How to sleep well? More and more people around the world are affected by sleep disorders. Characterized by difficulty falling asleep, maintaining deep sleep, and even nocturnal awakenings, insomnia affects 15 to 20% of French people and nearly a quarter of Swiss people. Insomnia has many negative repercussions on health: increased risk of depression, daytime sleepiness, obesity, hypertension or even diabetes …
Fortunately, solutions exist to find sleep more easily, without resorting to medication. These would be less effective in the long term than other milder treatments anyway. Among the different options, there are cognitive-behavioral therapies, relaxation techniques, hypnosis for sleeping, meditation for sleeping or even natural herbal or cannabidiol (CBD) treatments among others.
Without further ado, let’s discover 10 tips that will help you find restful sleep!
1.) Reserve your bed for sleep and for two
Sleep specialists believe that you should reserve your bedroom and bed only for sleep and love, so as to create a conditioned reflex where the brain associates the bed with sleep. We all have an annoying tendency to scroll on our smartphones until the end of the night. However, many researchers believe that the blue light emitted by screens has a negative impact on our ability to fall asleep and find a deep sleep.
Of course, it’s not always possible to reserve your room for relaxing activities, especially when you live in a small apartment or share your accommodation with other people. However, try to make your bed a place of rest and relaxation, far from the concerns of modern society! So avoid binge-watching in bed and go to bed only when you are truly sleepy to quickly find yourself in the arms of Morpheus.
2.) Exercise and breathe out during the day
It may sound obvious, but when you are tired, you sleep better! Physical activity is an important part of any effort to improve a sleep problem. It is indeed an integral part of a healthy lifestyle by promoting both physical and mental relaxation – provided that a few basic principles are respected.
To be truly beneficial, physical activity must be regular: it is better to do several sessions per week than intense and occasional practice. Indeed, too intensive practice can be counterproductive and cause nighttime excitement. So choose a sporting activity that you like and don’t hesitate to play with variety to integrate sport into your everyday life. At the same time, do not neglect muscle recovery. Many professional and amateur athletes alike use CBD products to promote recovery after exercise.
In any case, be patient: playing sports does not always have immediate effects. According to researchers at Northwestern University in the United States, it can sometimes take several months to see a beneficial impact on sleep.
3.) Adopt a regular rhythm of life
A regular rhythm of life can play a role in the quality of sleep. Getting up and going to bed at regular times, eating three meals a day and promoting, as mentioned above, daily physical activity allows you to sleep better when the time comes.
In addition, experts believe that exposure to natural light, especially in the morning, can synchronize our body clocks and structure the rhythms of sleep. At the same time, a small evening ritual, such as a yoga session, meditation or some stretching, helps “prepare” the brain for sleep for a most peaceful night.
4.) Stop or cut down on caffeine
Coffee is an early bird’s best friend: nothing better to start the day on the right foot. But caffeine, which gives us so much energy and motivation to start our day, can take its toll in the evening. This is because it stays in the body for about six hours. Drunk too late in the afternoon, it will delay falling asleep and promote light sleep and early awakenings.
By limiting your coffee consumption during the day, you will find much better quality sleep. To help you fall asleep, you can replace your afternoon coffee with herbal tea for sleeping. Indeed, there are currently many hemp and CBD teas and herbal teas on the market. These will provide you with a moment of relaxation throughout the day and at bedtime to guarantee you a peaceful and restful night.
5.) Turn off screens before sleeping
According to a study in the United States, people who looked at their mobile devices after 9 p.m. generally felt more tired when they woke up and were less motivated at work during the day. As we discussed above, looking at the screen of your smartphone, tablet or computer before bed can disrupt the circadian cycle and therefore sleep. Why ? Simply because the blue light given off by this type of screen slows down the production of melatonin, the “sleep hormone”. You will therefore have more difficulty falling asleep.
The solution ? There are filters to reduce the blue light emitted by its screen, or even special glasses. However, their effectiveness has not been demonstrated. To improve the quality of your sleep, not only ban screens from your bedroom before going to sleep, but stop staring at them at least two hours before bedtime. Resist the temptation to tweet or share your thoughts in a group chat, and grab a good book instead. You can promote sleep even more by creating a soft and subdued atmosphere: melatonin is secreted in the dark.
6.) Switch to CBD oil: restful sleep guaranteed!
They say that sleep is a natural stress reliever. But what to do when, in fact, you can’t sleep? Indeed, insomnia and stress can become a real vicious circle. To de-stress and regain your Zen spirit, there is an incredible ally: CBD oil.
