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Top 10 Tips for Sleep Better at Night

Good sleep helps your body to repair all its damaged and worn-out cells. It gives an ample amount of time to relax your brain and refresh your mind. Lack of hours of bedtime can be the cause of multiple health issues, including cardiovascular diseases, inflammation, and dehydration. That is why it is extremely important to get restful sleep. Most people need between 7-9 hours of sleep.

Recently, an experiment was conducted to determine whether CBD helps improve sleep and/ or anxiety in a clinical population. The result of the experiment is explained as :

  • The experiment was conducted on 72 adults who are facing two concerns, 47 adults were facing anxiety and 25 were facing lack of sleep.
  • After taking the right doses of CBD, in the first month, 57 patients found that their anxiety score decreased and for the remaining ones, their anxiety decreased during the study duration. 48 patients have found their sleep score has improved but has fluctuated over time.

According to the American Sleep Apnea Association, an estimated 50 to 70 million people in the United States spanning all ages and socioeconomic classes suffer from sleeplessness. Both men and women are impacted by sleep disturbances, and according to The American Academy of Sleep Medicine and the Sleep Research Society, adults aged 18-60 years old need at least seven hours of sleep each night to realize optimal health and well-being. 

After analyzing the experiment, a conclusion was drawn that CBD has successfully helped in improving sleep.

How to sleep better?

If you’re looking to improve your sleep, CBD can help. But that’s not all! Check out these sleep tips to have a better sleep routine.

1. Avoid Bright Lights at Night

Tips for Sleep Better: Avoid Bright Lights at Night
Tips for Sleep Better: Avoid Bright Lights

Light helps to regulate the biological clock. It helps in the production of melatonin hormone which signals the body that the time has come for you to sleep. But overexposure to bright light or the light emitted from computers, laptops, tablets, cell phones (smartphone), and television screens can disrupt melatonin production. So, make sure to turn off the light before you go to sleep. Also, stay away from electronic devices just before you go to bed to sleep better. You can also use a sleep mask while sleeping.

2. Before going to the bed, avoid listening to loud noises

Loud noises can also impair your quality of sleep. Sudden noises have a more pronounced effect on your body & mind than constant noise. Try to stay away from noisy environments during your bedtime. Consider using earplugs if you live in noisy areas. Also, avoid listening to loud music and phone calls before you go to sleep.

3. Avoid alcohol as a regular sleeping aid

Avoid alcohol for sleep
Tips for better sleep: Avoid alcohol for sleep

Alcohol may act as a depressant for the central nervous system. It causes a momentary relaxing effect on the mind and body. Yes, alcohol may indeed help you to fall asleep faster, but the effect will quickly fade. Alcohol can cause or increase sleep apnea (inconsistent and interrupted breathing) symptoms. It will gradually damage your sleep and can lead to insomnia. So, do not depend on alcohol as a sleep aid. It may help you out momentarily but it has a lot of negative effects on sleep times in the long run.

4. Don’t consume caffeine at night times

Caffeine consumption has both benefits as well as side effects. Caffeine has the ability to block the adenosine receptors of the brain. By doing so, it increases alertness in your body. That is why most people depend on coffee while working long hours. However, a coffee hour before bedtime is bad as the alertness can make it difficult to fall asleep. So, make sure that you consume caffeine hours before bedtime.

5. Exercise regularly

Exercise regularly

Regular exercise can have miraculous effects on your mind and body. The more you exercise, the better will you be able to hours of bedtime you will need to recover. You should try to exercise for 15 to 20 minutes each day. Also, make sure to exercise during the day, as exercising before bed can keep you awake and disrupt your sleep cycle.

According to the Centers for Disease Control and Prevention in the United States, children and adolescents should do 60 minutes or more of physical activity each day.

6. Maintain a consistent sleep schedule

Having a consistent sleep schedule will allow your biological clock to function better. You should try to go to the bedroom every day at the same time. It will improve your quality of sleep and will also reduce the time you take to fall asleep. It also has an immense effect on your cardiac rhythm

7. Make sure you’re consuming magnesium

Tips for Sleep Better
Tips for Sleep Better: Food rich in Magnesium

Magnesium can give you a really good sleep at night. However, instead of depending on supplemental magnesium, try to eat foods which are rich in Magnesium. This is because magnesium supplements in high doses can have adverse effects on our digestive system.

Magnesium levels may play a role in mood disorders, including depression and anxiety According to a systematic review from 2017 , low magnesium levels may have links with higher levels of anxiety. –  Medical News Today

8. Avoid power naps

Daytime naps can impair your sleep times in the long run. It can make you feel restless during the night. So, avoid sleeping during the day. However, If you choose to take a daytime nap, limit yourself to a maximum of 30 minutes of sleep.

9. Too much anxiety can affect your sleep cycles

Try to manage all your anxieties and your worries before bedtime. Make a list of whatever comes to your mind and save it for the next day. Stress management will help you to get a better mood and sleep times at night. You can also try meditation before bed to get rid of stress and anxiety.

10. CBD is the power mantra for good sleep

Tips for Sleep Better
CBD/CBN Capsules have melatonin and passionflower, ingredients hand selected to help you fall asleep and stay asleep

According to a 2019 study published in The Permanente Journal on behalf of the National Institutes of Health, CBD was examined for its efficacy in not only treating anxiety problems and post-traumatic stress disorder but also sleep disorders.

CBD is extremely good for sleep disorders. CBD improves sleep by helping you to deal with anxiety problems. It also has a calming effect on our minds and body. CBD basically interacts with the serotonin receptors of our body. These receptors are known to regulate stress, emotion, and mood. In this way, it makes our mind calm and triggers sleep.

ThoughtCloud’s +Plus Series CBD/CBN Capsules for Sleep have helped many people get a better internal clock. Our products are lab tested and are 100% organic. We have many other products and formulas to help battle pain, inflammation, anxiety, and other issues that can cause symptoms of insomnia. ThoughtCloud offers CBD products for everyone! Try them today, and let us know how CBD has helped you sleep better.

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