With the stress the last year has brought, it’s unsurprising many of us have been struggling to get enough shut-eye – but a few simple changes you can help you wind down and drift off.
Sleep. We all need it, but too many of us are struggling to get enough of it.
And with a pandemic raging, bringing with it the stress of homeschooling, the fear of illness, the isolation and the potential financial worries, more of us are struggling than ever before.
While the occasional sleepless night is no cause for concern, persistent lack of sleep can lead us to feel restless, low on energy and anxious, as well as at risk of developing neurodegenerative diseases including dementia.
So, how can you get a good night’s sleep – or as good as possible in the circumstances?
We have a world of information and connectivity in our hands, in the forms of smartphones and tablets, but, when it comes to sleep, it’s good to disconnect for a while.
The blue light emitted by the screens on phones, computers, tablets and televisions dampens the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.
Experts recommend turning gadgets off at least half and hour before going to bed – and no scrolling when you get there.
Because as well as the blue light, doom scrolling through the latest headlines is certainly not conducive to a good night’s sleep.
Are you lying comfortably?
It may sound obvious, but key to a restful night is making sure you’re settled. Whether you like a warm or cold room, one or two pillows, blankets or a duvet, you need to get it right for you.
Try to avoid too much artificial light – it interferes with your circadian rhythms – and, if possible, keep noise to a minimum for obvious reasons.
A little extra
When people are struggling with insomnia, they will often turn to some form of medication to help them drift off.
However, prescription medications such as Valium or Ambien have been linked to side-effects including dependency or creating a false-sleep – a lighter state where the body doesn’t experience the all-important REM sleep.
CBD, on the other hand, can help promote relaxation to facilitate a good night’s sleep, without the harmful side effects.
With stress being one of the leading causes of insomnia, the recognised calming properties of CBD oil can be a key weapon in the armory against the sleeplessness pandemic.
A few drops of the oil under the tongue – or an edible – before bed, combined with some deep breathing, can settle the mind and body, ready for a peaceful night.
Or, for something a little different, you try a CBD Pillow, a patented product that uses microencapsulation technology to create the effect of microdosing CBD throughout the night.
Millions of microcapsules of CBD varying in size and thickness are infused into the fabric of the pillowcase. The capsules burst at different intervals, triggered by movement, and the CBD is then absorbed through the follicles to react with receptors in the hair and skin.
While more research is needed into the benefits of CBD for insomnia, the early signs are encouraging – definitely something worth sleeping on.
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