The Secret To Resetting Your Sleep Routine
How often have you found yourself checking that last email or text just before falling asleep?
Many seemingly small conveniences of modern life have a tendency to intermingle with our habits – and without the required boundaries around our tech, can lead to increasing disturbances to our sleep patterns. In subtle or not so subtle ways, our habits with technology influence our health. Our regulated sleep patterns are liable to shift and can gradually dwindle without a core routine. As rest is required for personal health and wellbeing – it is a wonder that we can ever allow for our sleep quality to get off-kilter.
While consistent full nights of rest are a necessity for health and wellness, many situations required of our professional and familial lives result in sleep going on the back burner, losing priority to external demands. However, our basic need for sleep is human, and we have several tips for using full spectrum CBD oils to get your sleep back into balance. The effects of cannabidiol (cbd) are varied from person to person, but CBD for sleep has helped to improve nighttime rituals for many. If you are lacking of a natural sleep aid, full spectrum CBD products could be what is missing from your own routine.
CBD for Sleep
As caffeine can only take us so far, our daily intake should be monitored to maintain a sense of ease within the central nervous system– and limit the capacity for poor sleep due to overstimulation. CBD oil may be a great natural addition to one’s daily supplements. With CBD oil’s anxiolytic properties, there is a great capacity for CBD oils to improve how we live by naturally stimulating the proper balance within the body to reduce pain, inflammation, and tension. Using CBD during the day could aid your system towards reaching harmony with your circadian rhythm. While CBD is known to work towards reducing stress and tension, CBD is also beneficial in helping us to remain concentrated and alert during the day. Using CBD for sleep is a great way to getting our biological clocks back to what we need them for.
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Aside from the occasional (or perhaps, regular) late night, interruptions to our sleep patterns may impact the overall quality and eventual quantity of sleep. CBD products can aid in restoring general rest, relaxation, and ease from pain – and CBD is used by many for optimal sleep. CBD as a sleep aid can improve both the quality and quantity of rest if you suffer from anxiety, pain, or stress. As we all know, a lack of adequate rest lasting over a few days may trigger numerous aspects of our balanced health to fall apart. Prioritizing sleep is a major step required to get your sleep routine back on track. Using CBD is a way to simplify the process of calming down at bedtime, and improve sleep.
Whether you are feeling tired as your day has just begun, or you are seeking life hacks to optimize your sleep routine, read on to gain insight into taking CBD for the sleep of your dreams.
Improve your sleep with CBD:
CBD and sleep go hand in hand for many looking for a natural way to relax. As the research around CBD is supportive for those seeking a natural means for easing both pain and anxiety, if these factors are repetitive themes inhibiting your ideal bedtime ritual, experimenting with CBD topicals or full spectrum CBD Oils may help you to turn a new page and get a solid night of rest. Effects of cannabidiol are readily accessible to learn more about via studies, and clinical data with many studying CBD and how it can influence our sleep wake cycles.
How soon will I start sleeping well after taking CBD ?
CBD Oil remains active in the system for 4-6 hours. To understand your correct dosage, it is best to know the mg of CBD per dosage advised in your Full Spectrum cbd products. When taking CBD during the day, it has been noted to positively influence the circadian rhythm. While the results of various studies are not conclusive – CBD can be utilized as a potential aid to catching more z’. Making CBD work for you will require a working understanding of your body’s response to CBD. As one works with CBD, it will become apparent how to accelerate and sustain the benefits of consuming CBD by journaling and gaining insights from those studying CBD. Products like our Nordic Oil Mani drops combine CBD and Melatonin. This combination may aid towards better sustaining sleep once it has been initiated, as melatonin is naturally highest in the system at night.
Noticing the subtle changes within our body and mental state during the day is key to understanding how to get your desired sleep cycle back on track. As anxiety has a capacity to shut down how we feel in our bodies in the present moment, being mindful of how you feel is key to understanding how full spectrum CBD oil works. Once your system has begun to develop the desired results of the right dosage you may also discover that your patterns are more in sync with your natural and desired sleep cycles.
If you are unable to fall asleep at your designated bedtime, or often find that you have poor sleep wake patterns, there are several aspects of your daily routine that may be beneficial to re-engage to allow for your body to naturally tire and consciously desire a schedule with consistent nights of rest. To improve your sleep, learning to be aware of your body’s energy throughout the day, and make necessary adjustments to food and diet can add up to consistently attaining peaceful nights of rest.
Sleep Research: Study on Circadian Rhythm
In this study, the volunteers went to bed around 2:30 AM and did not wake up until after 10:00 AM. The experts set a series of instructions that consisted of the subjects waking up 2 to 3 hours earlier than usual, and expose themselves to sunlight- outdoors, in the morning. In addition, the volunteers had to eat breakfast as soon as possible, exercise only in the morning, and have lunch at the same time every day, close to 12 pm when the sun is highest in the sky.
Dinner was designated before 7 PM and after that time, the volunteers were asked to not consume any food. They also had to stop caffeine beyond 3 PM, not nap after 4 PM, and go to bed 2 to 3 hours earlier than usual, and limit synthetic light at night.
