s time for bed. If you still feel like you need a little caffeine boost later in the day, try a cup of black tea. It only has half the amount of caffeine as coffee, but will still give you a little pick-me-up without disrupting your sleep.
Keep a regular fitness routine
Not only will a good workout boost your mood, but it also helps produce hormones in your body that prepare you for sleep. Studies show that those who exercise regularly had an easier time falling asleep than those who didn’t. Just be careful not to work out right before bed. Ideally, a morning workout will not only start your day out on the right track but will help you later on in the evening when it’s time for bed.
Consider a Natural Sleep Supplement
If all else fails and you need a little extra help getting a good night’s sleep, you might want to consider a natural sleep-promoting supplement like melatonin. Melatonin is naturally produced in our bodies and is the hormone that tells our brain it’s time to relax and wind down.
Melatonin comes with a variety of benefits including cutting back on the time it takes to fall asleep, regulating your body’s circadian rhythm, and improving the overall quality of sleep. In fact, one study found that taking just 2mg of melatonin before bedtime not only helped participants fall asleep faster and stay asleep longer, but also improved their energy levels the next day.
Incorporating a CBD routine before bed is a great way to help with sleep. Studies from NCBI show that CBD may ease restlessness for those suffering from insomnia. Cortisol, the stress hormone, typically peaks in the morning. For people with insomnia, that hormone peaks at night which affects the ability to stay asleep. In one study, research shows that participants who took 300 or 600mg of CBD oil had a significant decrease in cortisol, potentially contributing to better sleep.
For Those Who Have Tried It All: Combine Cannabinoids and Melatonin
CBD and melatonin function very differently from one another. We also take a look at the benefits + effects of CBN in a recent blog. While melatonin is directly associated with the sleep process and regulating the circadian rhythm, CBD affects other bodily systems to promote overall feelings of calm and relaxation. Some customers report that CBD helps them fall asleep, and stay asleep, while others take it first thing in the morning and go about their day. CBD’s impact on sleep alone may vary from person to person but its calming effects combined with melatonin to aid in better sleep are a match made in heaven.
Create a Wellness Bedtime Ritual
“Rituals help signal the body and mind that it’s coming to be time for sleep,” explains Dr. Carlson, associate professor of medicine at Harvard Medical School and director of Women’s Health Associates at Massachusetts General Hospital. Just like when you were a child, a routine before bed will help you wind down and get a better night’s sleep.
Ready to get started with your own bedtime wellness ritual? We’ve made it easy for you to target your sleep with Slumber Party, our new CBD-infused Melatonin Sleep Gummies that are available in Green Apple or Watermelon flavors. Made with 3 mg of melatonin, 5 mg of CBN, and 20 mg of CBD, a better night’s sleep doesn’t seem so impossible after all. Since CBD is all about consistency, we offer a subscription through our Ritual+ program so that you never run out of your CBD staples and can stay on track.
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