Sleep is an integral part of our lives. We need sleep for the body to rest after a hard day’s work. When we sleep, the body undertakes key procedures that are important in our growth and general well-being. We often end up having problems sleeping even though we may be tired. Sometimes you may even feel sleepy, but you struggle to fall asleep once you get into bed. There are some key factors that directly and indirectly contribute to this condition. Let us look at the main reasons that interfere with sleep and how to avoid or control them to get better sleep at night.
Cannabidiol (CBD) has gained immense popularity and well-researched cannabinoids. CBD differs from most cannabis products as it does not cause psychoactive effects or rather the ‘high’ that comes with various products. The lack of these psychoactive effects in CBD makes it effective in helping deal with certain issues, including pain, anxiety, and most especially, insomnia.
Research has shown that CBD alleviates most of the common problems known to affect sleep in individuals. Anxiety is a common factor known to affect sleep in most people. CBD is a proven remedy for anxiety among individuals, which betters your ability to sleep. CBD is also known to induce calmness if taken in certain dosages.
Your body can relax, and this will, in turn, increase your ability to sleep and also the quality of it. There's a wide variety of top-quality CBD products available on the market. And the most popular is the Lazarus Naturals CBD. It can be ingested in various ways - they can be taken as edibles such as gummies, cookies, candy, and even cakes. They can also be administered as pills that you can take as normal medication. Cannabidiol can be smoked and vaped as well in specific dosages. CBD can also be ingested as oils that you can add to food or drinks. All in all, it’s one of the best natural alternatives that you must try to get good sleep throughout the night.
If you are having problems sleeping, one cause could be that you have an irregular sleeping pattern. An irregular pattern interferes with your internal body clock, which affects your ability to sleep. To solve this problem, you need to attempt to have a regular sleeping pattern.
Try and sleep around the same time every day. This will reset your body’s internal clock, and in due time, you will naturally start feeling sleepy around that time. If you set your sleeping hours from 9:30 to 10:00 pm, make sure you are in bed by then. About two to three weeks of doing this will impact your sleep. By 9:30 am, you should have started nodding off since your body’s internal clock is set to resting at around this time. A consistent sleep schedule is really the best way to ensure you have a better sleep at night.
Not being active during the day can also affect your ability to sleep at night. Your body is not tired and will thus not need to rest. You may have noticed that when you have been physically active, maybe moved some stuff around the house when moving or redecorating, or been on a hike, or just worked hard at something, you are out in no time when you get to bed.
Normally on such occasions, you have a sound sleep and don’t budge until you hear your alarm clock ringing. This thinking can also apply to our normal day-to-day activities. Since you cannot go on a daily hike, the best alternative to get some activity into your schedule is doing some exercises. This does not necessarily mean that you need to do HIIT workouts. 15-30 minutes worth of exercises should have you covered for the day. These exercises could vary from morning runs, long walks, jogging, and body workouts.
You need to avoid using your phone, laptop and even watching TV a few hours before bed. Technological devices have been known to affect your ability to sleep if used before bedtime. This is because these devices emit blue light. Blue light is known to impact an individual’s sleep-wake cycle significantly. The light inhibits the production of a hormone called melatonin which plays a key role in helping you sleep. This is not the only reason you need to avoid using devices before bed. You may also get messages and emails that will distract you, affecting your ability to sleep thinking about them.
Using your phone will also limit the amount of good sleep you get leading to oversleeping and lack of energy during the day. This, in turn, affects your sleeping ability again, leading to a vicious cycle. Make a point to keep these devices away as you prepare to go to bed. Instead, you can read a book or listen to your favorite music.
Avoid eating large amounts of food before bedtime or eating food at all. You need to have eaten at least 2-3 hours before going to bed. Eating food before bed is likely to affect good sleep. This is because your body is on a slow metabolism as you go to sleep.
Slow metabolism means the body is less active, creating the space for good rest. However, when you eat, the body needs to be active to digest the food you have eaten. This, in turn, speeds up your body’s metabolism, affecting your ability to sleep. Another reason eating before bed can be problematic is because it may lead to sleep interruptions with food-related problems such as heartburn and acid reflux. These can make you very uncomfortable and will interrupt your sleep. You will be unable to sleep, which will lead to not getting enough rest, and this will be carried on to the next day affecting your productivity. It is therefore important to avoid eating immediately before going to sleep.
To have a good sleep, you need to build up to it and set the mood for it. You can do this by having an effective calming routine in the hours leading to your bedtime. You can start by doing some workouts, stretches, and yoga. Stretching and doing yoga will make your body relax and prepare you for bed. After this, you can take a warm bath to relax and have a clean body. A warm bath is also very relaxing and can highly affect the quality of your sleep. Oral hygiene is important, so brush your teeth regularly. And do your skincare routine during this time as well. After this, light up a candle, use some natural fragrance, play soothing music and do meditation.
If it is not time to sleep yet after finishing all these activities, you can read a book until then. Doing these activities in the hours preceding your bedtime means your body will be well relaxed, leading to a night of good sleep. A relaxing routine is a great way to take off the stresses from the day, whether it is work stress or school. It is thus also good for your mental well-being.
Sleep can also be affected by the environment around you. You need to ensure that you have a great environment that will bolster your ability to sleep. Your bedroom needs to be comfortable enough for you to sleep. There are many ways you can make your bedroom ideal for sleep. Start by getting a good mattress for your bed. A mattress can significantly affect the quality of your sleep. Make a point to get a mattress that you are comfortable sleeping on.
A good pillow to put your head on is also equally important. Make sure your beddings are always clean and smell nice. Research has linked cleanliness to good sleep. Therefore try to ensure that. You can also ensure that the temperature in your room is right. It is hard to sleep when the room is too cold. You will be shivering half the time, not to mention the effects this could have on your health. A room that is too warm or the temperature is not ideal can also affect your ability to sleep. You will be so uncomfortable it will be impossible to sleep. These are just a few but very effective ways you can improve your room to get better sleep at night.