You would be surprised to know how much sleep quality influences day-to-day productivity and people's health. Better sleep leads to better mornings, putting your goals in focus and your dreams within reach. Unfortunately, some people's enormous stress loads or immense workloads make poor rest and poor quality sleep increasingly common in modern society.
According to statistics, between 50 million and 70 million people in the United States suffer from sleep disorders, whether insomnia, sleep apnea, or difficulty getting a good night's sleep due to underlying problems.
The thing is, poor sleep is now so common that many people don't even realize they have a sleep disorder until it's too late. If it has been challenging for you to fall asleep lately, have a good rest quality, and want to know if you need to sleep more or better, you are in the fitting room! In this post, you will find a list of symptoms that will help you determine if you need to sleep more, alongside some tactics and tools that could help you achieve better rest. Let's get into business!
- Determining if you are getting enough sleep involves evaluating the duration, quality of sleep, and how rested you feel upon waking.
- …there are several signs that can help you determine if you need to get a little more sleep or improve the conditions in which you sleep to achieve a better quality of rest.
- …plenty of anecdotal evidence suggests that some users may experience improved sleep from taking Delta-8.
- …many user reports suggest that Delta-9 could be a great help for better sleep under the correct dosages.
- …both the existing evidence on both compounds and user reports suggest that CBD could be a potentially safer and more effective method of improving sleep quality and duration than melatonin.
Am I Getting Enough Sleep?
Although it may seem silly to ask, sometimes it is not easy to determine if you are getting enough sleep or a good night's rest. Determining if you are getting enough sleep involves evaluating the duration, quality of sleep, and how rested you feel upon waking. On average, an adult needs 7 to 9 hours of uninterrupted sleep each night to feel fully rested.
20 Signs That You Need More Sleep
If you're not sure if you're getting enough rest or good quality sleep, several signs can help you determine if you need to get a little more sleep or improve the conditions in which you sleep to achieve a better rest quality. Some of these signs could be the following.
You Rely on an Alarm Clock to Wake Up
If you're getting enough sleep, you should be able to wake up on time without using a morning alarm. If you usually hit the snooze button several times before getting up, that's a sure sign of lack of sleep.
You Feel Tired While Driving
Feeling very sleepy or even falling asleep at the wheel is a sure sign that you are too tired. It is also dangerous; Drowsy driving is one of the leading causes of fatal car accidents.
You Depend on Caffeine to Keep You Alert During the Day
A cup of coffee to start the day on the right foot and encouragement is fine. But you shouldn't feel like you need to be drinking caffeine all day just to stay on your feet, awake, or alert.
You Experience Feelings of Anxiety
Sleep and mental health are closely connected; in fact, they have a cyclical relationship: not getting enough sleep can make you feel anxious or stressed, and feeling anxious or depressed can negatively affect your sleep cycles.
You Make Simple Mistakes Easily
When you are tired, focus and concentration can be affected. You may become more easily distracted and less likely to spot and correct mistakes you would normally correct by being fully rested and alert.
You Have Trouble Remembering Things
Sleep deprivation can affect short-term memory, which could explain why it's harder to remember things when you're too tired.
You Become Easily Irritated or Short-Tempered
Constantly feeling tired can have a significant adverse effect on your mood. You are much more likely to become anxious, depressed, or frustrated when you don't get enough sleep than when you get good quality and quantity of sleep.
You Frequently Get Sick
Sleep can even affect the strength of our immune system. Not getting enough sleep weakens the body's natural defenses, making it more difficult to fight disease.
You Fall Asleep Quickly
A healthy time to fall asleep is between 10 and 20 minutes. When it takes you more than 30 minutes to fall asleep, it's a sign that you're not resting well enough. But falling asleep as soon as you touch the pillow is also a red flag for sleep deprivation or poor-quality rest.
