Are you one of the 50 to 70 million Americans that experience sleep related issues? In fact 70% of adults report having insufficient sleep at least one night a month and 11% report every night. If you are tired of living like this, read on and see how to finally sleep sweet.
Avoid Caffeine Too Close To Bedtime
What constitutes as too close to bedtime? Research indicates that caffeine has a half life of 6 hours, meaning that only half of the caffeine is out of your system 6 hours after consumed. For many, caffeine may not be completely out of their bloodstream until 10 hours later. Since caffeine can cause sleeplessness it's best to keep consumption to the morning hours and avoid caffeine in the afternoon and evening.
Avoid Alcohol Before You Go To Bed
We know, we know! A relaxing glass of wine or a frosty beer in the evening can make you feel sleepy and relaxed. The unfortunate truth of the matter is that while alcohol can help you fall asleep, it can prevent you from entering deep REM sleep later at night. This is a critical part of your sleep cycle where your brain consolidates memories. Even in moderate amounts, alcohol before bed can reduce sleep quality by causing sleep disruptions, less sleep and make you feel drowsy during the day.
Create A Relaxing Sleep Environment
Your bed can feel so cozy and it might feel like a great place to do all sorts of activities like scrolling on your phone, working on your laptop, watching tv in bed or reading. Your mind and body need to create a strong association between bed and sleep though, and doing lots of activities in bed can cause you to feel wakeful.
Additionally, making your room a quiet and dark environment can help you stay in tune with your circadian rhythm and promote restful sleep.
Create A Consistent Sleep Schedule
Set a bedtime and wake up time that stays stable throughout the week. This means keep your sleep schedule approximately the same on weekends too- your body will thank you for it!
Relax And Manage Stress
Work, kids, to do lists, health- all these can weigh heavy on your mind right at the time you are trying to sleep. That’s when some outside assistance can be helpful. Sweet Dreams capsules can be very helpful for those who are experiencing trouble falling asleep and staying asleep. In addition to relaxing CBD and L-theanine, the CBN contained in these capsules has sedative properties and may even help with REM sleep disorder.
For those that are feeling more on the stressed side, Sweet Drops- pure CBD and CBG oil- can help relieve the tension and clear your mind before bed.
It's time to break the cycle of sleepless nights and drowsy days!