It is no news that, as humans, we need quality sleep for better functioning and an improved immune system. If rest is so important, why do some of us find it hard to sleep? The simple answer is stress; you are stressed, if you go to bed with a clear head, you are bound to fall asleep quickly, but if you go with so much on your mind, you will keep turning on the bed. That’s no good, and that is why we are here to help you with nine solid tips to help you fall asleep and 9 Easy Hacks for Better Sleep.
1. CBD (Cannabidiol)
If you haven’t already heard of CBD, you should know that CBD is one of the prevalent compounds in Cannabis, and it has numerous health benefits. CBD is consumed in different forms, including CBD oil, CBD balms, CBD vape juice, etc. CBD oil has several uses, including CBD oil for treating anxiety, pain and CBD oil to help you fall asleep. This recent analysis was conducted among 103 patients who had trouble sleeping. The researchers of the study used a dosage range between 25 mg to 175 mg. However, they found 25mg to be the best dose for anxiety but for people who had trouble sleeping, and they needed a higher amount.
After three months of the study, with the researchers following up on the test subjects each month, the first follow-up, there was a record of 66.7% of the patients with improved sleep. Although you would need the full supervision of a doctor to determine the correct dose and when to use It. It takes about 20minutes after use before you feel the effect of CBD; you could take it about 1 hour to your set sleeping time.
2. Hot Bath Before Bed
Imagine after a long day of work, you arrived at home and went to take a hot bath, you sat on your bed for a few minutes and before you know it you have drifted to sleep. A hot bath and followed by massage are great to loosen up the tension in your muscles. In addition, when taking a hot bath, your body temperature will rise, but once you are done and out of the tub, you will experience a rapid cool down that may keep you relaxed, contributing to your sleep (9 Easy Hacks for Better Sleep).
3. Have A Sleep Time
Do you have sleep time? Subconsciously you might have developed one even if you answered no.
For example, Kelly is an employee at a grocery store; she has to log in to her job every day except on weekends by 8:00 am, so she already developed her sleeping time to be 10:00 pm. Regardless, on a Tuesday, Kelly decided to watch a movie with her siblings till 1:00 am. By 6:00 am, when her alarm goes off, she snoozes it because she didn’t get enough sleep; by 7:00 am, when the alarm rings again, she now has to rush off to work. Improper sleep may cause her to make lot of mistakes. This may also hinder the consecutive sleep rotines. If this behavior is repeated, she will become stressed and not get enough rest which will go a long way in her job life because she won’t focus and miss out on many essential points.
It is advisable to have a sleeping time and have an alarm for it. Once your body is used to it, you would realize you sleep at that time even without setting the alarm.
4. Don’t Take Caffeine
People use caffeine to stay awake. So especially in the afternoon, you should stay away from caffeine because it can stay in your system for up to 10hours. If by 4:00 pm you take caffeine, you won’t be able to sleep until it is about 2:00 am, which is not good.
5. Read A Book
It is time to sleep; you need a clear mind to fall asleep. What many people do is chat with their friends; that might not be the best option. The light from your phone causes a reduction in the production of melatonin which helps you sleep. To avoid confusing your brain that it is daylight time, you should try reading a book, especially a very boring one; you will fall asleep faster than you know it. If it is a must for you to use your phone, you should tune down the brightness.
9 Easy Hacks for Better Sleep
6. Avoid Heavy Meals Before Bed
Eating could sometimes work in favor of sleep but taking heavy meals with spice before bed could be dangerous to health as the food hasn’t digested. Taking a heavy meal could be pretty damaging, especially for an ulcer patient; most heartburn and acid reflux results from serious eating before going to bed. This may end up affecting your sleep, leaving you awake for most of the night. It is advisable to eat light food hours before you go to bed.
7. Wear Socks To Bed
You may have had an uncomfortable sleeping experience wearing socks, it may come as a surprise, but this research has found that socks help you sleep better. The body directs the blood flow to the hands and feet when you are just about to drift off to sleep. It redistributes the heat at your core to your extremities which triggers sleep. Wearing a pair of socks causes your blood cells to widen, permitting blood flow; cold feet would restrict blood flow.
The exercise was found to improve sleep among vigorous exercisers. However, it depends on the individual, and the exercises are carried out, but the overall movement seems to improve sleep. Moderate aerobic activity may enhance the amount of deep sleep you get. The good news is you might not have to do vigorous exercise for long hours before you see results in your sleep. You might just need 30 minutes of moderate aerobic exercise, and you would know the difference in your sleep that night.
9. Chamomile Tea to The Rescue
Chamomile tea is a natural sleeping aid and has been in use as far back as ancient times. It produces a chemical called glycine which calms the nerves and acts as a mild sedative.
These simple tips can regulate your sleep cycle and help you with better wake energy. Dear reader, which one of the hacks have you ever tried? Did it work? We would surely love to know in the comments.