Does a good night’s sleep seem like a dream for you? I get it. I was that guy who, in my 20s, bragged about how I could drink a double espresso and go right to sleep. Now, when I have a couple of glasses of wine, I toss and turn all night.
Does this sound like you? If so, you are not alone. According to the CDC, only one-quarter of Americans get the recommended seven hours of sleep per night. Compare that to the 1940s when Americans averaged 7.9 hours per night.
So why are we all sleeping less? What can we do to improve the amount and quality of our sleep? Let’s talk about it.
To no surprise, we live in a 24/7 world that is hard to shut off. Life was simpler when the TV would go off the air at midnight with the playing of the national anthem. After that, you could either listen to music, read, or stare at the ceiling.
Today we have 500+ channels on TV, movies on demand, and an endless supply of content to search on social media or the internet. (Who does not want to learn more about how to raise llamas?)
There are also other contributing factors that can make sleep more elusive:
Chronic pain from arthritis, headaches, or fibromyalgia
Sleep apnea, asthma, or COPD
Depression and anxiety
Bedroom environment…a partner that snores or a room that is too hot/cold
So, what can we do to sleep more and improve the quality of our sleep? Try one or all of these.
Tip 1: Establish a sleep schedule.
The news may come on at 11 p.m., however the perfect bedtime is 10 p.m. Our body releases growth hormone between 11 p.m. and 2 a.m., and this plays a significant role in rejuvenating our immune system and repairing the skin.
Tip 2: Limit caffeine after 4 p.m.
We often consume caffeine and sugar to stay awake during the day, however these are stimulants and can interrupt your ability to fall asleep later in the evening.
Tip 3: Put down your devices.
Our brain naturally produces melatonin in response to darkness. Melatonin helps control our sleep-wake rhythm and induces drowsiness when you turn off the lights. However, the light from your phone screen affects melatonin production, so try putting down your device at least 30 minutes before bed.
Tips 4: Take a nap.
Taking a short nap (20-30 minutes) during the day can makes us feel refreshed but napping too long or late in the day can elicit sleep deprivation at night.
Tips 5: Turn to nature.
There are several natural remedies that can potentially help you get to sleep and stay asleep.
CBD helps calm the mind before bed and when taken during the day and it can help alleviate stress and anxiety. There is a reason why 89% of CBD users report a better night’s sleep when taking CBD.
Adding a Melatonin supplement appears to reduce the time people need to fall asleep and can help improve the quality of sleep as well.
Valerian Root and Magnesium are other alternatives being researched to help improve the quality of sleep.
We’re all unique and live different lives, and what works for one of us may not work for all. For you, it may be a cup of chamomile tea before bed that does the trick.
What isn’t unique is the fact that sleep is our time to recover, and it is recommended that we all get a minimum of seven hours per night. This may not be possible for you and that is okay. Keep in mind that even one extra hour can make a big difference.
Start small by trying one of the tips above.
Nick Pione is a local business owner, blog writer and natural wellness expert. He co-founded Trek CBD and contributes to medium.com and trekcbd.com. For more information, please contact him at nickpione@trekvitality.com.