You Have a Reduced Interest in Sex
You'd be surprised how much sleep quality can affect our libido. It's as simple as having a good libido requires a good night's rest. Lack of sleep can hinder hormone production in both men and women and is even associated with erectile dysfunction in men.
You Struggle to Communicate Effectively With Others
Poor sleep can affect communication between people as it hinders focus and the ability to organize ideas to communicate them. By not resting well, concentration is one of the most affected factors, thus making effective communication difficult.
You Don't Drink Enough Water and Feel Dehydrated
Drinking too much water or liquids before bedtime can interrupt your sleep. But not getting enough rest can make you feel thirsty during the day. Insufficient rest may have a link to an increased risk of inadequate hydration. This is because interrupted sleep can affect when the hormone vasopressin is released, making you more vulnerable to dehydration.
You Crave Unhealthy Food
Lack of sleep can increase the production of the appetite-stimulating hormone ghrelin. Too much ghrelin in the body makes people crave high-fat and high-sugar foods to power them through the day. Additionally, lack of sleep can also disrupt the production of leptin, the hormone in charge of telling your body when it is full.
You Are More Irritable Than Usual
A common characteristic of sleep deprivation is that it throws emotions out of balance. For instance, you could overreact to things you wouldn't normally pay as much attention to. When this happens, a simple tear-jerking movie could tear you apart emotionally, or even a work deadline could increase your anxiety levels to the skies and make you feel sad or upset. In contrast, positive emotions could also be amplified when you are too tired. Some people can get extremely happy when they are tired. In conclusion, either positively or negatively, sleep deprivation significantly affects emotions.
You Feel Hungry All the Time
When you don't get enough sleep, the brain looks for other energy sources since it isn't getting enough energy from rest. This is why when sleep-deprived, the body begins to send hunger signals.
You Have Gained Weight
Increased appetite often comes with an increased food intake, and when you feel tired, you are less likely to track what you put into your body. Instead, you unconsciously reach for foods that help you feel more awake. Additionally, your metabolism slows down when you don't get enough rest. A slow metabolism, coupled with high-calorie foods, usually leads to a few pounds of weight gain.
You Have Noticed Changes in Your Skin
Getting sufficient quantity and quality sleep should be the cornerstone of a good skincare routine. According to a study conducted by Stockholm University, even small amounts of sleep deprivation can noticeably affect your appearance. Signs like red and puffy eyes, dark circles under your eyes, and downturned corners of your mouth can be a sure sign that you're not getting enough rest.
You Experience Problems With Your Motor Skills
Being overly tired can affect your ability to focus on where you are going or what you are doing. In addition, lack of rest also affects concentration and reaction speed, so movement becomes difficult. Therefore, if you experience some clumsiness during the day and simple activities such as going up and down stairs become a challenge, or it is common for you to knock over a glass of water or coffee cup accidentally, it may be due to sleepiness caused by sleep deprivation.
You Have Difficulty Seeing Clearly
Interestingly, lack of sleep can affect control over the eye muscles. The muscle that helps your eyes focus called the ciliary muscle, tends to fatigue when you don't get enough rest, making it difficult to read up close. Additionally, the extraocular muscles, responsible for controlling eye movement, are also affected by lack of sleep.
You Struggle to Make Decisions
Accurately reading social situations and making good decisions depends significantly on the brain's ability to process emotions. Sleep deprivation can directly affect the prefrontal cortex, the brain area responsible for processing emotions.
Does Delta-8 Help You Sleep?
Delta-8 is a widely famous cannabinoid due to the psychoactive effects it exhibits, which, while not as potent as Delta-9, can also provide similar effects and potential benefits. But, science still does not fully understand the exact effects of Delta-8 on sleep. Despite this, plenty of anecdotal evidence suggests that some users may experience improved sleep from taking Delta-8.
