Sleeping well at night is not always an easy task. Sometimes simply hitting the bed early and calling it a night is not enough to wake up well-rested and eager to start the day. For some, it’s the inability to fall asleep quickly, instead, tossing under the sheets until finally dozing off hours later. Others might have problems with staying asleep, waking up many times over the course of the night. No matter the reason, the result is often equally devastating. Fortunately, there are ways in which you can improve your overall sleep quality and avoid waking up as a wreck the next day.
Perhaps the simplest solution would be to try cutting off stimulation to your brain a few hours before bedtime. It might also be possible to sleep better at night by taking CBD products to make your sleep better. Finally, if nothing else helps, you might want to consider getting sleep medication or visiting a proper physician to determine the cause of your condition. Explore the advice below and start sleeping better at night!
Try to Unwind Before Bedtime
It is recommended that you try to avoid doing stimulating activities a few hours before bedtime. This means that you should avoid using your smartphone, tablet, computer, and other devices for at least an hour before you sleep. The blue light emitted from these devices has been linked to poor sleep quality. It suppresses melatonin production, which is a hormone that promotes sleepiness.
But blue light is not the only important thing here. Unwanted stimulation might come from your own body producing adrenaline. Imagine trying to beat a particularly hard level in a video game or rooting intensely for the protagonist of a movie. Your body will be flooded with adrenaline, and any chances of going to sleep might be ruined for the time being.
Consider Taking CBD
CBD products are becoming more and more popular, and that’s for a good reason. CBD, a non-psychoactive cannabinoid that is not associated with the “high” sensation, has a calming effect on your body and mind, acting as an anti-inflammatory and anti-anxiety agent. This means that something like a CBD roll-on can reduce anxiety and stress, making it easier for you to relax and sleep.
The effects of CBD on the nervous system are not immediate, but that’s not necessarily a bad thing. It takes some time for this cannabinoid to act on the system, and that’s because it works on the receptors in your brain – so taking it a few hours before bedtime can last throughout the night. As a result, you will wake up feeling much more rested and calm.
Maintain Proper Sleep Hygiene
The term “sleep hygiene” refers to a set of habits and practices that help you sleep better at night. These include avoiding caffeine and nicotine before bed or limiting alcohol use, but also preparing your room for sleep. This means that you should have a comfortable mattress, clean sheets, and blackout curtains. It is also recommended that you remove distracting objects like a television from your bedroom and instead opt for a noise machine if that’s what you need to fall asleep.
It is important to note that sleep hygiene alone is not enough to improve your sleep quality. However, following a healthy routine can help you get to sleep faster and wake up more refreshed. Paired with a varied diet, some exercise, or even relaxing activities like meditation, maintaining good sleep hygiene is pretty much guaranteed to help you improve your sleep.
Try Sleep Medication if Nothing Else Helps
Sometimes the strategies above won’t be enough to help you sleep better at night. In these cases, you might want to try something a bit more powerful. Sleep medication can be prescribed by doctors and used to ensure that you sleep well at night. It’s important to note that sleep medication doesn’t actually treat the underlying cause of your insomnia.
A common type of sleep medication is called sedative-hypnotics. These medications are known to produce general sleepiness, which can help you fall asleep faster and stay asleep longer than normal. One of the most well-known and commonly used types is called benzodiazepines. They are particularly effective for mild insomnia. However, they do not cure the underlying condition, instead making you more dependent on the medication if taken for a longer period of time.
Discover the Cause of Your Condition
Sometimes the problem is that you aren’t sleeping well because of a more serious problem. For example, you may have an undiagnosed condition such as sleep apnea, which is a condition that prevents you from breathing during sleep in a relatively random pattern. It is characterised by irregular breathing, which can be disruptive to sleep.
Getting the correct diagnosis and treatment from a medical professional is important because certain conditions need to be treated, or there’s a risk of developing other ailments. Some of these ailments include high blood pressure, heart disease, and stroke. Insomnia can also be caused by certain mental illnesses, and in these cases, you’ll need to see a therapist to help you deal with your condition.
Now you know what you can do to improve your sleep quality at night. You should avoid doing stimulating activities before you sleep, such as watching TV or using your phone. You can take CBD products to calm your body and mind, but you might also consider taking sleep medication if nothing else helps. Finally, you should always visit a physician if you have problems sleeping. They will be able to determine the cause of your condition and recommend you to a therapist if necessary. Good luck with your sleeping problem!