Bedtime Rituals to Ensure Good Sleep – LA Progressive

bedtime rituals

bedtime rituals

Everyone knows that a good night’s sleep is crucial, but oftentimes we find ourselves tossing and turning and unable to fall asleep once we’re in bed. Chronic sleep deprivation can have damaging consequences. Sleep affects all aspects of our health, some serious problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart failure or stroke. Mental health suffers as well, other potential problems include obesity, depression and lower sex drive. Here are a few bedtime rituals to adopt to get your body and mind in the mood for sleep.

Turn off the light

Circadian rhythm is the 24-hour internal clock running in the background of your brain. It cycles between sleepiness and alertness at regular intervals. The hypothalamus (a part of your brain) controls your circadian rhythm. Unfortunately, outside factors like environment light can negatively impact it. When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired. In our modern age, the prevalence of indoor lighting prevents our circadian rhythm from running as it should.

  • Sleep experts recommend dimming lights in your home an hour before bedtime and shutting off electronic devices.
  • Consider installing ‘blackout’ curtains on bedroom windows, especially if your window faces the street

Turn down the temperature

Did you know that a hot bath, while it might be soothing, may prevent you from falling asleep? Raising your body temperature with a hot bath or shower is counterproductive to good sleep

Being in a comfortable environment is essential for healthy sleep. Keeping your sleeping quarters at a temperature near 65°F (18.3°C), give or take a few degrees, is ideal. Your body’s temperature decreases during sleep, and a cool, but not cold, the room will help you settle into and maintain sleep throughout the night.

Did you know that a hot bath, while it might be soothing, may prevent you from falling asleep? Raising your body temperature with a hot bath or shower is counterproductive to good sleep.

A simple supplement for relaxation

Sleep medication isn’t for everyone. Medication can create a dependency and may come with unpleasant side effects. A natural alternative to medication is using CBD oil for sleep. Cannabidiol (CBD) is a naturally occurring compound found in the resinous flower of cannabis, a plant with many medicinal uses. CBD has significant therapeutic attributes, including relaxation and easing anxiety. CBD does not make a person feel “stoned” or intoxicated but leads to a general feeling of relaxation and wellbeing.

  • It is recommended to take a CBD supplement 30-60 minutes before bedtime.
  • Dr Watson CBD capsules contain a precise 20mg of CBD per capsule as well our recommended daily dose of vitamin B12.

Takeaway

Getting good quality sleep comes naturally to some, but many others find it difficult to fall asleep. A few small changes in your bedtime routine can make the difference between a restless night and a restful one. Taking care of your environment by limiting light exposure and regulating temperature are good steps to take. In addition, using CBD oil for sleep preparation can help you feel relaxed and ready to wind down. With a few simple changes to your nighttime routine, you will find yourself with more restful nights.

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Source: https://www.laprogressive.com/bedtime-rituals/