Stress Free Sleep
Change your routine and add our CBD Night Oil for a revitalised sleep to help you with the day ahead.
The Right Amount
This can vary depending on your age, sex, general health and activity level. An adult should spend the equivalent of a third of your day sleeping, around 7-9 hours. You may feel you can survive on less but over time you will feel the negative effects of lack of sleep. It’s tempting on the weekend to take a quick nap on the sofa, you must limit this as it will affect how you sleep of a night; however, a single 20-30 mins nap improves alertness and performance, but keep it to one.
Enjoy your weekend but make Sunday an alcohol-free zone. Alcohol may seem to help you sleep as it assists you to drop off, but overall, it’s more disruptive to sleep. The more you drink before bed the worse it effects your sleep patterns. REM (Rapid eye movement) Sleep happens about 90 minutes after you fall asleep, it’s the stage of sleep when we dream, and alcohol is thought to disrupt this important stage. Disruption in REM Sleep can cause daytime drowsiness, poor concentration and stop you getting the quality sleep you need.
Avoid Stress and Stimulation
Don’t over stimulate your brain before bed, deal with stress-full situations earlier on the day. Paying bills or work-related issues that will stimulate your brain and become the focus of your night’s sleep. Avoid other stimulants such as coffee, caffeine or nicotine for a few hours before bed.
Food for Sleep
Avoid foods that are hard to digest as this will disturb your sleep fatty, rich, spicy foods, citrus fruit, fizzy drinks all cause dyspepsia or heartburn that will interrupt your sleep patterns. Food that will assist in a better sleep
Bananas; Are rich in magnesium which relaxes the muscles, they also contain serotonin and melatonin which encourages sleep.
Almonds; A great source of healthy fats. They also contain tryptophan and magnesium which help to relax the muscles and nerve functions while steadying your heart rhythm.
Honey; One teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin. Orexin is what keeps us alert, so it helps us to wind down and relax.
Oats; Rich in vitamins, minerals and amino acids which all promote sleep inducing melatonin. Oats also encourage insulin production which naturally raises blood sugar.
Room and Routine
Your bedroom should be a relaxing environment, we all lead busy lives but the place you lay your head needs to be calm, relaxed, uncluttered. It should have nothing that makes your brain active again. The perfect temperature is 16-18oC, if possible, sleep with a window slightly open to allow for fresh air flow. A routine will help your body know it’s time for bed, a nice warm bath with relaxing bath oils, all electrical items off, a short read but ensure its nothing that will make your brain overactive again.
Reduce or remove any screen time before bed. You may feel that the TV helps you go off to sleep, but it does not allow for deep sleep, noise and changes in the environment lead to disturbed sleep. Anything with a blue light does not help aid a good night’s sleep. Blue light interrupts your circadian rhythm and suppresses your melatonin which is the hormone that supports your sleep. Our advice is to remove all phones, laptops, tablets from your sleeping area, place in a drawn by your bed so if you still need them, they are within reaching distance. If you TV is a must turn the sleep timer on so that it turns itself off and lets you get the deep sleep, you need.
If you follow our sleeping guide along with the introduction of our CBD Night Oil you will be waking up feeling refreshed and revitalised.