What Are the Best Practices for a Rejuvenating Night’s Sleep?

We all dream of comfortably and peacefully drifting off to sleep, staying asleep all night long, and then waking up feeling well rested and rejuvenated – but for many of us, this is not our reality.  We either have trouble with one of these aspects of sleep, or all of them, and statistics from the CDC confirm that a third of US adults do not get enough sleep.

Quality sleep is undoubtedly a crucial factor in one's overall health and is directly tied to physical health, brain health (i.e. decision-making skills, problem-solving abilities), emotional well-being, and day-to-day performance. Just like water and air, you can’t live without it, and lack of sleep is often linked to increased ill-health. There is simply no question that adequate rest is essential to one’s well-being – as this is the time the body rests and, more importantly, the brain repairs and reorganizes itself – and let's face it, makes you feel human.

Common Sleep Woes

Even though we may know the benefits and necessity of a good night’s sleep – and we
desperately try to log those 7-8 hours – falling asleep and staying asleep can
evade the best of us. Often times, we feel physically ready to collapse into
bed at the end of a busy day, but being mentally ready for a rejuvenating
night’s sleep may be another story. When your head hits the pillow, do you
start replaying the events of the day, dwelling on tomorrow’s to-do list, or
worrying about things you can’t control? At Pharmstrong™, we’ve been there. It
can feel impossible to “shut off” your mind and get the recommended 8 hours of
rest you know you need for your mental and physical well-being. And screen time
further adds to the problem. Scrolling through social media and checking email
has become the norm before bed and is not without it’s negative side-effects.
Or perhaps it is our physical aches
and discomforts preventing us from getting comfortable and drifting off to
sleep. We’ve also been there.

It’s certainly different for every individual.
But whatever unique factors and circumstances keep you from getting your much
needed zzz’s, at Pharmstrong™, we want to help reverse that trend. It is our
passion to assist others in living the healthiest lives possible, and helping
customers get quality sleep is certainly part of that equation. Therefore, we
have compiled some of our best tips for achieving a rejuvenating night’s sleep
to share with you:

Aim for a “Clean Sleep”
Routine

Although it sounds like a reminder to bathe
before slipping into your cool, crisp sheets, the idea of “clean sleep” is more
about implementing simple habits into your sleep routine. Just like
making small, consistent changes to one’s health and fitness routine can yield
great results over time, so can putting some good sleep-inducing practices into
action. These include uncomplicated ideas such as:

• Unplugging - Yes put the phone down, close the
  computer, and shut the TV off. Electronics are almost always involved in
  “relaxation” these days, but the artificial blue light exposure can disrupt
  your circadian rhythms (the body’s 24 hour “internal clock”). Instead of
  telling our minds that it’s time to rest, it sends the opposite message; it can
  leave us feeling wired.
• Having a Simple Nightly Routine - Kids thrive
  on routine, and most have a set bedtime schedule because it helps prepare them for sleep. Somehow though, as we become teens
  and adults, those nightly routines vanish – but they are certainly worth
  bringing back. It doesn’t have to be complicated. One hour before your ideal
  bedtime, start queuing your body for sleep: dim the lights, shut off the
  electronics, start your nightly hygiene routine, and then slip into bed around
  the same time each night (if possible)… signal to your mind and body that it’s
  time for sleep.

Physically Prepare Your Body for
Rest

While most of us have a tough time getting
mentally prepared for sleep, others find it difficult to physically relax.
Fatigue from the day sets in and all of a sudden, we cannot get comfortable. We
toss back and forth, rearrange the pillows, use the bathroom (again…), and still can’t get comfortable. Sound
familiar? If so, try these simple tips:

• Sip a Hot Beverage - Something about breathing in the hot, floral goodness of herbal tea before bed spells relaxation. Let this be the first step to your new nightly routine.
• Take a Hot Bath or Shower -  Let the cares of the day melt away by taking a soothing bath or shower before bed. A soak with epsom salts or a long, steamy shower can be so relaxing for the mind and body alike.  
• Stretching/Yoga/Massage- After warming up from the inside out with a cup of hot tea and a relaxing bath or shower, do your tired muscles a favor and give them a little TLC with a good stretch or 5 minute yoga session. And follow up with a moisturizing balm – such as our soothing CBD Body Balm – to target any discomfort still present in those achy joints. You’ll be much more comfortable and relaxed crawling into bed having worked out any areas of tension and tightness.
• Turn Down the Temperature - Yes, after all that effort to get warm and cozy, we actually do recommend lowering the thermostat. Lower temperatures help your body produce more melatonin (a.k.a. the sleep hormone) and promote deeper sleep.

Prime Your Mind for Sleep

Sometimes, despite our best efforts to
physically prepare for rest, we cannot fall asleep because our minds will not
shut off. Worry and stress, and everything in between, keep our minds from
relaxing. These simple steps can help:

• Limit Caffeine - Adding caffeine to the mix
  certainly does not help your sleep efforts. Savor your morning cup (or cups) of
  joe and then switch to water in the early afternoon. Give your body time to
  build its “sleep pressure” and resist the urge to sabotage its natural progression
  towards tiredness.
• Incorporate a “Brain Dump”- Every thought that
  will potentially keep you up at night – write it down instead. Have pen and
  paper handy and write down every single thought that comes to mind –
  particularly any must-do’s for the
  next day. This is called a “Brain Dump.” Knowing that you no longer have to
  worry about remembering these items in the morning, as well as journaling your
  random thoughts, will put your mind at ease.
• Meditation - Further promote feelings of
  calmness and relaxation with meditation. This simple practice can help lower
  your heart rate, slow your breathing, and focus your mind – the perfect way to
  ease into restfulness.
• Reading - To help get your mind off the
  troubles of the day, reach for a good fiction novel – not one on your electronic device. Remember, the idea is to avoid
  stimulating blue light. Plus, you may be tempted to check your social media
  “real quick,” and before you know it, another 30 minutes has gone by.
• Dim the Lights- At the same time you power
  down your electronics, dim the lights. Work with your body as it naturally
  “powers down” for the night as well. 
• Incorporate Melatonin - If you’ve given all of
  these tried and true methods a shot, or you just simply want to increase your
  chances of getting sound sleep, may we suggest this dynamic duo: all natural, Pure + Potent CBD (cannabidiol) plus melatonin. The sleep
  benefits of melatonin are well known, and the combination of all natural CBD
  and melatonin together are quite effective.

A good night’s rest is undoubtedly a crucial factor in one's overall health and, at Pharmstrong™, we have witnessed over and over again the power of adding small, healthy habits into one’s nightly routine. We truly believe that regularly incorporating even a few of our suggestions will make a noticeable and positive difference in your ability to fall asleep, stay asleep, and wake up with the energy you need to tackle the day ahead. For more information on how all natural CBD products can fit into your day-to-day life, particularly your nighttime routine, call or visit us online today.  Here’s to wishing you a rejuvenating night's sleep!