Given this, many medical cannabis enthusiasts choose to use Delta-8 strains to improve the quality of their sleep. Among the best Delta-8 strains for sleeping, cultivars such as Delta-8 Bubba Kush or the delicious Delta-8 Blueberry Kush stand out, strains that, thanks to their Indica qualities and their load of terpenes, can generate potentially perfect calming effects to promote a better quality of sleep.
Does Delta-9 Help You Sleep?
Delta-9, Delta-9 tetrahydrocannabinol, or simply THC, is the primary psychoactive compound in cannabis plants. One of the characteristic effects of this organic compound is its potential ability to relax and soothe pain. While Delta-9 may help some individuals fall asleep faster, there is a fine line that is very easy to cross where Delta-9 may cause the opposite effects, disrupting the sleep cycle and reducing the overall quality of sleep.
Nevertheless, many user reports suggest that Delta-9 could be a great help for better sleep under the correct dosages. This is why some people resort to consumption methods such as Delta-9 gummies to sleep better since they allow a more precise dosage, thus reducing the risk of experiencing adverse effects related to excessive doses.
Does Delta-10 Help You Sleep?
Delta-10 is a relatively new cannabinoid on the cannabis market but is gaining popularity and followers thanks to its potential benefits. To date, the evidence for the effects of Delta-10 on sleep is still scant, and science needs further study to determine how this novel cannabinoid might influence the duration or quality of sleep in general.
Nonetheless, people who have used Delta-10 to improve their sleep report that it could be a significantly more effective and more manageable tool because its psychoactive effects are milder than Delta-9 and even Delta-8, thus, reducing the risk of experiencing side effects such as increased anxiety or even paranoia that excessive doses of other psychoactive cannabinoids can sometimes generate.
Does CBD Help With Sleep?
CBD, or cannabidiol, is a non-psychoactive compound and the predominant cannabinoid in hemp plants. One of the reasons that CBD has gained so much popularity over the past years is due to its possible sleep aid qualities. Although research is still ongoing, CBD shows promising qualities in promoting relaxation and potentially improving sleep quality in some people. These promising relaxing qualities appear to be even more effective when using CBD strains rich in sleep-promoting terpenes, especially if they are Indica-dominant CBD strains. This is because Indica strains seem to have a penchant for more bodily and calming effects that may be ideal for promoting relaxation and reducing anxiety, thereby improving overall sleep quality.
Still, despite all the preliminary evidence and anecdotal user reports supporting these beliefs, it is too early to make any kind of storage, and no one should take CBD as a substitute for other traditional sleep medications. Science is still trying to fully understand the specific effects and possible benefits CBD could bring to sleep quality. Therefore, it is always best to consult a professional healthcare provider to determine if CBD suits your specific needs or conditions.
Benefits of CBD for Sleep
As we just mentioned, science is still in the process of fully understanding the specific benefits CBD could bring to sleep. Despite this, existing preliminary studies and research show a magnificent potential to improve the quality of rest. Among the possible benefits that CBD could provide to promote a better quality of sleep, we find the following:
- Reduced anxiety and stress levels, which could promote a more relaxed state and potentially lead to better sleep.
- Potential relief of some pains and discomforts. In fact, there is evidence to suggest that taking 360mg to 600mg doses of CBD before bed might even help lower cortisol levels and help with additional stressors. This could also decrease some chronic pain and inflammation, thus leading to better sleep.
- CBD could help regulate sleep-wake cycles, promoting better sleep patterns.
- Evidence suggests that CBD's ability to reduce anxiety may indirectly help better deal with insomnia symptoms. There is also data to suggest that CBD may reduce the symptoms of REM sleep behavior disorder in some people.
Is CBD Better Than Melatonin for Sleep?
