Ah sleep... you elusive luxury, you. We all know that getting a good night’s sleep is important, but some of us don't even remember what being truly well-rested feels like. According to the National Sleep Foundation, most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. Are you getting that much? Me neither. But here are a few quick tips that may help.
1. Stay on Schedule
Try to go to bed at night and wake up in the morning at the same time each day. This will help your body regulate itself to this cycle and it will become easier to fall asleep and wake up without feeling groggy.
2. Limit the Jitter Juice
Do yourself a big favor and eliminate caffeine after 3 p.m. (or even earlier for some people). While different people have different reactions to caffeine, a general rule of thumb is that caffeine stays in your system for about 12 hours. So, keep that in mind before you drink your next cup of joe or other caffeinated drink.
3. Say Goodnight to Screens Earlier
Keep your screens out of the bedroom. Don't watch TV or use your laptop, phone or tablet in bed. Go ahead and read, but make sure it's an actual book, rather than anything that emits blue light, which research has shown to suppress the production of melatonin. (And it's not great for your eyes, either.) (1) Do your best to eliminate all digital device use at least 2-3 hours before hitting the sack.
4. Give CBD a Try
CBD, or cannabidiol, is a compound derived from hemp which, unlike the other cannabinoid you may know - THC - won’t get you high no matter how much you take. CBD works via the body’s endocannabinoid system, a network of cell receptors involved in many vital functions including memory, mood, appetite, metabolism, stress and - you guessed it - sleep patterns. That's probably why there's a growing body of research about CBD as a sleep aid. One recent study suggests CBD might help people with short-term sleep problems.(2) Other studies suggest that CBD may help ease feelings of anxiety (3) and that certainly can't hurt when it comes to getting a good night's sleep!