Sleep problems – five tips on how to get rid of them
Suffering from sleep problems? 16 million UK adults are suffering from insomnia and 67% of UK adults have disrupted sleep through the night. There are ways to improve your sleep – try these five tips!
1. Switch the TV for a book before bed.
TV tricks the body into believing it’s still daytime. The “blue light” can hinder the secretion of the hormone melatonin and lower its levels in the body which can cause poor quality sleep. Researchers conducted a test with 20 people to test the effect of blue light on sleep. Some wore blue light blocking glasses, whilst the others didn’t. It was found that the people with blue light glasses had much better sleep and enhanced mood!
Reading before bed will take your eyes away from the blue light and calm your brain before you snooze off. Additionally, reading can be great for relaxation, personal development and creativity.
2. No Coffee 7 hours before bed!
Most of us need our coffees throughout the day. Especially around the 3pm slump at work. Drinking a coffee gives almost an immediate effect and it starts to hit its peak around 30mins (depending on strength etc). It may feel like it starts to wear off after an hour or so but in truth, Caffeine can stay in our systems for 3-7 hours and worst-case scenario – 24 hours!
As coffee stays in our system long after we ingest it, it could be one of the reasons you’re counting sheep into the 1000’s. Try hitting the decaf in the afternoon and your sleep may improve! If you’re still having trouble, you could try natural alternatives such as Chamomile tea or Signature CBD Sleep Support.
3. Exercise to help sleep problems
Probably mentioned in every blog, article, study and video across the world. Exercise is the best remedy! But what is it about exercise that helps sleep problems?
Exercise has been known to decrease stress and anxiety due to the release of endorphins! Yes, the runners high is real!
In addition to its anxiety benefits, Exercise also increases the body’s temperature and when it comes back down to a normal level, this process can promote sleep. But make sure that you don’t do it too late! Getting your temperature too high close to bedtime could actually have the reverse effect and keep you awake. For more detailed scientific research, click here:
Don’t wait until tomorrow. Get yourself on the running machine today!
4. Have a routine
Easier said than done when you’re binge watching the next big Netflix drama, but having a routine can greatly help your sleep. Waking up and going to bed at the same time can help your body’s natural sleeping rhythm and result in a better night’s sleep.
Make sure to get up early in the morning, the more energy your body uses up in the day, the quicker you will get off to sleep. Try and get up the same time every day (including weekends) to manage your body clock effectively.
Make sure to take the time to wind down in the evening. Read a book, watch some TV or have a relaxing bath. It will make a huge difference to your mental state and let you get off to sleep quicker.
5. Take supplements for your sleep problems.
Melatonin, Lavender, L-theanine, Magnesium and Valerian have all been proven to aid sleep. Another alternative is Signature CBD Sleep Support! (We couldn’t go through the whole blog without talking about Signature CBD).
Signature CBD Sleep Support has been blended with Valerian, Chamomile and Lavender. These are all natural ingredients to help you relax and get into a deeper sleep, faster resulting in a perfect remedy for your sleep problems.
How does CBD affect sleep?
There are multiple reasons why people struggle to sleep. One of the main factors of sleep deprivation is Anxiety and overthinking. CBD is proving to be an effective remedy to reducing stress and anxiety by stimulating endocannabinoids in our brain to produce anti-anxiety effects. Therefore, proving to be an excellent natural alternative to over the counter drugs and sleeping pills.
Try implementing some of these tips and we are sure you’ll get some much better Z’s!