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Healthy Habits For Good Sleep

 CBD for sleep

At least one-third of adults will experience the inability to sleep at least once in their lives. Poor sleep negatively affects our exercise performance and brain function. It can also lead to intense food cravings and weight gain. Establishing healthy habits for good sleep is essential to overall health and well-being. CBD sleep products, such as CBD tablets or CBD sleep gummies support sound, quality sleep, and maintain regular sleeping cycles. Here are a few tips to help you get the best sleep you can.

Establish a Nighttime Routine

Create a peaceful bedtime routine. Shut off phones, tablets and TVs at least an hour before you hit the hay. Any type of technology keeps your brain awake. Instead, read a book, take a warm bath or meditate. These relaxing activities will calm your mind and body and prepare you for a good night’s sleep.  

Eat the Right Foods

Diet also plays a role in your sleep quality. Certain foods like almonds, walnuts, kiwis, milk, bananas and oatmeal can improve sleep quality.

These foods are high in antioxidants and can reduce inflammation, promoting restful sleep. They are also good sources of serotonin and melatonin, hormones that help you relax. 

Stick to a Schedule

Whenever possible, try to go to sleep and wake up around the same time each day. This routine supports your natural circadian rhythms, and after a few weeks you will naturally start to feel sleepy around that time.  

Natural Remedies to Improve Sleep

In addition to behavior modification, you may also want to try natural sleep aids to help you fall asleep. Here are six natural remedies that may improve sleep:

Lavender Oil. Lavender has been known to promote relaxation and induce calmness. The scent of lavender oil improved sleep quality scores in individuals with having difficulty falling asleep. Add 2-3 drops of lavender essential oil into a diffuser, or apply as a spray on your pillow at night.

Valerian Root. This herb is derived from a perennial plant native to Europe and Asia. Valerian contains antioxidants that appear to have sleep-enhancing properties.

The research on sleep and cannabidiol (CBD) is still in its infancy. But preliminary studies look promising. 

A dose of 400-900 mg of valerian extract daily is generally recommended at least 30 minutes before bedtime. You can make a valerian tea. Add 2-3 grams of dried valerian root to hot water for 10-15 minutes for a relaxing bedtime beverage.

Melatonin. Made naturally by your body, melatonin works by supporting your natural circadian rhythm — the internal clock that tells you when it’s time to sleep and wake up. However, sometimes it does not make enough. Melatonin is one of the most common natural sleep aids used to treat sleep disorders. 

If you want to take melatonin, start with a lower dose, typically 0.5-1.0 mg at least 30 minutes before bedtime. The dose can be gradually increased up to 3-5 mg as needed.

Chamomile. This herb is a well-known natural sleep remedy. It contains antioxidants that may promote relaxation.

Chamomile is most widely known for its use as a relaxing tea. However, taking chamomile in the more concentrated form of an extract may be more effective. .

L-Theanine. An amino acid, L-theanine promotes relaxation and eases stress. It’s found most commonly in tea leaves and in small amounts in Bay Bolete mushrooms. L-theanine may promote good sleep quality, which makes it a safe natural sleep aid.

CBD Oil. The research on sleep and cannabidiol (CBD) is still in its infancy. But preliminary studies look promising. CBD may help with falling asleep, but the impact on staying asleep is unclear. It may also help manage disorders related to REM sleep and improve daytime sleepiness. Some individuals have found success using CBD oil roll-ons as a topical solution to promote relaxation and enhance sleep quality.

By using a combination of lifestyle habits and natural supplements, like the cbd sleep products, you can get the sleep you need to benefit your health in significant ways. There is arguably nothing better for your life, relationships and productivity than a good night’s sleep.

Melissa Mitri, MS, RD, writes about health, nutrition and fitness with the goal of simplifying complex health topics. 

About the Author

Melissa Mitri, MS, RD Image

Melissa Mitri, MS, RD

Melissa is a health writer with more than 12 years of experience in the field of nutrition. She specializes in helping women move away from restrictive habits that lead to vicious yo-yo weight cycles. Melissa enjoys writing about health, nutrition and fitness with the goal of simplifying complex health topics. You can find out more about Melissa at

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