Explore CBD & Sleep: 10 Ways to Improve Your Sleep Health
If you’ve been looking for tips to help you sleep better, you’ve likely encountered CBD products designed for sleep. Today, countless CBD sleep tinctures, gummies, and oils have hit the market, but it can be difficult to know where to get started. So if you’re new to CBD – or just looking for the best sleep solutions – read on to learn how to start harnessing this powerful cannabinoid today.
Below, we've gathered everything you need to know about CBD & Sleep. As a bonus we've included additional tips to elevate your sleep health. So explore CBD and sleep with dosist health, and follow along for 10 tips to help you sleep better.
How Can CBD Help Me Fall Asleep?
First things first, can CBD help you fall asleep? In short, it can help. This is because CBD contains cannabidiol, a chemical compound that interacts with your body’s endocannabinoid system to trigger several effects – many of which may benefit your sleep health.
CBD and related compounds work by interacting with the body’s endocannabinoid system. There, they bond with naturally occurring structures called CB1, CB2 and serotonin receptors. This is important because the endocannabinoid system helps regulate your body’s circadian rhythm, which governs sleep and wakefulness. Consequently, CBD may help users adjust their circadian rhythm and gently guide the body to sleep.
Additionally, CBD has been shown to reduce cortisol (a stress hormone) in the bloodstream, which may further promote deeper sleep. Plus, when combined with CBD’s other potential benefits – like pronounced relaxation, pain relief, reduced inflammation, and anxiety – it’s no wonder CBD can help users improve and access deeper sleep.
Will CBD Make Me Feel Groggy?
One of the best things about today’s CBD sleep products is that you won’t wake up feeling groggy or disoriented. Instead, CBD sleep aids often only last for a limited period (typically around 2-6 hours) to help you fall into a natural sleep. From there, your body can take over and remain in a deep, restorative sleep.
That said, keep in mind that the best CBD products for restful sleep will be those that are designed with sleep in mind. These products will be labeled accordingly.
What Should I Look for When Shopping for CBD Products for Sleep?
Start by looking for CBD products that are targeted for sleep. These are normally found in CBD oil or gummies. The best CBD oil and gummies for sleep will not only contain the optimal dosage of cannabidiol — they’ll also include CBN, or cannabinol.
CBN is created when THC (i.e. the psychoactive chemical in cannabis) breaks down over time. Just like CBD, CBN is non-psychoactive.
Like CBD, CBN also binds to CB1 receptors in the body to stimulate the body’s endocannabinoid system. However, unlike CBD, which binds to receptors in many parts of the body, CBN tends to attach most effectively to CB1 receptors in the brain. This may explain why many people find it to be such an effective sleep aid.
Some products like dosist health’s CBD+ Sleep Gummies also contain other sleep health solutions like magnesium and L-theanine to promote greater relaxation. These gummies are also optimized with nanoblend technology that increases bioavailability while expediting onset and absorption.
And finally, no matter where you’re shopping for CBD sleep aids, it’s essential you always source your products from a vendor that uses premium ingredients and creates optimal, lab-tested efficacious products. Then, make sure to pay attention to dosage information to ensure you’re getting the right amount of CBD for your needs.
What Is Sleep Health?
No matter whether you choose to use CBD or another natural sleep aid, it will always be important to get enough sleep and get quality sleep. Today, more and more people are focusing on improving their ‘sleep health’ to ensure they’re taking care of their body. But what exactly is sleep health?
Sleep health is an assessment of one’s sleep patterns. It is determined by the amount of sleep one gets and the overall health of that sleep. You must sleep deeply to take advantage of sleep’s restorative benefits. This is why it’s essential to learn how to improve REM and Non-REM sleep.
REM refers to “Rapid Eye Movement”, as REM sleep is characterized by intense dreams. Traditionally, to sink into this restorative sleep, your body must first undergo several stages of “light sleep”, which build up to REM sleep.
During light, ie., Non-REM sleep, your body can repair and regrow tissue, strengthen your immune system and even build bone and muscle. Later, REM sleep will also stimulate your brain to trigger the increased production of helpful proteins.
Of course, these benefits will only be made possible by healthy, deep sleep. So to learn how to fall into a deeper sleep, keep reading.
10 Ways to Improve Your Sleep Health
If you’re looking to improve your sleep health and fall into a deeper sleep, you’ve come to the right place. As we’ve covered, it starts with harnessing the best CBD solutions to support sleep, and then read on for our additional tips to get your best sleep yet.
1. Tire Yourself Out! How Daylight and Exercise Can Help You Sleep Better
If you want to improve REM sleep, exercise is key. Burn as much energy as you can during the day so that when it comes time for bed, your body is ready for a full night’s rest.
Additionally, exposure to daylight is also crucial, as it helps your body maintain a consistent sleep pattern. Today, sunlight exposure has also been linked to the release of serotonin which can help you work through the day’s stress.
