In the tale of the princess and the pea, one thing stands before the princess and a good night’s sleep. For the rest of us, it can be a deluge of disruptors, from everyday stress to achy muscles.
To combat the factors that may prevent us from slumbering peacefully, it's essential to address both mental and physical sleep disturbances. Then, by cultivating calming rituals and a peaceful sleep environment, also known as good sleep hygiene — and adding a few drops of CBD to the mix — we can start to untangle the mental clutter and settle down for a night of deep sleep. Here are four healthy sleep habits to help achieve better sleep hygiene for consistent, restful sleep.
#1 Sleep Strictly
After a long day, it’s natural to want to fit in some personal leisure time, whether that’s binging your favorite TV show or spending a night with friends. That said, it’s important not to fall into the rabbit hole of “revenge bedtime procrastination,” which occurs when one sacrifices much-needed sleep for a few more hours enjoying their “me time.”
To combat this poor sleep hygiene practice, it can be helpful to set a strict, regular sleep schedule. For example, you might aim to get into bed by 10 p.m. when you have a 6 a.m. wakeup time on weekdays, and even weekends. Setting a fixed sleep-wake schedule can train your brain to associate certain times with rest, making it easier to fall asleep and wake up naturally.
Over time, your body’s internal clock, also known as your circadian rhythm, becomes more aligned with this schedule. This helps regulate your energy levels, improve your sleep quality and reduce the temptation to stay up late or sleep in. Plus, a regular schedule can help promote better:
- Mental clarity
- Mood
- Overall well-being
#2 Wind Down
A regular sleep schedule doesn’t mean you need to force your body to transition from socialization to sleep in seconds. Instead, create a calming buffer zone that signals to your body that it’s time to wind down for the night.
One of the best ways to relax your body is with cannabidiol (CBD). The hemp extract, when eaten or lathered onto your body, works with a vast network of receptors in the body that help regulate the sleep-wake cycle, as well as physical sensation and moods.
Thus, if you find yourself struggling to grow tired, staying awake due to aches or experiencing difficult emotions, CBD may help. To incorporate CBD into your night routine, consider:
- Preparing a CBD tea by mixing an herbal tea infused with CBD oil
- Massaging sore muscles with a CBD balm
- Indulging in a CBD gummy as a late night snack
- Adding a chewable CBD tablet to your helping of nighttime vitamins
#3 Limit Distractions
Light — whether natural, artificial or blue — can cause significant sleep disturbances. Mainly, bright, white light can confuse your brain into thinking it should be awake and alert, which can disrupt your circadian rhythm and make it more difficult to fall and stay asleep.
Why does this happen?
When our brains are exposed to light, the production of melatonin — a hormone that regulates sleep — can slow down or halt completely.
Fortunately, you don’t need to operate by candlelight when going about your bedtime routine. Warm lighting that’s red, orange and/or yellow can imitate the colors of the setting sun, helping your body know that it’s time for sleeping.
To further avoid sleep disturbances throughout the night, consider investing in:
- Blackout curtains – These can block out external light, which is one of the biggest disruptors of sleep. Whether it's streetlights, early morning sun or passing car headlights, blackout curtains help create a dark, restful sleep environment that promotes deeper sleep.
- Sleep mask – For those who prefer a more portable solution, a sleep mask can be a great option to foster quality sleep. It offers the same benefits as blackout curtains, shielding your eyes from light when traveling or if you're unable to fully darken your room at home.
Noise can play just as big of a role in sleep quality.
The late-night rumble of a motorcycle, call of police sirens or slam of a car door can disrupt your sleep, even if you don’t wake up. Subconsciously, outside noise can increase the amount of time your body stays in stage one, or light sleep, and decrease the amount of time spent in deep, slow wave sleep and REM sleep, when you dream and the brain stores long-term memories. Limited time in these sleep stages can also impact other cognitive functions like learning, problem-solving and emotional regulation, which may lead to:
- Mood disturbances
- Memory issues
- Impaired mental function
If you’re sensitive to noise, a white noise machine can drown out disruptions like traffic or household sounds, allowing you to get a good night’s sleep without interruption.
#4 Stay Cozy
Our environments play a large role in our mental states. For instance, a cluttered bedroom, strewn with dirty clothes, piles of books and unfinished tasks can create a sense of chaos that impacts your ability to relax and unwind for sleeping.
To create a more restful space, take time to organize your bedroom prior to getting ready for bed. You might also go the extra mile by incorporating cozy elements, such as:
- Mood lighting – Add string lights behind your headboard for a pop of warm light or soft, dimmable bedside lamps to create a calming ambiance. The gentle glow from these light sources can help signal to your brain that it's time to wind down without the harshness of overhead lights.
- Essential oil diffusers – An essential oil diffuser can fill your room with a soothing aroma that may help you drift off more easily. Scents like lavender, chamomile or cedarwood have been shown to help with relaxation.
- Temperature-regulating bedding– Keep your body at the ideal sleep temperature with cooling sheets, moisture-wicking fabrics or a weighted blanket, all of which can provide a sense of calm and comfort for quality sleep.
Sleep Soundly With Zzzebra CBD
If you’re just as sensitive to disruptions as the princess and the pea, creating a good sleep hygiene routine can help support more optimal sleep.
In addition to curating a cozy and relaxing environment, consider adding CBD to your bedtime routine to wind down naturally.
At Zebra CBD, our CBD topicals, CBD hemp oil for sale and CBD gummies for sale, including our hemp gummies for sleep, are made with premium hemp extract to help support a premium sleep.
Achieve better sleep hygiene today with sleeping tips and premium CBD products from Zebra CBD.
Sources:
- Sleep Foundation.Mastering Sleep Hygiene: Your Path to Quality Sleep. https://www.sleepfoundation.org/sleep-hygiene
- Sleep Foundation. What Is “Revenge Bedtime Procrastination”? https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination
- BBC. Why you should go to sleep at the same time all week. https://www.bbc.com/news/health-66372087
- Sleep Foundation. Light and Sleep. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
- Sleep Foundation. How Noise Can Affect Your Sleep Satisfaction. https://www.sleepfoundation.org/noise-and-sleep
- Newport Institute. How Does Your Physical Environment Affect You and Your Mental Health? https://www.newportinstitute.com/resources/mental-health/physical-environment-affect-you/
