5 Ways to Fix Trouble Sleeping
Are you having trouble sleeping at night for whatever reasons? Most people struggling to sleep are probably stressed mentally or physically that they pressure themselves to the point of lack of sleep.
While the realities of life today do not allow or exempt anyone from stress, it is important to manage and control it to avoid affecting other parts of your life. Fortunately, lack of sleep can be countered in several ways. Keep reading to know what may work for you and what you can adopt.
1. Use CBC and CBD oil in your Night-time Routine
Getting sufficient sleep is essential for the body to recharge and re-energize for the next day’s tasks. Adults require at least 7 to 9 hours of sleep each night to function perfectly. Therefore, it is not surprising that people go to great lengths to ensure they sleep well, preparing them for the next day and ensuring they stay productive through it all. Before you rush to buy full-spectrum CBC oil, you may want to know how it can potentially help improve your sleep.
CBC/Cannabichromene is a robust non-psychoactive cannabinoid that works almost similarly with CBD. It does not cause euphoric or high feelings meaning it will not cause a patient to feel “high
Research findings show that most people in the US experience sleep trouble in various forms. CBC can be helpful if your sleep problems are linked to mood. This is because CBC is a mood booster, as indicated by research. However, there is a need to conduct much more research on this subject since limited information exists today. CBC binds with TRP channels like TRPV1, which activates mood-elevating channels without the intoxication of THC. These mood-boosting properties can help with sleep since when one is in a good mood, they stress less and relax more. However, the research on CBC is still in its infancy stage, and a lot more has to be done to reveal its potential.
CBC works in many ways, like CBD. Existing research shows the powerful benefits of CBD on sleep. For example, In this research on CBD for sleep showed that, participants who consumed 300 to 600 mg of CBD oil exhibited reduced cortisol levels, reducing stress and anxiety, which helped them sleep better. It is possible that CBD affects the release of cortisol and can thus help users wind down their day and act as a mild sedative that assists with falling asleep.
2. Exercise
Exercise is good for almost everything. Some people struggle with sleep because of stress and anxiety. Therefore, exercising may help. Besides the fact that it could relax the body and make you tired enough to fall asleep, exercising releases good endorphins, which combat stress and anxiety.
However, timing is everything. Make sure to exercise at least 2 to 3 hours before bedtime, as the feel-good endorphins can wake some people. What’s more, keep the exercise to a moderate level, preferably doing some mild aerobics to boost your mood and ease you to sleep when the time comes. Intense exercise can lead to muscle pain and cramps that could affect sleep quality and lead to more sleep problems.
3. Practice Good Sleep Hygiene
Your sleep habits matter when it comes to getting quality sleep. Some people get busy before bedtime, while others spend too much time on their screens when they are about to sleep. This affects their ability to fall asleep faster. Besides that, regular sleep patterns are essential. Schedule a specific time to go to bed every day, and your body will get accustomed to it.
It is also advisable to avoid napping during the day as this may keep you awake all night long and disrupt your sleep patterns, hindering good sleep. These may seem like simple things, but they make a huge difference. Consider adjusting, and you may be surprised at how much your sleep improves, especially if you do not have any other underlying medical conditions that affect your sleep quality.
4. Improve Your Nutrition
What you eat affects everything about you, including sleep quality. Highly saturated fatty foods and diets low in fibre may decrease the amount of sleep and affect the restorative sleep you get. Too much sugar and taking certain beverages close to bedtime could also keep you awake. It is best to avoid certain foods during your bedtime by watching what you eat close to this time.
If possible, avoid spicy foods, high-fat and high-protein foods, alcohol, and caffeine. In their place, choose to eat complex carbohydrates rich in fiber, vegetables, fruits, and foods rich in vitamin B. Note that a healthy diet is also great at weight loss and management, which is beneficial to your sleep health.
5. Try to Relax Before Bedtime
When it gets closer to bedtime, do everything possible to keep off stressful thoughts. You should devise a routine and create activities that boost your relaxation. For example, you could read a book and drink a cup of green tea or other non-caffeinated drinks that soothe you. Have a variety of herbal teas that help soothe you to sleep. Chamomile tea is a great option here.
Some people play soothing music, while others invest in aromatherapy. Whatever works for you, consider it a way of easing yourself to sleep. The bottom line is to relax and free your mind from the day’s worries.
Final Thoughts
Sleep is an integral part of life’s cycle. Make sure to prioritize quality sleep to achieve much during the day. Try the suggested tricks above if you are having trouble sleeping. Routines work well when trying to improve your sleep, so aim to have a consistent bedtime routine too.
