Everyone loves a good night’s sleep.
Sleep helps us feel better. It helps our bodies function better. Sleep keeps us healthy and, lets face it… SANE. But we live in a fast-paced culture that values that “go-getter” mentality. As a result, a startling number of Americans are basically sleepwalking through life; exhausted, but determined to push forward. The suggested sleep requirements for adults is 7-9 hours per night, according to the National Sleep Foundation (source). However, the Centers for Disease Control and Prevention state that approximately 1/3rd of adults in the US report consistently getting less than the suggested amount of sleep (source) .
Of course, much of this is the result of sleep disorders, health issues, and other things beyond our control. Still though, our habits and behaviors must have something to do with it, right?
Think about it. We wake up after a crappy night’s sleep, and b-line to the caffeine. We sit at a desk, stare at a screen, and charge through the work day, coffee in hand. One cup, two cups, …6 cups? Who’s counting. By the time we get home, we are stressed and starving. Enter a bag of something sugary, whatever Netflix series is trending and some mindless social media scrolling. Before you know it, you’re 4 episodes deep. You’re still jittery from the caffeine, but its almost midnight and you’ve got to be up at 6 am to do it all again.
Welp, you’re in luck. We’ve been doing our research, and we stumbled upon this so called “sleep hygiene” thing. Apparently, there are a handful of behaviors that, when implemented consistently, can maximize our time spent in a solid zZz’s session. What a concept, right?
We’re here to help.
We’ve come up with a list of “healthy” sleep behaviors that are super simple to implement. Let’s break the cycle, one small change at a time, and help each other get back on track with sleep!
Sleep Tips & Tricks
Create a calm space.
- This means clean up y’all! If a stress-free sleep is the goal, it’s important to eliminate chaos and clutter.
- Check the lighting. There’s a reason why fluorescents are used in the workplace. They don’t belong in your bedroom! Shoot for dim, yellow light; easy on the eyes and the mind.
- Oooo that smell! Aromatherapy is real guys! Just like serious stink can shift your day from nice to nauseating, yummy smells bring all the calm and cozy vibes we love so much. Grab a scented candle or throw your favorite oil in the diffuser. We hear lavender is extra nice for bedtime.
Create bedtime rituals.
- Take your nightly dose of Illuminent CBD. Look… We get it. Too often, long days end with high stress. That’s why healthy and consistent decompression tools are so important! Why not add another to your toolbox? CBD works with the endocannabinoid system (ECS) to support mental and physical relaxation. It’s OK to give yourself a break! Just make sure you buy the good stuff. Take it from us, there’s a lot of junk CBD on the market. Check out our article on CBD quality control and find out what to look for and how Illuminent CBD measures up.
- Brew up some herbal tea. The ritual of tea before bed gives us all the cozy feels. A big mug, warm hands, and steamy herbal goodness. What’s not to love? Did we mention the sleepy bonus of something chamomile or lavender? You can even add a few drops of your favorite Illuminent CBD tincture in there! (If you prefer hot cocoa… check out our CBD hot cocoa recipe!)
- Add meditation to your routine. Americans are skilled at multi-tasking. At any given moment we could be juggling anywhere from five to fifty different thoughts. Our brains are constantly buzzing. Why not practice turning off, tuning out and slowing down? We’re sure our mornings will thank us.
- Take a bath! We don’t have to explain this one to you… We’re pretty sure you already know the deal. Check out our D.I.Y. all-natural CBD bath bomb recipe to take the relaxation up a notch (or ten).
Promote a calm mind & body.
- Get active! If you’re like us, most of your day is spent sitting. But the body was made to move. So, play ball with the kids or fetch with the pup. Go for a walk with the hubby or out dancing with a friend. Take advantage of the opportunity to squeeze in regular self-care through movement so that, come nighttime, your body is tired and ready to wind down!
- Give the caffeine a break. We’re not asking you to turn down that morning cup o’Joe. Just keep in mind that caffeine stays in the system for approximately 4-6 hours after consumption. So, maybe consider tapping out after around 3 or 4 pm, depending on your sensitivity and what time you want to hit the hay!
- Watch sugar intake. Not for caloric value (although this may be important to some), but because rich and sugary foods can have a stimulating effect and cause indigestion. Both things we’d like to avoid when getting ready to hunker down for the night.
- Be aware of screen time. Let’s be honest. An increasingly large amount of time is spent staring at screens. Be it your cell phone, TV, computer… the blue light and content overload promotes an alert and excited mental state, exactly the opposite of what is ideal to get our snore on. Pick up a book instead! Limiting screen time, especially in the hours before bed, allows the brain to take a big exhale. We like the sound of that.
- Keep it consistent. The body has its own built-in clock. We can capitalize on this evolutionary wonder by training our bodies to sleep and wake accordingly. Maintaining a consistent sleep schedule lets the body know, like… Hey, it’s about that time again bod. Let’s calm the heck down and relax, alright?
So, experiment, y’all!
Try what you like… Find out what feels good… Use what works for you… And let us know what you think in the comments below!