Sleep is considered to be the best cure for many problems, and maintaining a sleep routine that is healthy increases our ability to face challenges head-on and be more productive every day.
Unfortunately, most have limited knowledge on the subject of making your sleep routine healthier, the benefits of maintaining it, or how we can influence our sleep patterns to become even more productive.
In this blog, we shall talk about the importance of a sleep routine that is healthy, and some tips to maintain it.
Why is it important to have a healthy sleep routine?
When we sleep, our brain goes through the different stages, with each full cycle (all four stages and REM) lasting 90 minutes. It makes sense then, that we will feel more refreshed and ready for a productive day when we wake at the end of a full 90-minute sleep cycle.
If you want to wake up at 6am, then you will want to get five 90-minute sleep cycles in, or seven and a half hours, which means you should go to sleep at 10.30pm. In order to increase your productivity and creativity, it is important to sleep and wake up on similar times, every single day.
There are a number of apps on the market that can help you maintain a healthy sleep routine and analyze the quality of the sleep you’re getting. Many of them monitor the movement of your body while you sleep and can estimate the different sleep stages you’re in. This helps you ensure you activate your alarm at the right time to complete a full sleep cycle.
Once we understand how our sleep cycles work, and how we actually sleep each night, there are many things we can do to ensure we are getting the best night’s sleep possible, that too regularly.
Tips on maintaining a healthy sleep routine
Start using these tips to improve your sleeping habits.
1. Stay away from technology
Many of us keep our phone on a bedside table, or at least in the bedroom. We check for notifications or respond to emails rather than just unplugging and winding down before sleep.
If it’s not for smartphones, many of us have a television in our room, and we are catching up on the latest Netflix series before we switch off the light and go to sleep.
Wakefulness if often triggered by blue light that emanates from a computer or smartphone screen, which can affect the rhythm of your sleep.
Avoid laptops, phones or tablets an hour before sleep, or at least put your phone on airplane mode. Leave your smartphone or tablet in another room when you go to sleep, and decide on a time to stop emailing and being on social media at least an hour before you go to bed.
2. Don’t exercise at least two hours before sleep
Unless you’re doing yoga or something similar, you shouldn’t exercise for at least two hours before going to sleep. Exercise builds up energy, raises our cortisol levels, and makes it a much longer process to fall asleep.
3. Take a hot bath
A relaxing bath raises our body temperature slightly, but when we get out and towel ourselves dry, we cool down quickly and are in a much more relaxed state, ready for sleep, which means we often fall asleep quicker.
4. Sleep before 11 pm
Sleep is an essential way of resting, recharging, and nourishing our body and mind. Although it differs from person to person and during different seasons, we tend to naturally get tired between 10.45 pm and 11 pm, as our biological clock is based around the circadian rhythms. If you stick close to its cycle, you will wake up feeling well-rested and productive.
To avoid getting a sudden surge in energy which will keep you awake for hours, try falling asleep before 11 pm.
5. Create an optimal sleep environment
Make going to sleep an experience that you really look forward to, rather than something you have to do.
Invest in a new mattress, which will help you sleep better than that 10-year old mattress you’ve been using. But there are other simple and practical steps that you can take as well:
- Put on crisp, clean sheets on your bed, burn some candles and dim the lights before going to sleep as you wind down.
- Create a sleep playlist of relaxing, soothing music that will help calm the mind before sleeping.
- Maintain a room temperature of around 65 degrees Fahrenheit or 18 degrees Celsius. Waking up from deep sleep because you’re too hot or cold can make you very irritable.
- If possible, use blackout curtains, eye masks, and other tools to create more darkness in your room and to avoid any disruptions.
6. Avoid Caffeine after 1pm
The World Sleep Society suggests avoiding caffeine six hours or more before you go to sleep. Caffeine consumed 6 hours before bed can affect the amount of sleep you get by over an hour. So, enjoy your coffee, but be clear when you should have your last cup of the day.
7. Use CBD
Although more studies need to be performed, some research supports the theory that CBD and cannabinoids may improve sleep. A study published in The Permanente Journal involved 72 adults with anxiety and poor sleep. After the first month of CBD use, anxiety scores were reported to be decreased in 79% of the people. Sleep scores improved in 66% of the participants, which indicated less trouble sleeping.
The results suggest that CBD decreased sleep difficulties in many of the participants. But while the decrease in anxiety symptoms remained steady for the duration of the study, the sleep scores fluctuated over time. Head on over to Nass Valley Garden to get your hands on quality CBD products, that will not only help you sleep better, but also bring balance to your mind, body, and soul. All our products are high-quality, affordable, and high-efficacy.
With a few lifestyle and environmental adjustments, you can vastly improve the quality of your sleep to ensure that you maintain a healthy sleep routine every day.
Recommended Read: Can CBD For Sleep Give You Better Quality Rest?