An old Irish proverb says that “a good laugh and a long sleep are the best cures in the doctor's book.” And boy, are those Irish right. Sleep, or the lack of it, can incredibly influence our quality of life, mood, health, and general well-being. But sometimes, the stress of day-to-day, the heavy workload, some medical conditions, or even certain medications can interrupt our ability to rest well or sleep enough. This is why sleep schedule imbalances are more common among the population in general.
Although there are countless drugs and sleeping pills on the market, many people prefer to avoid them because these drugs can create more problems than they solve, even generating dependency in most cases. If you want to know what kind of strategies or natural remedies you could use as a tool to find better rest, a better quality of sleep, or to be able to go to bed earlier, you are in the right room! Get in, get comfortable, and read on. In this post, you will find different strategies and tools that you can use to go to bed earlier and finally sleep better.
- …establishing a consistent sleep routine is key to falling asleep earlier.
- …good sleep plays a vital role in the development and general well-being of adolescents and people of all ages in general.
- …there are a variety of remedies or supplements that could help in falling asleep faster and improve the quality of rest.
How to Start Going to Sleep Earlier?
The reason many people have a hard time going to bed early or even getting a good night's sleep when they go to bed may be much simpler than we might initially think. Many people have difficulty sleeping early simply because they go to bed too late. In this sense, establishing a consistent sleep routine is essential to falling asleep earlier. Adjusting your sleep schedule gradually and with proper strategies is more effective than trying to do it abruptly. These are some of the techniques you can implement to achieve this.
- Gradually adjust your bedtime: Start moving your sleep time by going to bed 15 minutes earlier each night until you reach your ideal sleep time. This gradual approach allows your body to adjust to the new schedule without feeling forced.
- Create a relaxing sleeping environment: Make your bedroom lull you to sleep by keeping it dark, quiet, and at a comfortable resting temperature.
- Limit screen time before bed: The blue light emitted by electronic devices can affect your sleep-wake cycle. Therefore, it is best to avoid using smartphones, tablets, and laptops for at least an hour before bedtime.
- Establish a bedtime routine: incorporate into your bedtime routine activities that promote relaxation, such as reading a book, taking a warm bath, or practicing relaxation techniques such as meditation or deep breathing exercises.
- Exercise Regularly: Regular physical activity throughout the day can help regulate your sleep-wake cycle and promote better quality sleep. Nonetheless, all extremes are bad, so avoid strenuous exercise close to bedtime as it can have stimulating effects, thus having the opposite result of helping you sleep.
Why is Sleep Important For Teens?
It is very common that during adolescence, individuals tend to go to bed very late very often, which can seriously affect the well-being and daily performance of some. This is because good sleep plays a vital role in the development and general well-being of adolescents and people of all ages in general. Some of the reasons why good quality rest and good sleep hygiene are essential for adolescents are the following:
- Growth and Development: Adequate sleep supports physical growth, hormone regulation, and brain development during adolescence.
- Academic performance: having a good quality of rest promotes concentration during the day, good memory and retention capacity, and cognitive abilities, which leads to better academic performance.
- Emotional well-being: Getting enough sleep helps regulate emotions and reduces the risk of developing mood disorders like anxiety and depression.
- Physical health: Healthy and good quality rest strengthens the immune system, promotes the management of ideal body weight, and reduces the risk of developing chronic diseases.
- Accident prevention: Fatigue due to lack of sleep can increase the risk of accidents and injuries among teenagers, highlighting the importance of sleep quality, even for safety reasons.
Why is Sleep Important for Elderly?
As we mentioned, having good quality sleep is vital for people of all ages. But for older adults, it's especially important since constant poor sleep can add to pre-existing conditions. Other reasons why a good quality of sleep is vital for the elderly are the following:
- Physical Health: Good quality sleep contributes to a stronger immune system, and better cardiovascular health, and reduces the risk or severity of certain chronic diseases, such as diabetes and hypertension.
- Cognitive functions: Satisfactory sleep improves memory, cognitive performance, and general brain health, thus reducing the risk of cognitive decline due to age.
- Emotional well-being: Getting enough sleep can help regulate mood, reduce the risk of developing mood disorders, and improve general mental health in older people.
- Fall prevention: Sleep deprivation or poor quality rest can increase the risk of falls and injuries among older adults, highlighting the importance of good quality sleep to maintain balance and coordination.
- Medication effectiveness: Appropriate rest could improve the effectiveness of measurement and treatments, thus helping to manage existing medical conditions and chronic diseases more effectively.
How to Go To Sleep Earlier
Going to bed earlier may be challenging for some people, especially those with some type of condition or pain that disrupts the capacity to get a good sleep or fall asleep easily. But undoubtedly, the main thing is to have the will to sleep earlier and learn what strategies and tools you can use to go to bed earlier without this representing a significant difficulty or cause for anguish. The correct mental setting and finding ways or tools to better deal with anxiety and conditions that make it impossible to sleep early or have a good quality of rest is vital for a healthier sleep routine.
Best Sleep Hygiene Tips
Maintaining good sleep hygiene can be a crucial strategy to improve sleep quality. Here are some quick tips that you can implement to achieve better sleep hygiene.
- Stick to a regular bedtime: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine: Engage in calming activities like meditation, reading, or warm baths before bed.
- Optimize your sleeping environment: keep your room cool, dark, and quiet, and use comfortable bedding. You can play relaxing music at low volume or even use a white noise machine if you wish to create a relaxing environment in your sleeping place.
- Avoid stimulants and heavy meals before bed: Limit caffeine, nicotine, and very heavy or large meals close to your bedtime, as these could make it difficult for you to fall asleep.