At present, there is no scientific evidence regarding the effectiveness of CBD oil against insomnia. In contrast, many users report beneficial effects with regard to CBD oil and sleep “barriers” such as stress, nervousness, and chronic pain. Indeed, a few drops of CBD under the tongue would act on the endocannabinoid system and find a calming effect that lasts throughout the day: taken in this way, CBD acts continuously, without the risk of overdose. To maximize the beneficial effects of CBD, consider incorporating regular “de-stress” moments. For example, you could take five minutes to do some deep breathing or a few stretches: CBD oil, sleep and small daily actions to reduce your stress level and regain calm are definitely a good mix. CBD oil is a much better and natural alternative to sleeping pills or other drugs. There are other CBD products for sleep such as CBD tea or infusions, CBD capsules, cbd flowers. You can find a full range of categories and their content on uWeed. The uWeed team can help you choose the right product for you and help you with any concerns or questions you might have.
7.) Listen to your body and lie down when you are tired
We mentioned it above: you need to sleep at regular times and be exposed to natural light to help regulate your sleep cycle. That said, it’s not about going to bed at 10 p.m. every night if your body isn’t calling for it. Indeed, going to bed before you feel tired can even cause sleep disturbances, by creating an association in your brain between your bed and lack of sleep.
At the same time, you must absolutely avoid “sleep procrastination”, in other words the tendency not to go to bed when you start yawning and to think that it is okay to watch a little episode of more. In general, there is a correlation between sleep procrastination and lack of self-discipline. According to specialists, people who do not go to bed when needed are also less likely to participate in sports or eat healthy. On this subject…
8.) Eat a balanced diet
We understand that a generally healthy and balanced lifestyle would promote the quality of sleep. According to a study carried out by the University of Pennsylvania, a varied diet and moderate in terms of quantities would ensure more restful nights. Indeed, according to the study in question, people who sleep the least are those who consume the most calories during the day. At the same time, a diversified diet would improve the quality of sleep.
- Doctors agree that certain foods make it easier to fall asleep. Among these:
- Foods rich in tryptophan, such as brown rice, meats and poultry, and legumes;
- Foods with a high glycemic index, such as wholegrain pasta;
- Light meals: avoid heavy and fatty meals in the evening;
- Water and herbal teas: alcohol and sugary drinks should be avoided before bedtime;
- Omega-3s, found especially in fish and hemp seed oil.
9.) Take a lukewarm bath
Once you’ve eaten a light meal and put all your blue light emitting devices away, take a nice hot bath. This trick, however old as the world, is validated by science: according to American researchers, a hot bath 90 minutes before bedtime promotes the quality of sleep and shortens the duration of falling asleep by 10 minutes. But not just any bath: the ideal water temperature would be between 40 and 42.5 ° C.
This effect is due to the functioning of the thermoregulatory system of the human body. Indeed, a slight drop in body temperature would prepare the body for sleep. A hot bath taken an hour and a half before bedtime therefore allows the body to cool down and promotes deeper sleep. For an even more relaxing effect, you can then massage yourself with a CBD massage oil for soft skin, while benefiting from the anti-stress properties of cannabidiol.
10.) Call a healthcare professional
Sometimes everyone has trouble getting to sleep. But if the sleep disturbances have been going on for several weeks and are affecting your quality of life, it’s time to consult. In France, Health Insurance recommends seeking the advice of a doctor when morning fatigue or drowsiness becomes recurrent, or when one begins to have difficulty concentrating. There is no shame in this: remember that one in five French people suffer from sleep disorders.
It is recommended that you start with your doctor first. In many cases, a prescription for herbal medicine may be enough to get you back on the right track. Homeopathy and sleep: beware, because the effectiveness of this type of treatment is usually due to the placebo effect.
If this approach is not enough, your doctor will probably order blood tests to check that there is no hormonal imbalance or deficiency that could be causing insomnia. Depending on the results, he may refer you to a neurologist, endocrinologist, psychiatrist or even to a sleep center. Sleep centers are units specializing in the diagnosis of sleep apnea type disorders. They bring together general practitioners and specialists.
Quality sleep is an integral part of a healthy lifestyle … and vice versa! To promote deep and restful sleep, you have many options: meditation for sleep, relaxation for sleep, and certain daily actions to relax you and reduce your stress level. CBD is also an incredible ally and many people have benefited from CBD products: it would soothe the nervous system, allowing you to find the level of peace you need for a restful night. uWeed, the largest CBD marketplace in Europe, has a wide selection of CBD oils to suit all needs. To find out more, do not hesitate to call our team.