We’ve all had restless nights filled with tossing and turning and counting sheep. While ensuring a peaceful sleep every night is unrealistic, there are plenty of ways you can limit the number of sleepless nights you have. Sleep is essential for your well-being. Not only does a full night of sleep help you feel alert the next day, but it also helps with memory formation, mood regulation, and muscle growth. To ensure you’re able to sleep more soundly throughout the night, check out our top six tips for restful nights of sleep.
Cannabidiol (CBD) is a chemical found in hemp and marijuana plants that has many proven health benefits, including the ability to help users sleep more soundly at night. Although CBD comes from marijuana and hemp plants, it doesn’t contain THC, which is the chemical responsible for causing the traditional “high” that’s associated with marijuana consumption.
CBD has many proven benefits, such as relieving symptoms of stress, depression, and anxiety, as well as pain and inflammation. Whether it’s a CBD gummy, tincture, or edible, taking CBD before bed can help you destress and fall asleep and stay asleep.
2. Sleep aid
There are plenty of over-the-counter sleep aids that don’t require a doctor’s prescription and can help you achieve a full night of sleep. For example, a GABA sleep aid containing gamma-aminobutyric acid (GABA), which is a neurotransmitter in your brain, can keep you sleeping soundly all night long and improve your sleep quality. This is because GABA can slow down specific communication links between your central nervous system and brain, which can ease anxiety and stress, lulling you to sleep.
One natural remedy for sleeping more soundly throughout the night is by practicing yoga before bedtime. Yoga is an excellent way to stay in-tune with your body, collect your thoughts, and destress. About 30 minutes before bedtime, roll out your yoga mat, put on calming music or white noise, and practice different yoga poses. Stretching your body can help relieve tension and reduce stress, while focusing on your thoughts and letting them pass can allow you to increase relaxation.
4. Mattress pad
One reason you might not be able to sleep soundly throughout the night is that your mattress is keeping you up. Whether it’s creaky or stiff, a mattress pad can help. Mattresses are expensive, and can run in the thousand dollar range. A more affordable route to creating a more comfortable sleep is with a mattress pad you can place right on top of your existing mattress. Made from memory foam, mattress pads can reduce tension on pressure points like your hips, neck, back, and shoulders, allowing you to find a comfortable sleeping position that keeps you asleep throughout the night. Even better, you’ll wake up the next morning feeling completely refreshed.
5. White noise machine
Depending on where you live or who you live with, loud noises can be the culprit that’s waking you up throughout the night. If you have noisy roommates or live in a bustling city riddle with sirens and horns, a white noise machine can help drown those noises out and keep you asleep. If you don’t want to invest in a white noise machine, you can purchase a floor fan or download a white noise app on your phone and play soothing sounds from there.
6. Avoid screens before bedtime
There’s nothing better than watching your favorite Netflix show or scrolling through social media before bedtime. However, this can be the reason you’re not sleeping well throughout the night. In electronic screens, blue light emits that can disrupt your circadian rhythm, which is responsible for your sleep-wake cycle. When you use your smartphone, TV, or laptop before bedtime, your brain can mistake blue light for sunlight, thereby alerting your body to stay awake. To prevent this from happening, reduce your screen time at least an hour or two before bedtime.
No one likes waking up on the wrong side of the bed. To get your best sleep and avoid sleep deprivation, it’s essential you find out what’s keeping you up at night. With these six tips to sleep more soundly throughout the night, you’ll be able to get the shuteye you deserve.