Your body needs sleep. If you don’t get enough sleep, it will impact your mental, physical, and emotional health. The following are a few steps you can take to get more sleep.
Create a Consistent Sleep Routine
Consistency is key to getting a good night's sleep. This means going to sleep at the same time every single day.
This can be difficult, especially on the weekends. You may be tempted to stay up later so that you can enjoy time with friends and make the most of nonwork days.
However, going to sleep at the same time and waking up at the same time will train your body. Before you know it, your body will be forcing you to go to sleep because it wants to maintain its routine.
Make Dietary Changes
You may feel like you need to have a cup of coffee in the morning to get you started. But did you know that the cup of coffee you drink in the morning could be impacting your ability to sleep at night? Caffeine can stay in the body for up to 24 hours. While you may initiate sleep with caffeine in your system, it will be harder for you to stay asleep.
Another mistake people make is drinking alcohol right before going to sleep. True, alcohol will initially sedate you. However, it may cause you to wake up multiple times during the night.
These same principles apply to medications. Asthma inhalers, decongestants, and other medications are stimulants. If you are having a hard time going to sleep, talk to your doctor about the medications you are currently taking and see if any of them are impacting your body’s ability to get rest.
Say No to Cat Naps
If you are not getting enough sleep at night, you may try to fix it by taking a nap during the day. While, in theory, this should work, the reality is different. Taking a nap does not mean that you are catching up on lost sleep. On the contrary, you are creating an irregular sleep pattern. Your body could become adjusted to the concept of sleeping at 3 PM, so it finds it difficult to sleep at 10 PM.
Increase Your Physical Activity
Research shows that exercise reduces insomnia. Aerobic exercise can have a similar effect on a person as taking sleeping pills.
You may wonder how much exercise is needed to get a good night's sleep and how long after starting an exercise routine you will experience sleep benefits. Research shows that if you engage in 30 minutes of moderate aerobic exercise, it is likely that you will see improved sleep quality the same night. For most people, it will not take years or months to see benefits.
While most sleep studies focus on aerobic activity, you can pick any moderately strenuous exercise activity. It could be yoga, powerlifting, running, or anything else that gets your heart rate elevated. Increasing exercise triggers a biological process in both the body and the brain, leading to improved sleep quality.
Using CBD Oil
CBD oil has long been used for medical purposes. CBD oil has been shown to have positive results for individuals who deal with anxiety, pain, seizures, and insomnia. Some people are concerned about the CBD oil side effects. They worry that if they take CBD oil, they will get high or will become addicted to it.
CBD oil is non-psychoactive. It does not produce a high. THC is the compound in cannabis that causes the person to get high. In CBD oil, the THC content is less than 0.2 percent per serving. This means it is not nearly enough for there to be a psychoactive effect.
CBD oil interacts well with the body’s natural systems. However, as with any supplement, it is good to talk to your medical professional about it. Ask if there will be any counter-indications because of medications you are taking or other conditions you have.
CBD oil has been used by countless individuals looking to improve their sleep. As a side effect of improving their sleep, they may reduce anxiety, depression, and stress.
Sleep is an important part of your health and well-being. If you are not getting enough sleep, your body and mind will suffer. By exercising more, controlling your diet, and taking supplements, you can get mastery over your sleep.