With work and home schedules getting busier and busier, getting the recommended amount of sleep each night is easier said than done. If you’re looking for tips on how to get a good night’s sleep, this is the guide for you.
The importance of sleep
Sleep is an essential physiological function required to recharge the body and the mind. Without a good night’s sleep, you wake up feeling unrested, lethargic and lack the energy you normally possess to complete daily tasks.
Sleep deficiency affects your mind and your body. Psychologically, sleep deficiency negatively impacts your ability to focus, react, respond, and learn. Physically, sleep deficiency is associated with chronic health conditions like heart disease, stroke, obesity, and diabetes.
In addition to impacting your performance at work, school, and in social situations, the effects of sleep deprivation can lead to tragic outcomes. Impeded reaction time and focus can lead to car accidents and caregiver mistakes.
While you may think you’re functioning adequately without regularly getting a good night’s sleep, you’re far from functioning optimally.
Benefits of sleep
According to the CDC, adults need at least 7 hours of sleep each night. However, some people need even more to function at their best.
Getting a good night’s sleep has a plethora of benefits, including:
- Increasing your productivity
- Improving exercise performance
- Improving memory
- Boosting immune system and response
- Preventing weight gain and aid weight loss
- Improving mood and mental wellbeing
In other words, getting a good night’s sleep can make a positive and noticeable impact on your day-to-day life.
How to get a good night’s sleep
Develop a routine
The first step to getting a good night’s sleep is to develop a bedtime routine. If you’re the kind of person who works, goes out, or watches television right up until you go to bed, you may struggle to fall asleep.
Setting aside even just a half-hour before bed every night can help signal to your body that it’s time to sleep. Pour yourself a cup of warm tea, have a hot bath, or follow a skincare routine.
Move around during the day
One of the reasons you may be struggling to sleep at night could be due to simply not burning off enough energy during the day. If you spend most of the day on the sofa, try getting up and walking around more. Take the dog on a walk or start working out. That extra bit of activity may be all your body needs.
Calm racing thoughts
Some people find that the moment they shut their eyes, their mind starts going a mile a minute. If this is you, try the following strategies to help calm and focus your thoughts long enough to fall asleep:
- Play a podcast you’ve listened to before (but pick something that isn’t too interesting or you’ll find your mind gets too focused!)
- Download a meditation app
- Play white noise
CBD for sleep
Depending on the cause of your restlessness at night, CBD oils, rubs, and gummies may help you get a good night’s sleep. Evidence suggests that CBD may help reduce anxiety symptoms, nightmares, and pain. If any of these factors are at the root of your inability to sleep, CBD oil may be worth a try.
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