4 Steps to Better Sleep

4 Steps to Better Sleep

Name a better feeling than waking up feeling completely rested, we’ll wait.

A good night’s sleep is a critical biological process that enhances immunity, improves moods, and heightens brain functions. Dealing with insomnia and restless sleep can prevent us from getting that 7-9 of recommended sleep. Here are 4 steps to help improve the quality of your sleep.

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Identify Stressors

Getting to the bottom of what’s keeping you up at night is the first step. Without a cause, the solution might be difficult to identify. Some common causes of insomnia are stress and anxiety, a snoring partner, a noisy environment, chronic pain, nagging problems you ignore during the day when you're busy, that surface when you're preparing for slumber, etc.

Take some time to really identify what your stressors are. After identifying the cause(s), select a natural solution to address the problem. For example, if chronic pain is getting in the way, you can try Slumber, our hemp flower herbal smoke blend curated to promote restful slumber.

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Prioritize Wellness

Physical fitness and a balanced diet are essential for whole-body health. Studies show that working out 4 times a week is as effective as taking prescription sleeping pills. Exercise helps our body’s natural ability to balance and self-regulate.

After a workout, your body releases endorphins causing you to feel more awake for up to 90 minutes. So you should plan your workout at least 1.5 hours before you head to bed. In addition, eating sugar or drinking caffeine in the evening time might interfere with restful sleep.

Prioritize eating a well-balanced diet consisting of fruits and veggies and an adequate amount of protein and keep the processed foods to a minimum.

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Ritualize Rest by Creating a Nighttime Routine

Our body naturally produces and regulates the hormone melatonin when the sun goes down. This helps us fall asleep, stay asleep, and wake up with ease. By heading to bed within the same 30 mins each night, we are helping our body create a natural sleep schedule.

In order to fall asleep quickly when in bed, be sure to avoid any screens or excessive light 30-60 mins before bed. Avoid blue light in the evening by using tools like F.lux on your computer or activating the "Night Shift mode" setting on your cell phone.

You can also create a regular PM routine that includes skincare, dental care, reading, meditation, or journaling in order to further signal to your body it is time to transition from full speed to sleep.

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Natural Supplements

In addition to a good routine and environment, there are natural solutions to aid your sleep. Here are a few to choose from:

  • Lavender aromatherapy signals the brain that it’s time to relax and wind down. You can use a lavender pillow spray or an oil diffuser to accomplish this.

  • Chamomile tea contains the natural antioxidant apigenin, which acts as a natural sedative. Drink 45 minutes before bed with some water to help you sleep.

  • Soothing rain sounds can inform your brain that your body is safe and comfortable. This instructs your flight or flight sympathetic nervous system to turn off, and the parasympathetic nervous system to turn on, which helps you to relax and sleep.

  • CBD supplements may help to soothe and calm your mind and body all day long. If you struggle with sleep, consider adding CBD to your PM routine.

Getting consistent, high-quality sleep improves virtually all aspects of health and everyone deserves a good night’s sleep!

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