If you do struggle with insomnia here are a few simple tips which will help you sleep better at night, and be more energetic and productive during the day.
1. Wind down and relax before going to bed
Around half the UK population suffers from stress-induced sleep problems, so it’s vital you take the time to relax before you go to bed. Follow a routine to help you relax before sleep. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing and visualization.
2. Set up a regular sleep pattern
Try to go to bed at the same time each night, and get up at around the same time every morning.
3. Create a restful and comfortable environment
Be sure that your environment is dark, quiet and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan or a "white noise" machine to cover up the sounds.
4. Avoid technology
Ban your smartphone, computer and TV from your bedroom, and avoid looking at them for an hour before bed. This kind of device emits a blue light, which suppresses the sleep hormone melatonin.
5. Avoid caffeine, nicotine and alcohol late in the day
Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
6. Take regular exercise
Physical activity is great for sleep, as well as for your health generally. But try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep.
7. Foods for sleeping and foods to avoid
Eating rice, oats and dairy products can produce chemicals that increase our desire to sleep. As well as the obvious caffeine, in terms of food and drink to avoid, things high in sugar can keep you awake if consumed late in the day. Do not eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
8. Avoid daytime naps
If you have trouble sleeping, you may feel tempted to catch up on sleep by taking daytime naps. However, unless you’re feeling dangerously sleepy (while driving or operating machinery, for instance), this usually does more harm than good as it makes it more difficult to sleep at night.
9. If you’re not tired, get up
If you’re finding it difficult to get to sleep, don't just lie there worrying. Get up for a while and get a drink (no sugar or caffeine, remember) try reading for a little while and go back to bed when you’re feeling a bit sleepier.
10. Take a natural supplement to help you relax
Several supplements can induce relaxation and help you sleep, including: Ginkgo biloba, glycine, valerian root, magnesium, L-theanine and lavender. But did you know CBD oil can also offer a safe and natural remedy?
CBD has calming properties which can aid relaxation and sleep, and also reduce the negative effects of stress. Terpenes contained within CBD oils can also help. The terpene myrcene is said to be sedating with properties capable of increasing sleep and relaxing muscles.
To take a closer look at how you could benefit from adding CBD to your sleep routine, please read CBD and its role in optimum sleep. And please take a moment to browse our website - we offer a wide range of high quality CBD products so you are sure to find something that fits your needs.