2. Establish a Smart Bedtime Routine
Speaking of consistent sleep patterns, one of the best tips to help you sleep better is creating and maintaining a bedtime routine. This can mean getting ready for bed at the same time every night, unwinding with a cup of tea to relax, or simply identifying the best time to take your CBD for sleep –– and sticking with it.
3. Unwind with a Long Bath
Getting as relaxed as possible before bed is another key to improving deep sleep. Taking a long bath can help you unwind, as the warm water will help prepare your body for sleep as it expedites blood flow and helps regulate your body temperature. This process will then aid your natural circadian flow and help you fall asleep faster.
Of course, if you want to take this ritual one step further, you can always consume a few calming drops of CBD oil before hopping in the bath. As many CBD sleep and calm aids take a bit to kick in, you’ll be able to enjoy the bath and hop out of the tub prepared for a restful night ahead.
4. Cut Out Blue Light and Screen Time Before Bed
Besides being distracting, scrolling on your phone can also chemically keep you up at night. This is because the blue light emitted by phone and tablet screens stimulates the brain and makes sleeping more difficult.
In fact, blue light –– more than any other color –– actually blocks your body’s melatonin production. As a result, it will take longer to fall asleep, as blue light can shift your circadian rhythm by up to three hours.
To avoid these issues, try settling in with a cozy book before bed or take time to meditate and calm your mind before drifting off.
5. Watch What You Eat and Drink Before Bed
If you’re looking for that glorious REM sleep, you should avoid caffeine for at least six hours before bed. This means if you want to go to bed by 10 pm, you should not have any caffeinated beverages after 4 pm.
Additionally, you should avoid eating foods with excess sugar in the evening. Specifically, you’ll need to stop eating sweet foods at least three hours before bed because eating sugary foods prompts the pancreas to release insulin into the bloodstream. This can then cause increased energy. And an increase in energy is exactly what you want to avoid before bed.
6. Stick to a Sleep Schedule — and Cut Out Naps!
Your body runs on the rhythm you teach it and will gladly learn the patterns you consistently present it with. This is why you should try to get to bed around the same time every night.
Additionally, understanding your circadian rhythm is essential to creating a strong sleep schedule. Your circadian rhythm is governed by the body’s internal “clock.” A healthy circadian rhythm should leave you feeling tired near a reasonable bedtime and help you wake up energized in the morning.
Another way to standardize your sleep schedule is to avoid spontaneous naps. Instead, try to hold out till bedtime, pop the best CBD gummies for sleep you can find, and keep that sleep schedule intact.
7. Create Your Sleep Sanctuary
If you haven’t already noticed, most of our favorite tips to help you sleep better revolve around maintaining patterns, rhythms, and rituals around bedtime.
All of these exercises will prove more effective if you keep your bedroom as calming and clutter-free as possible. And if you can, try to reserve your bedroom specifically for sleep.
It’s also crucial to make sure your space is neither too hot nor too cold, as body temperature has a tremendous effect on the overall quality of your sleep.
Creating your own sleep sanctuary is key to help you fall into a more peaceful slumber.
8. Try Herbal Teas and Natural Sleep Aids
There are a number of teas that use ingredients that can help you sleep. For example, chamomile has long been used as an ingredient in sleepytime tea because it contains apigenin, a natural sedative that can help induce relaxation and sleepiness. Valerian root, another common herbal supplement, contains valeric acids. These are a group of naturally occurring sedatives that can help trigger sleep. Similarly, passion flower also contains a natural sedative called chrysin, which binds to benzodiazepine receptors in the brain to produce a calming effect.
Plant-based remedies work with your body’s natural systems rather than overpowering them, and their method of action tends to be more gentle than artificial options. Add a tea to your evening ritual along with your CBD sleep product, for an optimal combination for rest.
Plus, one of the best times to take CBD for sleep is with your favorite sleepytime tea.
9. Kick Back and De-Stress
In combination with integrating the best CBD oil for sleep to your routine, you also need to make an effort to decompress and relax in the evening. So to help your mind and body unwind, do some calming activities before and after you’ve taken your CBD sleep aid.
These can include cognitive activities like journaling, reading, or listening to soothing music. They can also include physical options like stretching or massage. Then, as the effects of your preferred CBD sleep aid begin to take form, you’ll be all set to drift right into a deep sleep.
10. Try CBD Edibles or Oil for Sleep
Of course, sleep-focused CBD oils, tinctures, and gummies will always be our favorite solutions for improving sleep health. As noted, dosist health offers a wide range of products designed to help you fall asleep better –– and faster –– so be sure to shop the whole collection today!
Each of our natural CBD sleep aids is optimized to help you access more meaningful rest so you can start your day clear-headed and fully energized. Plus, with additional CBD solutions designed to help reduce anxiety, pain, and inflammation, there’s a wide world of CBD resources to explore today.
To learn more, shop the entire dosist health Collection today!