Short answer, yes. But the long answer is a bit more complex. CBD and melatonin have different mechanisms of action to promote sleep. On the one hand, melatonin is a hormone the pineal gland naturally produces to tell our body when to sleep. You can also find this hormone in supplement form, and it acts by directly regulating the circadian rhythm or sleep-wake cycle. But, while melatonin is on par with many herbal teas and smokable herbs for sleep as first choices to address jet lag or temporary sleep disturbances, evidence shows that it may not be the most effective or safest solution for improving sleep or rest quality. Evidence found in different studies shows that melatonin could have negative interactions with other medications and that high levels of this hormone in the body could be linked to dementia and even early mortality.
On the other hand, CBD could help improve sleep quality by targeting underlying factors that disrupt rest, such as anxiety, pain, or inflammation. Additionally, CBD could help you sleep better without leaving that next-day hangover feeling that melatonin usually leaves behind. Other advantages that this cannabinoid shows over melatonin are that CBD does not seem to show many interactions with other drugs, and the possible adverse effects that it could generate are not as severe as those of melatonin.
In conclusion, both the existing evidence on both compounds and user reports suggest that CBD could be a potentially safer and more effective method of improving sleep quality and duration than melatonin.
What is CBN For Sleep?
CBN, or cannabinol, is a cannabinoid that occurs naturally in cannabis plants when THC breaks down due to exposure to heat, air, or sunlight. This is why it is common to find higher amounts of CBN in cured or aged cannabis buds. CBN has been gaining attention from the cannabis community due to its potential sleep-inducing properties. Some users believe that the sedative effects of CBN may help people relax, thus promoting deeper, more restful sleep.
The scientific evidence on the specific effects of CBN on sleep is too limited to make any claims about the effectiveness of this cannabinoid in improving sleep. Most of the information on the possible sleep benefits of CBN comes from studies conducted in the 1970s and 1980s in which CBN was shown to have limited effects in improving sleep quality acting alone. However, in one of these studies, CBN was shown to be more effective when working with THC, making some participants feel drowsier.
Despite this evidence and the promising properties of CBN to improve sleep quality, we still need more research to understand better the mechanisms of action of this cannabinoid and how it could help us have better nights of rest.
How Much CBN for Sleep?
Determining a single universal dose of CBN that works the same for everyone is nearly impossible, as the effects of CBN can vary significantly from person to person depending on several factors. Furthermore, CBN does not have as many studies as other cannabinoids, so there is not yet a table of standardized doses available. Nonetheless, we could rely on anecdotal reports from many people and the doses implemented by manufacturers of CBN-containing products to get a better idea of an effective dose of CBN to experience its possible effects and potential benefits.
For most commercially available CBN products, typical doses range from 3mg to 6mg for most people. Some experts suggest that an effective dose for adults is around 10mg, and to get the potential benefits of CBN for improving sleep, it is advisable to take this dose 30 minutes to an hour before going to bed.
On the other hand, most infused products, such as CBN gummies, usually contain doses of 5 mg per serving to have a more controlled dosage. Bearing in mind that the potency of the effects of CBN could vary significantly from person to person and that each individual's tolerance plays a key role, it is advisable to experiment with the lowest doses of CBN and gradually increase until achieving the desired effects. Consulting with a healthcare professional or CBN expert could provide personalized guidance on the ideal CBN dosage for better sleep.
Where to Buy CBN for Sleep
As CBN gains more popularity, it becomes more widely available. Today you can find CBN sleep products in various forms, such as tinctures, capsules, or edibles, both online and at local dispensaries. Nevertheless, getting your CBN products online and directly from the manufacturer remains the most viable and convenient option for quality-proven products. If you are looking to try the effects of CBN for yourself and want a top product that provides them, look no further, you just found the CBN pot at the end of the cannabis rainbow!At Botany Farms, we have an exclusive batch of CBN live resin + Delta-8 vape cartridges of the luscious Indica-leaning Llama Kush strain. These vape cartridges come with a unique blend of CBN, CBD, and Delta-8 that, under the correct doses, could generate a perfect synergistic effect to promote relaxation and good rest in some individuals. So do you want to try CBN firsthand? Why not give these exquisite vape cartridges a try?