- Physical activity: Regular physical activity can promote better sleep, but avoid exercising close to bedtime as it could have the opposite effect.
What Can Help Me Get to Sleep?
In addition to the strategies that we have talked about to go to bed earlier, there are a variety of remedies or supplements that could help in falling asleep faster and improve the quality of rest. Some relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or guided imagery calm your mind and body before going to bed.
Herbal plant teas such as valerian root, chamomile, and lavender carry soothing properties that may promote relaxation and better sleep. Aromatherapy with essential oils from some plants, such as lavender, bergamot, and cedarwood, can generate effects that promote relaxation. Therefore, diffusing or topically applying essential oils from these plants could induce a feeling of calm and help to fall asleep faster and with better rest quality.
Food also plays an essential role in the quality of sleep. Therefore, in addition to avoiding heavy meals before bed, you can also incorporate sleep-inducing foods into your daily diet, such as bananas, and almonds, and herbal supplements, such as melatonin, which may improve sleep quality and make it easier to fall asleep earlier. It's also a good idea to limit or completely avoid stimulants like alcohol or caffeine when you have trouble falling asleep early. Both alcohol and caffeine can disrupt your sleep patterns, so it's best to avoid them, especially in the evenings.
When to Take CBD Oil for Sleep?
CBD oil has gained a lot of popularity lately due to its potential sleep-inducing qualities. But, although CBD is a non-psychoactive cannabinoid and the risk of possible adverse effects is much lower, its effects and potential benefits also perform better under the proper doses, including its potential benefits for improving sleep. This is why many experienced users opt for CBD edibles, such as CBD gummies, over traditional CBD oils, as they allow for better control over the dose administered. Still, whether you choose CBD oil or gummies, it is best to take it about 30 minutes to an hour before you go to bed to take better advantage of CBD's sleep-inducing potential and allow the effects to take place.
It is essential to consult with a physician or medical cannabis expert for better guidance regarding dosing and suitability based on individual needs and any potential drug interactions.
Does Delta-9 Help You Sleep?
One of the qualities for which Delta-9 THC or tetrahydrocannabinol has gained so much popularity in recent years is precisely due to its potential sedative effects. It is because of this that the demand for Delta-9 products continues to grow among medical cannabis adherents around the world. We're not just talking about traditional THC-rich cannabis buds but a myriad of different products infused with precious Delta-9.
Nevertheless, the relaxing and sleep-inducing potential of Delta-9 works much better under the correct doses, as excessive doses can cause adverse effects and worsen the situation for some people who already deal with difficulties getting a good night's sleep. Low-dose Delta-9 edibles have an advantage over concentrates or other products infused with this cannabinoid. This is why many users choose products such as Delta-9 gummies for sleeping better or improving their rest quality, since Delta-9 gummies allow a more controlled dosage, thus reducing the risk of experiencing unwanted side effects.
Still, regardless of which Delta-9 option you choose, it is advisable to consult with your physician and be fully aware of the health and legal implications of consuming these types of cannabis products before incorporating them into your sleep routine.
Smokeable Herbs for Sleep
For those seeking alternatives to promote better sleep, smokable herbs may be a natural option worth exploring. Different cultures and systems of medicine worldwide have been using certain smokable herbs to improve sleep. Herbs such as chamomile, lavender, or valerian root have a long history of use for improving sleep quality due to their potential calming properties and sleep-enhancing effects. Adding these herbs to herbal smoking blends or smoking pre-rolled herbal cigarettes of these herbs may induce relaxation, reduce anxiety, and promote overall restful sleep.
Nonetheless, it is crucial to note that research on the specific benefits and safety of smokable herbs for sleep is very limited. Therefore, it is best to consult with a herbalist or professional healthcare provider to ensure proper use, consult about any type of possible interaction with other medications, and accurately determine if smokable herbs are the option that best suits your needs. Furthermore, it is also vital to consider the potential risks associated with smoking and explore alternative ways of consuming these herbs, such as herbal teas or tinctures, especially if smoking is not preferred or suitable for you.
Delta-8 Strains for Sleep
Delta-8 or Delta-8 THC strains emerge as a legal and viable option to promote better sleep within the legal gray areas that create holes in federal cannabis regulations and contrasts between federal and many states' cannabis laws. Famous for their calming effects, Delta-8 strains may help relax the mind and body, allowing for more restful nights.
Strains like Delta-8 Blueberry Kush, Delta-8 Bubba Kush, or Delta-8 Godfather OG are among the best Delta-8 strains for sleep and offer an alternative to traditional Delta-9 THC strains, providing similar benefits without the intense and sometimes overwhelming psychoactive effects of Delta-9. Still, although more subtle, Delta-8 also generates psychoactive effects that can turn into unwanted adverse effects under large doses. Therefore, it is vital to approach Delta-8 strains carefully, always starting with low dosages, and consult your GP or an experienced budtender to determine the best strain and dosage for your specific needs.
Functional Mushrooms for Sleep
Functional mushrooms have gained recognition, especially among successful entrepreneurs, due to their variety of potential health benefits, including their potential to support sleep. For centuries, some cultures have traditionally used mushrooms such as Reishi, Cordyceps, and Lion's Mane to promote relaxation, reduce stress, and improve overall sleep quality. These mushrooms contain bioactive compounds that may help regulate the sleep-wake cycle and support healthy brain function.
Research on functional mushrooms' specific effects and benefits for sleep is ongoing. Still, reports from thousands of users worldwide support the idea that incorporating them into your routine as supplements or in powdered form could contribute to better sleep. Nevertheless, as with cannabis products and other natural supplements, it is vital to consult a health professional before adding functional mushrooms to your regimen, especially if you have any underlying health conditions or are on any medication.