How to Fix Your Sleep Schedule
There’s no denying that our bodies need sleep. Without it we feel lethargic, groggy, and emotional. But the amount of sleep we need varies from person to person. Some people say they need eight hours a night, while others confess they only need four or five.
Whatever your dream sleep schedule looks like, it can be hard to get the sleep you need. Whether you’re binging the latest Netflix series or you’re struggling with stress, in this article we will share how you can fix your sleep schedule and get the rest you need.
Why is Sleep Important?
According to the Sleep Foundation, sleep is an essential function. It allows our bodies the chance to recharge, heal, and fight off sickness. What’s more, it gives us the energy we need to get through the day.
Without enough sleep, it is impossible for your brain to function properly. And as a result, you may find yourself struggling to complete even the simplest of tasks. You might find yourself struggling to concentrate, unable to remember things, and even fluctuating in weight. So, sleep (and getting enough of it) is extremely important.
How Much Sleep Do You Need?
The right amount of sleep each person needs will differ. As we have already mentioned, some people need more sleep while others can manage off very little. However, the NHS suggests that most adults need between six and nine hours of sleep per night. Six to nine hours is the optimal amount of time adults should be aiming for when creating the ideal sleep schedule.
How to Fix Your Sleep Schedule
So, you know how important sleep is and you know you should be sleeping more than you do, but how do you make things right? Whether you struggle with insomnia, chronic fatigue, stress, or restless nights, creating a sleep schedule that works can be a struggle. Below we share some tips to help you sleep better, for longer.
Reduce Artificial Light
We all know that bright, sunny days make us feel more awake and alert, whereas dark and dingy days make us feel drowsy and sleepy. This is because we are programmed to feel awake when it’s light and tired when it’s dark.
However, since the introduction of the television and smartphone devices into homes, our exposure to light has extended beyond the hours of daylight. As such, we are often staring at bright screens well into the night. This artificial light can stimulate our brains for several hours, even after we’ve gone to bed, making it extremely difficult to sleep. Consider turning off your devices or limiting the usage in the evenings and switching off an hour before bedtime.
Say ‘No’ to Naps
Now, this is a hard one because we all love taking naps every now and then. However, napping is one of the biggest culprits of broken sleep schedules. Not only does napping make it difficult to sleep at night, but naps can also cause grogginess during the day.
If you must take a nap, limit yourself to 30 minutes of sleeping time so to avoid drifting into a deep sleep. This will ensure limited disruption of your night-time sleep and help you sleep deeper for longer.
Stick to a Waking Schedule
Isn’t it infuriating when you set the alarm for 6am during the week for work and it’s extremely difficult to get out of bed, but when the weekend comes around your body seems to wake up at that time naturally? We’ve all been there. But there’s a reason for this. Your body likes schedules and regularity, particularly when it comes to sleep.
So, if you want to fix your sleep schedule and fall into a better sleeping routine, waking up at the same time every day can be helpful. It might be a bit of a shock at first but by setting your alarm for the same time every day of the week helps condition your body to go to sleep and wake up at regular times. This will mean you start feeling tired around bedtime and waking up naturally just before your alarm. Don’t believe us? Give it a try. You’ll be amazed at how well it works!
Stay Physically Active Outdoors
One of the best ways to fix your sleep schedule is to prioritise regular exercise and to enjoy said exercise outdoors. Exercise helps you sleep better because it encourages the body to produce more melatonin, a natural hormone that improves sleep.
If you’re someone who hates the idea of going to the gym for hours every day, don’t worry, you’re not required to workout that much. Just thirty minutes of moderate exercise, such as a brisk walk or a jog, each day can improve your sleep quality and regulate your sleep.
Reduce the Temperature
Have you ever experienced one of those nights when you just keep waking up? You feel all hot and bothered and just generally uncomfortable? You’re not alone. For many, this is a common problem and the reason for this is that your body temperature drops just before bedtime to prepare you for sleep. This drop in temperature is supposed to help you fall asleep faster. However, many people wrap up in extra layers before diving under the covers and as they sleep, their bodies warm, causing frequent waking and disturbed sleep.
A study carried out by the National Institutes of Health has discovered that reducing the temperature of your bedroom before going to sleep can make a huge difference in the quality and regularity of your sleeping patterns. Anything below 12 degrees Celsius or above 24 degrees Celsius should be avoided. So, be sure to adjust your thermostat before nodding off.
CBD for Sleep: The Endocannabinoid System
So, where does the endocannabinoid system fit in with all of this? Well, the endocannabinoid system is crucial for understanding the function of CBD for sleep. It helps to regulate the body’s functions and can help to generate feelings of relaxation. While the endocannabinoid system isn’t the answer to your sleep problems, understanding the vital role it plays in your body can be a helpful tool in fixing your sleep schedule and getting more high-quality rest.
The Best CBD Oils for Sleep
Many people struggle with sleeping. So, it’s important to know that you’re not alone. Many people take strong medications or over-the-counter remedies to help them sleep better but these can leave individuals feeling hungover and drowsy. CBD provides a natural solution.
The best CBD products for sleep are our full spectrum CBD oils. Containing between 5% and 25% CBD, our CBD oils for sleep are made to the highest quality so that you can experience the benefits. While CBD can work differently for different people, our CBD products may be able to support you with a better night’s sleep.
Working alongside the body’s endocannabinoid system, CBD helps regulate the human body through its calming, relaxing, and anti-inflammatory effects. While it isn’t a fix-all solution to your problems, combined with a healthy lifestyle, taking CBD for sleep may support you in getting a good night’s rest.
CBD for Sleep: The Research
Research into CBD and its effect on sleep is only just beginning. However, scientific investigations are discovering some encouraging results. One study found that 160 milligrams of CBD helped increase the duration of sleep, compared to a placebo.
Research has also found that levels of cortisol, the body’s stress hormone, tend to peak in the morning for most people. However, for those suffering from insomnia, cortisol levels can often remain high throughout the night, causing people to wake more regularly. One study found that CBD in a 300 or 600mg dose affected the release of cortisol in the body, effectively acting as a sedative and therefore supporting a more restful night sleep.
While research into CBD for sleep and its effects is still ongoing, the results of scientific study have been positive. Therefore, it is possible that CBD could support you in getting a better night’s sleep.
The benefits of a good night’s sleep cannot be overstated. Sleep as an essential part of the body’s health and wellbeing. It supports everyday function and, when disturbed, can negatively impact almost every aspect of our lives.
If you are struggling with sleep, we hope this article has helped you. Here at ULU, we are passionate about helping people live their best lives and that’s why we are committed to developing exceptional CBD products. If you are struggling with sleep and you want support, browse our CBD products today and begin your journey to a healthier life.