After 3 weeks, the volunteers managed to change their sleep habits. Most went to bed 2 hours earlier on a daily basis. The research also shows that there was an increase in cognitive performance – specifically in reaction time. Other improvements include physical performance in grip strength during the morning. The number of days the volunteers ate a balanced breakfast also increased, and there was an improvement in mental well-being and a decrease in feelings of stress and depression.
According to scientists, their goal now is to better understand how habitual sleep patterns are related to the brain. The research also explores how sleep patterns are linked to mental well-being, and whether interventions that have been done with participants and that have been successful in 3 weeks lead to changes in the long-term.
The Results + CBD
The results of this study were positive because they show that establishing simple routines, adjusting the body clock, and improving overall physical and mental health lead to better sleep. While further research is always beneficial, the experts are hopeful with the study’s results. As CBD has potential to aid us in relaxing, CBD products may also lend to a capacity to better establish a quality sleep routine.
CBD and the four stages of sleep have been studied, and for those with Narcolepsy, hitting the REM (rapid eye movement stage of sleep where one dreams) cycle does not happen after the regular 60-90 minutes after deep sleep has been attained. Rather, their system enacts REM within 5 minutes of falling asleep, causing impaired sleep every time they seek to rest. As the Endocannabinoid system (ECS) is responsible for several functions generated naturally to regulate one’s circadian rhythm, CBD has a great capacity to impact our natural desire to rest.
Nocturnal sleep patterns can cause severe damage to the system, due to our natural inclination towards being asleep at night. This is largely due to a mismatch in the circadian cycles is associated with a higher prevalence of cardiovascular diseases, cancer, and diabetes. CBD aids in sleep that may balance out the system beyond what we presently understand.
Advice: Tap out of Tech
According to dermatologists, and optometrists alike, the blue light from our electronic devices has a power not to be taken lightly. Blue light for the most part can be clearly seen and distinguished, and at other times is not so clearly visible. At times, blue light is present despite light appearing as white light or as another color. Blue light carries a wavelength between 400 and 450 nanometers, frequently associated with eye damage.
The nanometers that are the source of light for LED’s are sometimes called ‘nits’, and can be damaging when our cornea is continually exposed. Regularly, blue light is blue. Exposure to blue light from wifi routers, cellular devices and LED lights should be reduced leading up to bedtime to maintain eye health, and an undisturbed sleep. Simple measures such as covering the lights (using tape for instance) may aid in diffusing the light, and reduce the systems production of melatonin at night.
The likely bright blue glow from your screen can keep you awake, and also has detrimental effects on the system if used in the middle of the night. Switching your screen’s settings to a scheduled ‘night mode’ is an easy alternative to blue light for night owls. For those who cannot fall asleep without the sound of a TV or music on, the best practice could be to switch to a podcast, night time radio show, or to modify your tv’s screen to have warmer colors rather than blue.
Apple has claimed that most devices contain no more than 625 nm, but the latest Iphone 12 has up to 1200 nm. The device has settings that may be modified to aid those of us who work late into the night or are seeking preventative measures to keep our eyes sharp.
Symptoms of Overexposure to Blue Light
Related symptoms such as visual fatigue, and nearsightedness, as well as dry-eye, are all potential results of overexposure to blue light. These issues are all associated either with overexposure to blue lights or inadequate rest. Despite the discomfort associated with these symptoms, the bigger concern is the potential for irreversible damage. Age-related macular degeneration and diseases such as the dry eye in the immediate can be readily treated with antioxidants.
Cataracts are a result associated with an inhibition of melatonin secretion. As melatonin is naturally secreted with a source of light, whether from a screen or from the sun- the possibility of stimulating adrenocorticotropic hormone production is higher with blue lights. Overexposure to blue lights are responsible for negatively impacting hormonal balance and this directly affects sleep quality.
Overexposure to LED’s are where the issue mainly lies. While night owls may end up using more LEDs or synthetic sources of light, morning birds tend to get better sun exposure on a daily basis. Early risers have been proven to reap the benefits of their routine, as several studies on the circadian rhythm have shown that this pattern is properly aligned to our species’ evolution, and to health benefits from taking in natural vitamin D from sunlight.
Does CBD help the brain reach all four stages of sleep?
Studies on CBD have shown to positively ease symptoms of insomnia and other sleep disorders. Legalization and federal reform around hemp has allowed for innovations in CBD. The various studies on CBD and research on CBD for sleep disorders such as restless leg syndrome, sleep disordered breathing, insomnia, narcolepsy, and parasomnias have measured CBD as a means to improved sleep wake cycles. While there are various methods and pharmaceuticals to treat symptoms, the alternative option of CBD is gentle on the system and has fewer possible side effects when seeking deep, and natural rest.
How Can You Improve Your Sleep Schedule?
