How to Fix Your Sleep Schedule?
We all know that getting good sleep is one of the best things we can do to improve our health, feel better, boost our productivity, and enjoy better fitness results. But, like most people, you probably wonder how to take charge of your sleep and establish a consistent schedule. If so, read on because this post is all about tips for better sleep and what you can do to establish healthy sleep habits starting tonight. Let’s discuss.
Set a Consistent Sleep Schedule
Setting a consistent sleep schedule is fundamental for improving your schedule, as it trains your body when it’s time to go to bed and when you must wake up. To do it effectively:a) Determine your ideal sleep time and get as close to eight hours as possible—for example, 10 PM to 6 AM.b) See where you are now and gradually adjust to that sleep schedule over a couple of weeks.c) Stay as consistent as possible, even on the weekend. Prioritize your sleep, and your body will thank you.
Use CBD Products
Though it may come as a surprise, you can use CBD for sleep.
The substance, also known as cannabidiol, can help by promoting relaxation, thanks to its interaction with serotonin receptors in the brain. In addition to playing a role in mood and well-being, these receptors are involved in sleep-wake cycles. Another way in which CBD improves sleep is by relieving pain and nagging aches, thanks to its interaction with the body’s endocannabinoid system (which is involved in pain signaling and inflammation). One practical option is to use CBD tablets. You can start with one tablet approximately 20 minutes before sleep.
Limit Screen Time Before Bed
Most people try to fall asleep right after staring at a screen, which rarely works out. Why? Because the blue light emitted by screens can hinder melatonin production. Melatonin is the hormone your body produces in response to darkness. It helps reduce nervous system activity, making it easier to fall asleep. Additionally, using an electronic device can sometimes stir negative emotions, such as anxiety or anger, which is not good when you’re trying to relax and fall asleep.
Set Up a Relaxing Pre-Bed Routine
Setting up a relaxing pre-bed routine is a fantastic way to improve sleep quality. The routine can consist of various activities, such as:· Taking a shower or bath· Reading a good book· Doing some light exercise· Stretching· Writing your next-day to-do list· Journaling (e.g., writing down things you’re grateful for) There isn’t a single best formula. Do what feels natural and pleasant.
Consider Melatonin Supplementation
Sometimes, building better habits alone is not enough to improve your sleep. This is where melatonin supplementation can provide the small nudge you need to fall asleep. As mentioned briefly, melatonin is the hormone your body produces in response to darkness. It downregulates nervous system activity, making it easier to fall asleep. Supplementing with melatonin (e.g., tablets or gummies for sleep) can increase levels of the hormone in your system, leading to deeper and more restorative sleep.
People often hope for a magical solution to “How to sleep better?” Unfortunately, that doesn’t exist. In today’s world of overstimulation, finding ways to calm your mind and feel more at ease when you get in bed at night is crucial. Natural sleep aids like CBD and melatonin can be pretty helpful, but you must also focus on building better habits: going to bed at the same time, avoiding screens before bed, and doing relaxing activities in the evening (reading, taking a bath, and stretching, to name a few).