7 Sleep Tips for When You Can't Wind Down
To say sleep is important is an understatement. It plays a vital role in our wellbeing, impacting everything from our immune system to how our brain functions. However, for some of us, it’s not so easy to drift off at night – especially when those mid-summer temperatures begin to rise. So, if you find yourself tossing and turning and unable to switch off for those vital eight hours, try these tips to reset your sleep pattern.
1. Try CBD for Sleep
There are many contributing factors to poor sleep, with stress, physical conditions (such as chronic pain or restless leg syndrome) and a mid-afternoon cup of coffee being among them. Researchers have looked into CBD’s effect on each of these sleep-busters, and the early results indicate that it may have a number of benefits. So, how exactly might CBD help?
First, let’s look at CBD’s impact on anxiety. In one study involving 72 patients with sleep or anxiety complaints, subjects were given a daily 25mg dose of CBD in capsule form. In the first month, 66.7% reported they were sleeping better, while 79.2% said they experienced lower anxiety levels.
Another study on the effects of CBD for pain said there’s evidence it can be soothing, and that the lower pain levels may contribute to improved sleep. Meanwhile, a 2014 review concluded that CBD has the potential to enhance wakefulness by day, making that PM espresso a little less tempting.
If you want to try CBD for yourself, there are a number of ways you can do so, with our CBD Capsules or Night Time CBD Oil proving especially popular for beginners. Not only do capsules make dosage ultra-easy (one capsule = 10mg CBD); they’re also supercharged with immunity-boosting vitamins D3 and C.
2. Make the Most of Daylight
If you’re one of many who will be working from home for the foreseeable future, you’ll know it’s not always easy to get out and about during the daytime. However, if you’re struggling to sleep, it’s important that you make the most of the daylight hours, as this helps to balance your body’s circadian rhythm.
What’s the circadian rhythm, you ask? Put simply, it’s your body clock, and it cleverly picks up on signals through light sensors in your eyes. If those sensors aren’t seeing much light, your circadian rhythm can go out of sync, meaning your body clock won’t be telling the rest of your body that it’s time to sleep. Try to get outside during lunch breaks or even fit in a walk before bed. This easy lifestyle tweak might be enough to get your sensors back on track.
3. Make a Cup of Chamomile Tea
We’ve all heard about the supposed sleep-inducing powers of chamomile tea, and while there’s no definitive proof that it works, sometimes a hot drink alone can make you feel more relaxed. At Cannaray, we like to add a dropper of CBD oil to our own bedtime brews, mixing the Night Time CBD Oil Drops into a freshly-made cup around one hour before bed.
4. Tune in to Sound Therapy
All you need is a quiet room and an open mind to try sound therapy, which is designed to tune out stress and worry, so you can tune in to a state of calm. Try a sound bath, which is a guided meditation that features instruments and voices. It’s designed to guide your mind and focus your listening, which helps to slow that constant rush of thoughts.
We rate resident sound therapist and yoga instructor Tamara Klien, who hosts live sessions on her Instagram; perfect for pre-bedtime viewing before the start of a busy week.
5. Make Your Bed
You know the saying ‘tidy room, tidy mind’? While it sounds frivolous, there’s a lot to be said for making your bedroom a sanctuary, and ditching the ‘floordrobe’ once and for all. As well as de-cluttering the space where you rest, a survey by the National Sleep Foundation says it’s also important your bed is made before you get into it.
7 out of 10 people surveyed said they made their bed every day or almost every day, and the bed-makers were 19% more likely to report getting a good night’s sleep on most days. So, take two minutes to quickly fix your bed every morning, and you might find you wind down quicker or stay asleep for longer later that night.
6. Sleep and Wake at Regular Times
Another way of keeping your circadian rhythm in check is by sleeping and waking at regular times, teaching your body clock when it’s time to wind down. This might mean dragging yourself out of bed is a struggle for the first few mornings, but having an AM alarm set will make it easier to reinforce a good sleeping pattern.
Don’t be tempted to hit the snooze button, either. Even sneaking in an extra 10 minutes can make you feel less rested and energised throughout the day.
7. Give Yourself a Massage
A simple massage can trigger the release of feel-good hormone, serotonin, which helps you feel happier and more relaxed. It’s easy to give yourself a massage with the CBD Muscle Balm, which helps fingertips work into knots, while a dose of eucalyptus releases a cooling, tingly sensation on skin.
Scoop a generous amount of the balm out of the pot, rub it between the palms of your hands, then interlock your fingers behind your head to create a cup shape. With your thumbs, apply firm pressure toward your skull, massaging in circular motions. Breathe deeply as you massage, then slide into bed.
Want more tips on how to wind down? Discover the impact of CBD for anxiety or read our self-care tips to help you through lockdown – and beyond.
