According to StatsCan, as many as one in seven Canadians aged 15 and older report trouble falling or staying asleep.
In today’s busy, interconnected world, it can be hard to find the time to relax, or even sleep. Even when we do get the chance to catch up on some shut-eye, the seemingly endless worries and responsibilities of everyday life can make it hard for many people to shut down and switch off.
However, there are a number of things you can do to improve your brain’s ability to fall asleep and stay asleep. Here are just a few tips to help you get a better night’s sleep.
The most important thing you can do to help yourself fall asleep is to minimize any distractions in your environment. For most people, this means putting the phone away and turning the TV off. Less screen time means less stimulation and better sleep. It is believed that electronic stimulation before bed delays your body’s circadian rhythm (its internal clock) and suppresses the release of the hormone melatonin, thus making it harder to fall asleep.
Minimizing your distractions will help you to better rest your mind before falling asleep. Clearing and quieting your mind before bedtime has long been thought to lead to better sleep throughout the night. One way to do this is through the use of mindful meditation. If you are unfamiliar with mindfulness or mediation, you may be able to use guided meditation to lead you through the process.
Prepare Yourself For A Good Night’s Sleep
You can also better prepare yourself for a good night’s sleep by being more mindful of what you put in your body during the day, and especially before bedtime. Stimulants like coffee and nicotine can affect your sleep even if consumed long before bedtime. In fact, it may take up to 12 hours for the effects of caffeine to leave your system entirely.
It’s also a good idea to stay away from activities that may place you in a heightened or anxious emotional state before bedtime.
Eliminate Anxiety With CBD
If you do find yourself in a heightened or anxious emotional state before bedtime, you should try using some CBD to calm yourself down. CBD exhibits a range of therapeutic properties including anxiolytic effects that have been shown to reduce or eliminate anxiety. Best of all, research shows that these anxiety-busting effects can lead to improved sleep quality. If you are looking for something to calm you down and help you sleep, look no further than CBD.
Stick To A Regular Sleep Schedule
Perhaps most importantly, try to stick to a regular sleep schedule. Getting yourself in the habit of going to sleep and waking up at the same time every day will help to establish your circadian rhythm and set your internal clock. Being consistent with a new sleep schedule will work to change and then reinforce your body’s sleep habits.