It’s no secret that sleep is essential for our physical and mental health. However, a significant number of people find themselves regularly lacking quality sleep, according to the National Sleep Foundation.
CBD and Sleep
With the rise in CBD popularity as a plant-based remedy for diverse ailments from stress to pain relief, many have reported positive effects for improving their sleep quality. But can CBD really help deepen your rest? What does the latest research say? We reviewed the most recent scientific literature examining the latest preclinical and clinical trials for CBD and sleep. 1,2,3,4 These independent studies showed promising evidence that CBD usage could improve sleep quality, decrease sleep disturbances, and decrease sleep onset latency. While these results are very much welcoming news for those seeking natural remedies for sleep, more research is needed to validate these promising trends. Indeed in some studies, there were mixed results which may have been due to a number of factors including small sample sizes.
Until recently, CBD has been traditionally very difficult if not impossible to research for the vast majority of US scientists due to hemp being a Schedule 1 drug. Unfortunately, these legal obstacles have created significant delays in scientific progress. Since its removal as a Schedule 1 substance in 2018, researchers now have a better opportunity to conduct CBD studies but logistical barriers still remain. Since medical research can have a lot of variability due to different factors across patient populations, we need more independent research to expand the pool of tested patients. Only through a large amount of replicated studies spanning diverse populations will robust trends be validated. Nonetheless, this early research shows great promise and is encouraging for those who would like to try CBD for themselves. Not all CBD is created equal and it is important that you do a little research to identify a trusted source. Head over to our Wild West CBD Blog to help guide your search.
How to maximize the benefits of CBD for sleep
Though the causes of sleeping problems are diverse, experts at organizations like the National Institute of Health, the National Institute of Aging, and the American Academy of Family Physicians all agree that a healthy sleep ritual consisting of multiple holistic steps can maximize sleep benefits. At Asha, we take an Integrative Health approach combining hemp CBD with practices that feed the mind, body, and spirit.
Through the integration of CBD with scientifically proven steps to drift into dreamland, we know this practice provides grounding and calm after a chaotic day. Since there are many ways to craft your sleep ritual, it can be a little paralyzing. But remember, large shifts usually begin with small steps towards healthier sleep habits.
Below, we have broken them down into categories so that you can see where you may be able to refine and evolve your ritual.
Fostering Pro-Sleep Habits During the Day
To maximize your daily, high-quality sleep, you can take steps during the day that can deepen your rest at night. Here are a few tips:
See the light of day. Our circadian rhythms are regulated by light exposure with sunlight having the strongest effect. So, try and get outside or sit by windows to help your body’s natural cycle.
Manage stress throughout the day by taking breaks and finding a calm and quiet place to pause. We love adding our Focus and Grounding CBD Tincture to our day-time tea to keep us centered. Check out our Tasty Tea blog for some tips!
Move your body. Daily exercise has immense benefits across the board. However, many experts advise against intense exercises right before bed.
Monitor your caffeine intake. Try to reduce your intake later in the day.
Be mindful of alcohol consumption. Although alcohol can induce drowsiness making it a popular nightcap, it affects the brain in ways that can lead to lower quality sleep. So, it’s best to avoid alcohol once you begin your pre-bed ritual. Instead, we love our Rest & Relief tincture to help us drift into a mental zen garden.
Try not to eat too late. It can be tough for your body to fall asleep after digesting a big dinner.
Creating your Zen Bedroom
Though this may seem obvious, it can be overlooked. In designing your sleep environment, focus on maximizing comfort and minimizing distractions. To start, what color palettes and lighting help you relax? Have you experienced any visual features in the past that put you in a place of ease? Are there any scents that calm your mind? For example, essential oils with natural aromas, such as lavender, can provide a soothing and fresh smell for your bedroom. Thinking mindfully about what features in an environment have soothed you in the past is a great start.
Avoid Light Disruption
Your sleep cycle and circadian rhythm can be disturbed with excess light exposure. A sleep mask or blackout curtains can block the light and prevent it from interfering with your rest.
Cultivate Peace and Quiet
Where possible, try to reduce abrasive sounds. You can try drowning out nearby noise with a fan or white noise. Earplugs or headphones are another option you can test.
Optimizing Your Sleep Schedule
Try and set a fixed wake-up time so that your body can settle into a natural rhythm. It’s impossible for your body to grow accustomed to a cycle if it is constantly waking up at different times. If you need to change your sleep schedule, it’s best to make adjustments gradually. This allows your body to acclimate to a new schedule sustainably.
Crafting a Pre-Bed Routine
If you have a hard time falling asleep, the problem does not start when you lie down in bed but in the lead-up to bedtime. Poor routines before bed are a major contributor to insomnia and other sleep problems. Try to create a consistent pre-bed ritual each night to help reinforce signaling to the body and mind that bedtime is near. A few tips you can start with are:
Winding down for at least 30 minutes. This can include quiet reading, low-impact stretching, listening to soothing music, meditating, etc.
Lowering the lights. Avoid bright light so you can begin your transition to the dream realm.
Disconnect from devices. Tablets, phones, and laptops can keep your brain wired while their light can also suppress your natural production of melatonin: a sleep inducing compound made by the body.
While there are many other tips to refine your sleep ritual, the ones listed above are a great start. We hope these tips along with our USDA Organic Hemp CBD can help you find calm amidst the chaos and promote deeper rest and relaxation.