If you want to rest with more ease, CBD may help to provide a foundation for subtle but impactful changes that you can introduce into your life. While CBD is not a cure all, its benefits are many. CBD may be the missing link to a better sleep routine, which may end up becoming a habit:
1. Create A To-Do List
One of the many things that limit our capacity for sleep is the time we spend in bed reviewing our lives. Our state of mind can grow excited, and readily can fixate on the negative, when really sleep is desired. By even taking a second to rejoice for another day of a life well done, knowing we did our personal best- we can retrain our brains to wind down with pen and paper.
Whether it is the need to restructure our routines, reprioritize our hobbies, or note our tasks for the following day – write it down! Adding in CBD as a part of your daily, or evening routine can calm your mind and aid in forming a plan to get things done and set intentions. If you remember something, by writing it down the mind acknowledges a pending task and it can be released for the time being. Rather than denying what we need, we can trust that we will review it tomorrow and sleep with peace of mind that we did not forget anything.
2. Filter your light
Whether natural or artificial, light is significant. Lights have the capacity to tell the brain that the day has started and communicates signals to the body to start or stop producing melatonin, the hormone that helps regulate sleep. Blue lights from our devices actually reduce the quality of sleep that we can access each night by causing production of melatonin rather than a release or a halting of production.
Exercising first thing in the morning helps to wake the body and improve circulation. Researchers at Appalachian State University found that morning exercise lowers blood pressure, reduces stress and anxiety, and helps you sleep better at night. We suggest taking a bike ride, running, or walking your dog in the morning when the weather or your mood permits.
4. Eat a high protein breakfast
Be mindful of the food groups you combine! By learning what fuel our body responds to for stimulated energy we can seek out the respective nutrients that help our systems function optimally. Proteins help us stay awake, while carbohydrates promote sleep. Protein also increases our dopamine levels, which help us to get ready for the day.
5. CBD + Melatonin
Our Mani drops, can be worth a try. Our Mani’s are the perfect combination of CBD and Melatonin. Melatonin is the body’s natural sleep hormone. Unlike sleeping medications, it doesn’t make you fall asleep. Rather, melatonin communicates to the body that it’s time for bed, supporting a natural sleep cycle. Melatonin supports the mood required for our body to be able to fall asleep, which can be useful if your body’s natural sleep cycle is disrupted.
6. Avoid napping
Let’s break down a bit more the leading reasons to reduce or avoid napping. In the least, we encourage that anyone beginning to change their nightly routine measure their growth with a personal assessment. Journaling, or even a voice memo will work great to document, and explore one’s understanding of individual sleep patterns. The Sleep Foundation has stated that while the quantity of sleep is overall valuable, the quality of sleep is readily defined by continuity.
Rather than to nap, falling asleep 2-3 hours earlier in the day is advisable. While this shift in routine can be very difficult the first few days, CBD can help. Changing your routine can create an urge to take a nap – however use of CBD may aid in the system remaining stimulated during the day. Avoiding a nap will reaffirm the designated sleep time, and help to ease into an earlier bedtime.
Meditation is one of the most useful tools when it comes to going to sleep. Whether your act of meditation is washing the dishes, journaling, or something that relieves you from analysis paralysis, generally meditation can calm the mind. It is not exclusive to sitting in silence with a blank mind, rather some acts that allow for us to practice ‘non-attachment’ and restructure our self talk. Many can benefit from the practice of pre-recorded guided meditations or yoga nidra.
Check our article on CBD and Meditation for more useful tips!
8. Stretch or Take a Walk before Bed
Whenever it is possible, taking a night stroll can help us sleep better. The effects of low impact movement calm the central nervous system, and with so much time indoors- a walk, or a 20-minute stretching session outside can relieve the mind and body.
In the warmer months or climates we may explore during vacations, evening walks may be clearly notable to aid us in attaining desired rest. When done consistently, we may see how we rest more deeply than the rest of the year, even with less sleep.
9. Reading time
If you want to read something before bed, put down the phone and grab a book, or your favorite magazine! By reading a few pages before sleep, it is possible to calm the mind and inform the brain that it is time for rest. Reading may grow to become a rewarding alternative to scrolling. By relaxing into sleep with a physical book or magazine, we can replace our habit of checking social media, watching a movie, or turning on the television to doze off into a light, and likely notably less gratifying sleep.
At Nordic Oil, we want to encourage you to try shutting your devices down 15 to 30 minutes (or more!) before bed and create a “bedtime” routine that will ease you into a restful, restorative sleep. Embrace habits and get set with our 21 day CBD Routine
Takeaways for Best Rest
Rest is one of the essential elements of our life. Without it, our performance capacity drops, and we wind up feeling tired and our emotions range from moody- to outright irritable. Missing out on our 8 hours of sleep can also cause an internal strain – from the brain to the heart, immune system, and general creativity. Most of the time, people are not aware that they are sleeping poorly until they are beyond exhausted. CBD makes transforming small habits around bedtime easier, and the effects will have remarkable results which show up in your physical and emotional health.
What’s your healthy night time ritual? Let us know in the comments!
This article has been updated on April 23rd, 2021 by Chloe Swopshire