A good night’s sleep is something to be treasured. When we miss it, we feel it. Grumpy, cranky and achy, we crave our bed and watch the clock until it’s time to go lie down. But poor sleep can also have a significant impact on our health. Sleep deprivation affects brain function, hormonal balance, weight control, emotional well-being and productivity. Unfortunately, insufficient sleep has become a health epidemic, but the good news is that there are simple and effective steps to improve how we rest. Here are three easy tips that will have you waking up feeling refreshed and ready for the day.
1. Reset the Clock
A circadian rhythm is an internal clock which runs in the background of our brains and switches between periods of alertness and sleepiness at regular intervals. Every person has a circadian rhythm which follows a 24-hour system. Understanding our circadian rhythm is important to avoiding sleep disruptions. Many shift workers experience a disrupted circadian rhythm, but anyone can suffer from an interruption in out sleep routine due to travel or an injury. Luckily, we can reset it and reestablish a healthy sleeping pattern.
Popular strategies include changing when we wake and how late we eat but one of the easiest ways to reset our internal clock is to go for a 30-45 minute walk in the morning sun. When our eyes perceive sunlight, our brains produce and release serotonin which converts to melatonin 12 hours later. Walking when it’s overcast outside will work too, as the sun’s rays still get to our eyes even on cloudy days. Just avoid wearing sunglasses, a hat or visor, but sunscreen is fine.
2. Turn off Light
Blue light-emitting devices can contribute to sleeping disorders as the blue wavelength tricks the brain into thinking it’s daytime. Thus, when the brain perceives light, it will, in turn, suppress the release of melatonin, also known as the darkness hormone. Without melatonin, it’s difficult, if not impossible, to fall asleep. Experts recommend that we turn off blue light-emitting devices at least an hour before bed but the sooner the better.
3. Try CBD oil
If you’ve tried walking in the morning, turning off the electronic devices in the evening, and even purchased a butt-shaped pillow all in effort to get a good deep sleep and still, you have no luck, it’s time to try an herbal sleep aid. Perhaps there is a hormonal imbalance that is making it difficult to relax and wind down. CBD oil for sleep has been proven to be effective as it helps regulate hormones including those that promote and prevent a good night’s rest.