12 Ways To Sleep Better Naturally
An estimated 164 Americans have trouble sleeping at least once a week
We all need to rest. Without enough sleep, our health suffers. Studies have shown that sleep deprivation increases your risk for diabetes, hypertension, and even obesity. Sleep helps sustain the immune system, and without enough sleep, your entire body starts to react. Even your white blood cell count changes!
Not getting enough sleep can leave you dragging through the day and feeling lousy.
One of the most relaxing and soothing oils, Lavender is most associated with sleep. Lavender is calming to the mind and the body. It contains an anti-spasmodic that soothes even restless leg syndrome and sleep apnea.
CBD with Melatonin:
CBD oil is excellent for sleep. Because of its anxiolytic properties, which reduce or relieve anxiety, can also reduce REM sleep. For some people, like myself, this stage of sleep is tricky.
I am a Sleepwalker, and when I'm over-tired or not feeling well, it triggers my sleepwalking. My episodes often happen during my REM cycle, and I have found that if I use CBD oil right before bed, I don't have as many sleepwalking episodes. I've always been a sleepwalker, and at times I have advanced issues called Night Terrors along with my sleepwalking, which includes horrific dreams along with a racing heart and rapid breathing… and I don't wake up. ( Yeah, I'm lots of fun to sleep with!)
Melatonin is another supplement that helps to induce a good night's sleep. Melatonin happens when serotonin ( which regulates mood and appetite ) changes when it gets dark. This is why people sleep at night and sleep longer in the winter.
Combined, CBD and Melatonin are great for soothing you so you can rest. We suggest CBD with Melatonin because it is correctly dosed, so you don't feel sleepy during the day. The result? A fantastic night's sleep!
Turn Off technology before bed.
Cognitive stimulation is why technology affects our sleep and makes it harder for us to stay sleeping. Your brain is revved up thinking about emails, video games, TV shows, social media, or even news articles. It needs time to wind down.
And the glow from our screens isn't helping either. That light, even when it's dimmed, passes through the retina into your brain! The Hypothalamus, which controls sleep activities, is stimulated by this light and doesn't emit melatonin properly, so you can sleep. It thinks it's still daylight, and you should be awake!
Want to sleep better? Then make a routine of shutting down technology 1 hour before you want to sleep.
Learning how to shut down your mind and settle yourself for the night is difficult for many people. If you are having a hard time falling asleep or staying asleep, learning how to meditate might be for you.
Mindfulness meditation, the act of purposely calming your mind and focusing on deep relaxing breathing techniques, helps you to quiet your thoughts. What often comes with meditation is a sense of relaxation and calm which soothes stress and often leads to lower your blood pressure which is helpful for sleep. Taking 20 minutes each evening to practice meditation brings your mind into a more settled state of mind.
I love HeadSpace, an app on my iPhone that I can play whenever I need to calm down or have time to meditate. I use it nightly as part of my nightly routine, and it plays in the background, so I don't see the light from it. Ahhh!
So many people rely on caffeine to get through the day because they are not getting enough sleep at night. So they are continually chugging coffee or sodas to get that stimulated feeling.
Caffeine stays in your system long after the high has faded. Reducing or even eliminating it from your diet can profoundly impact how rested you feel.
Try switching to a caffeine-free tea or a green tea that doesn't pack the powerful punch that coffee does and helps to soothe your anxiety and stress levels.
Make a good “Sleep Routine.”
Making an effort to form a good sleep routine is one of the best things you can do to ensure you are feeling better, getting more sleep, and your body likes knowing what's ahead! Only 10% of people prioritize rest over other aspects of daily living. But lack of sleep also may lead to microsleep. Microsleep refers to brief moments of sleep that occur when you're usually awake.
- Turn off technology
- Lower the lights.
- Cool down the room.
- Wear something comfortable.
- Avoid drinking anything before bed so you won't wake up to go to the bathroom.
- Meditate and calm your mind.
And when you wake up, make your bed! This is my favorite tip. When you make the bed, you are giving your bedtime self a little gift of a beautiful and comfortable place to rest. The sight of a clean bed that's waiting for you to climb in tells your brain it is time to shut down.