Everyone has sleep troubles every now and then, whether because of a change in routine, stress, or even the shifting seasons. Having a regular sleep schedule for at least seven to nine hours a night helps keep away physical illness and improve mental health.
Likewise, according to the National Institute of Neurological Disorders and Stroke, getting poor or inadequate amounts of sleep “increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.”
Why is it then that it is hard to get a good night’s sleep for one in four Americans? If you are looking for some basics about sleep and tips to get a better night’s sleep, you’ve come to the right place.
This blog will explore the above topics and how CBD may relieve discomfort that is keeping some from a better night’s sleep. Read on to learn some quick tips about how to change your nighttime habits and get better rest.
Why have a Regular Bedtime Routine?
It might sound like an old piece of advice, but having a regular bedtime and wake up time every morning is great for our bodies. Put simply, it has to do with our circadian rhythm or internal clock that, when functioning correctly, helps us rest more soundly.
Establishing a consistent bedtime means our bodies can fall into a 24-hour rhythm that makes it easier to rest and feel more awake during the day. The circadian rhythm is also affected by light.
According to SleepFoundation.org, “As natural light disappears in the evening, the body will release melatonin, a hormone that induces drowsiness. When the sun rises in the morning, the body will release the hormone known as cortisol that promotes energy and alertness.” Circadian Rhythms are also correlated with mood and mental health.
All in all, establishing a regular bedtime and wake-up time helps promote physical and mental health and puts our bodies into a more balanced state. How much sleep do humans need, though, for optimum health and energy? More on that below.
How Much Sleep do Humans Need?
According to the Centers for Disease Control and Prevention, or the CDC, the amount of sleep you need changes as you age. Adults need somewhere between seven and nine hours of sleep a night to prevent chronic diseases such as cardiovascular disease, obesity, and even depression.
A good night’s sleep revitalizes the body, and even, according to Harvard Health, “flushes waste from our brains.” In addition to how many hours of sleep people get a night, sleep quality also matters. If you wake up throughout the night, you are likely not getting adequate sleep even if you lay in bed for the required eight hours.
What is Insomnia?
If sleep issues last for days, weeks, or even longer, it may be insomnia. Insomnia is a sleep disorder that can mean having trouble falling asleep, staying asleep, or a combination of the two. There are two kinds of insomnia, acute insomnia, which lasts for days or weeks, and chronic insomnia, which can last for a month or longer.
If sleep problems are ongoing, chronic, or causing greater distress in your life, it might be time to see a doctor or participate in a sleep study. There is no substitute for qualified medical care. If sleep problems are more intermittent, sometimes small changes in a person’s bedtime routine can help promote a better night’s sleep.
Below we will go into a few tips to try if you are experiencing trouble sleeping. Just keep in mind that this blog and CBD are not meant to treat or cure any disease.
Tips to Prepare for a Better Night’s Sleep
- Go to bed at the same time every night
- Turn off electronics at least a half-hour before bed
- Dim the lights before bed
- Make your bedroom a more calm, quiet place for sleep
- Avoid caffeine, nicotine, and alcohol before bed
- Get some light exercise before bed
These tips might sound common sense, but for someone experiencing disrupted sleep, they can do wonders. In particular, dimming the lights, avoiding caffeine, and getting some light exercise before bed helps calm the body and mind. Having a soothing nighttime routine can be very helpful for sleep.
You might be wondering whether CBD has any effect on sleep. Although CBD and sleep research are in the early stages, we will go into some available research around this topic below. CBD is not intended to treat or cure any disease. Having said that, it may be a soothing addition to add to your nighttime routine to help you get the rest you need. Read on to learn more below.
CBD and Sleep
Although studies around Cannabidiol (CBD) and sleep are in the early stages, some research shows promising results around this topic. Some of these include:
- A 2017 review found that “low doses of CBD have been shown to be stimulating.” It also found by contrast that “medium and high-dose CBD is sedating and has been examined in the context of a number of sleep disorders including insomnia.” Further, this review concluded that “initial basic research has suggested that medium-high-dose CBD is associated with an increase in the percentage of total sleep.”
- A 2013 study Published in the Journal of Psychopharmacology was conducted on rats. The animals received between 2.5 mg and 40 mg CBD during light and dark periods of the day for four days. The study results found that “During the light period of the test day, the total percentage of sleep significantly increased in the groups treated with 10 and 40 mg/kg of CBD compared to placebo.” Overall the study found that CBD appears to increase total sleep time.
Is CBD Safe?
According to the World Health Organization (WHO), CBD is generally safe and well-tolerated in humans, and no physical dependence effects have been reported.
Overall, Cannabidiol (CBD) is considered safe for various purposes, though much more research is needed into CBD’s long-term side effects.
CBD can interact with certain medications. If you would like more information about CBD, possible side effects, and medication interactions, please visit the FDA’s website and speak to your doctor.
CBD for your Nighttime Routine
As we talked about above, having a healthy lifestyle and being in communication with your doctor is essential for anyone experiencing sleep issues. A relaxing nighttime routine can also be beneficial to sleep.
If you are adopting a more calm, consistent bedtime and routine to your day, you may consider trying Strength of Hope’s products for a pure CBD, THC-free experience that will help relax tense muscles as well as help melt away everyday stress.
Strength of Hope CBD Oil is excellent for helping melt away tension for a feeling of full-body wellness. Our cannabidiol (CBD) Oil comes in three different strengths per one-ounce bottle; 500 mg, 1000 mg, and 2500 mg CBD. We only include a few simple ingredients in our CBD tincture; MCT coconut oil, CBD hemp extract, and stevia/vanilla flavoring.
As with all our products, CBD Oil is 100% THC free, making it a better choice for those looking for a pure CBD experience. You may consider adding CBD Oil to your bedtime routine to dissolve tension and enhance relaxation that may lead to a better night’s sleep.
Our CBD Hemp Extract Roll-On is incredible for topical, targeted relief. In other words, it helps relieve tension right where you apply it. Our CBD Roll-On comes with 300 mg CBD per one-ounce bottle, as well as a blend of essential oils. You can choose from a peppermint roll-on or a lavender and tea tree roll-on for a touch of evening aromatherapy.
Strength of Hope’s CBD Roll-On glides on smoothly and sinks deep beneath the skin to release tension in the neck, shoulders, and joints. Consider adding our CBD Roll-On to your bedtime routine if you want to relax tension in the body, and find essential oils calming for nighttime. Our CBD is also 100% THC free, making it a more pure CBD experience.
CBD Sleep Better CBD Bundle
If you were excited about the two CBD options above, you might also consider our Simply Sleep Better CBD Bundle! The Simply Sleep Better CBD Bundle comes with the two CBD products above, CBD Oil and CBD Roll-On, as well our CBD Balm, all for a special deal. You can use two or more of the products included in the bundle at the same time to maximize relaxation and relief.
Strength of Hope CBD Balm, also included in the bundle, is one of our longest-lasting topicals; with proper application, it can last up to six hours! Try it on tense muscles or sore joints and rub it into the affected area to begin feeling the relaxing benefits. You can choose from two soothing essential oil blends at checkout; peppermint or lavender and tea tree.
Questions About CBD and Sleep?
If you are curious to learn more about hemp, hemp extract, CBD, and our products, our “Learn” tab is a great place to start. For newcomers to CBD, you might begin with a brief introduction to Hemp and CBD.