It’s no secret that how to sleep better is a common concern for just about everyone at some point in their lives. Here at Highline, we’re extra interested in the phenomenon of sleep and the many persistent questions around it: Why is it so hard to fall asleep sometimes? Is it true that everyone needs eight hours of sleep a night, or is it more of a scale? What kind of role does your sleep environment play? And in the midst of all this, how can we help?
Good sleep is important for so many reasons: it can help you improve both eating and exercise habits, as well as just be healthier overall. Lack of quality sleep, on the other hand, has immediate negative effects on hormones, physical performance, and cognitive function, not to mention the potential to lead to both weight gain and increased risk of disease.
So it’s obvious: we all want to know how to sleep better. Whether you’re sick of feeling tired every morning or just want to be healthier, read on for our top six tips!
Boost your exposure to bright light during the day
One of the first steps to improving your sleep begins long before it’s time to hit the hay. It all goes back to the circadian rhythm, which is the natural way that our bodies keep track of time. The circadian rhythm helps us stay awake and lets us know when it’s time to go to sleep. One of the ways this happens is through exposure to natural sunlight during daytime hours.
One study found that in folks with insomnia, exposure to bright light during the day not only improved their sleep, but it also cut down the time it took to fall asleep by a whopping 83%! One easy walk to do this is to incorporate daily walks into your routine, whether in the morning before work or a quick one before or after lunchtime. But if that’s not an option, consider artificial light devices – especially during the winter months!
Get moving – but not right before bedtime
We often tout the benefits of physical activity – we already recommended daily walks, for one thing – but it’s truly one of the most effective ways to enhance not just sleep but overall health. The key to improving sleep through exercise is to avoid doing it too late in the day, as that might have the opposite effect due to the fact that exercise stimulates the body and increases adrenaline. Combine tips 1 and 2 and head outdoors for a run, jog, or yoga at the park during the summer months.
Create and maintain a sleep schedule
We know how important it is to have a sleep schedule, which is why we shared four simple ways to make it happen. When considering how to sleep better, a schedule that you stick to is an absolute must. The key to this is going to bed and getting up at the same time every day. According to the Mayo Clinic, the recommended amount of sleep for healthy adults is at least seven hours a night. Bake in one hour to let your body wind down, and most folks get a good amount with eight hours of time spent in bed. Find your ideal window – for some that’s 11pm to 7am, for others it might be 10pm to 6am – and be consistent.
Craft an environment that promotes rest and relaxation
Here’s one of our favorite tips for how to sleep better because it lets you indulge in either retail therapy or the art of rearranging. Generally speaking, the best environment for sleeping is one that is cool, dark, and quiet. If your room has too many light sources, consider shades or curtains that darken the space. It also helps to be comfy and cozy, so consider upgrading your comforter and sheets to more soothing options. The tranquil sounds produced by a white noise machine might also help. If that’s not an option, consider running a fan instead.
You might also try engaging in calming activities before bedtime, such as taking hot baths, practicing meditation, or sipping on herbal teas. Try pairing your bath with a calming CBD Bath Bomb. After all, studies are showing that a high concentration of CBD may be able to help relieve stress and tension within the body, so a bedtime bath accentuated with CBD might be just the trick when it comes to how to sleep better.
Resolve stress in your waking life
We know – that’s way easier said than done. And yet it’s so vital to how to sleep better that we’d be remiss not to recommend it! Think of it as putting away your worries for the evening. Some will resurface the following day, when you’re well-rested and better equipped to deal with them. But other worries might just float away, never to return after all.
Try journaling, where you write down your concerns before bed as a way of setting them aside. Do it in a physical notebook instead of a screen to mitigate light before bedtime. Meditation and breathing exercises are a great way to calm yourself as well.
In fact, researchers say that one of the root causes of insomnia is actually anxiety. If you’re able to tackle anxiety and stressors, one step at a time, that is likely to have a positive effect on your sleep.
Try an all-natural sleep aid, such as melatonin or CBD
Most people have heard of melatonin, the naturally occurring hormone closely associated with the sleep cycle and sleep regulation. It helps your body adjust the circadian rhythm we mentioned earlier, helping to refresh when your body naturally awakens and begins to feel tired. Melatonin is available at most major pharmacies and grocery stores, an easily accessible over-the-counter sleep remedy.
But melatonin’s not the only all-natural sleep aid out there. More and more research is being conducted on CBD’s potential ability to aid with sleep issues. In one 2019 study, it was found that sleep scores improved within the first month in 48 patients taking CBD. Our CBD Night Gummies and CBD Night Oil combine CBD’s potential to help with root causes of sleep issues with melatonin’s sleep-cycle effects to offer the benefits of both in one simple dose.
As always, consult your doctor or a health professional before introducing new supplements or nutritional products to your routine.
When it comes to wanting to figure out how to sleep better, we’re right there with you – rest assured. Try incorporating some of our tips and you might just find yourself waving goodbye to tossing and turning. If you want to learn more about how CBD can play a role in how to sleep better or other aspects of wellness, stay up to date by reading our blog! If you’re ready to incorporate CBD into your life, try our CBD product quiz to find the right fit for you.