Modern expectations are incredibly high. We’re expected to perform at our peak at work and home, not to mention hitting the gym and finding some self-care time too. It’s highly unrealistic that even well-rested people can maintain these incredible demands, but what about people who struggle with sleep? How can anyone accomplish their goals if they’re suffering from chronic sleep deprivation?
As a dietitian, I have had many clients who do fine with six to seven hours of sleep a night and others who need eight hours minimum. I always ask my clients to aim for at least seven hours of good quality sleep to help them optimize their health and hormones. Not getting enough sleep can affect you in ways you’d be surprised to hear. Poor sleep is linked to everything from weight gain, increased risk of heart disease, poor balance and a weakened immune system. Many of the over-the-counter solutions can be a short-term fix, and they can make you groggy or worse, dependent on them.
Enter CBD, which has been shown in studies to help improve sleep. CBD’s ability to reduce anxiety is part of how it works for sleep issues. By addressing the cause of your sleep issue—most commonly anxiety—it can be helpful for anxious people to fall asleep and to improve sleep quality. Aside from anxiety, research has shown that CBD can increase overall sleep amounts and even reduce insomnia.
In addition to incorporating CBD into your nightly routine, it’s important to follow some other basic sleep hygiene behaviors to help you get the best sleep possible. Reducing screen time or even wearing blue light blocking glasses in the evening can be beneficial as screens can impact the hormone melatonin that tells your body it’s time to sleep. Avoiding caffeinated beverages and even dark chocolate after noon can also be helpful. If you’re tired, work on hydration instead of caffeine as that can give you a pick-me-up without keeping you awake later.
Many people think that having a glass of wine or a cocktail helps them fall asleep easier but that’s actually not the case. In fact, alcohol decreases the quality of your sleep so don’t let the booze fool you. Other good habits include keeping your bedroom dark and cool as well as having foods rich in magnesium for dinner. Magnesium is a mineral that’s a natural relaxant so it can help to set the mood before bed. Indulge in some avocados, nuts, green leafy vegetables and bananas to find some foods that are rich in magnesium.
Following these suggestions plus adding in a full-spectrum CBD one hour before bed can help you fall asleep faster and get a better quality of sleep. Sleep tight!