A third of US adults don’t get enough sleep, according to data from the CDC. There are all kinds of complications and consequences of sleepless nights. From a lack of energy and mood swings to strained relationships and difficulty focusing, it’s beneficial to tackle sleep issues head-on. In this guide, we’ll outline some simple changes you can make today to boost sleep quality.
Enhance your sleep environment
Enhancing your sleep environment can be pivotal to improving sleep quality and duration. Most of us sleep best when it’s dark and quiet and we feel comfortable and safe. Small changes to your bedroom can have a big impact. Examples include blocking out light, using earplugs if it’s noisy outside, adding soft furnishings for coziness, choosing soft lighting, and avoiding bright colors and clashing patterns. Calming colors for the bedroom include pastels, neutrals and tones of blue, green, and purple.
Try CBD
CBD can help you sleep as it interacts with the endocannabinoid system, which regulates sleep cycles. If you find it hard to relax, you’re prone to stress, you experience anxiety, or you have insomnia, you may benefit from trying CBD gummies or other CBD-based products. It’s important to research thoroughly and seek medical advice before buying CBD products for the first time. This will help to ensure you get the right dosage.
Increase your activity levels
Regular exercise is a brilliant way to improve sleep quality. Being more active will tire your body out, but it can also help you address risk factors for sleep troubles, such as stress, anxiety and dealing with negative emotions. Try to exercise every day, even if it’s just for 10 or 20 minutes. It’s wise to exercise earlier in the day if you enjoy high-intensity, fast-paced activities and opt for calming exercises in the evening. Examples include yoga, Pilates, swimming, and walking. Experts recommend a minimum of 150 minutes of moderate exercise per week.
Adjust your evening routine
Having an evening routine isn’t easy if you’re busy, but it can do wonders for your sleep. Just as children can benefit from winding down and going to bed at the same time every day, so can adults. Set a regular bedtime that allows you the recommended 6-8 hours of sleep per night and take time out to paint, draw, write, read, listen to music or curl up on the couch with the dog during the evening. It’s important to feel relaxed when you go to bed. Leave your phone, tablet and laptop out of the bedroom and set a cut-off point for checking messages, making calls and scrolling on social media. It’s also wise to avoid drinking caffeinated drinks and eating large meals late at night.
Image by Andrea Piacquadio on Pexels
Most of us are aware of the positive impact of a great night’s sleep, but sleep troubles are common. If you find it hard to sleep, make these changes today: enhance your sleep environment, try CBD products, increase your activity levels, and adjust your evening routine. If you still have sleep troubles, contact your doctor and get advice.