As we kick-off off a new year, it’s not yet too late to set achievable resolutions that will make us healthier and happier. One of the most important resolutions to add to your list is to get enough sleep each night. Sleep helps improve your overall health, including physical and mental well-being, so it should be one of your top priorities this year!
Getting enough sleep isn’t always easy – especially with busy schedules and if you struggle with insomnia or other sleeping disorders. That being said, here are three realistic tips backed by science and research you can take to ensure that you get the restful slumber needed for optimal health:
3 tips backed by science
1. Warm up your feet
Warming your feet before bedtime can help your body relax and prepare for sleep. Research has shown that warming your feet enables you to fall asleep faster because it increases blood flow. This signals relaxation throughout the body’s systems. So try taking a hot bath, getting a foot massage, or putting on cozy socks before bedtime!
2. Bedtime relaxation techniques
Incorporating relaxation techniques before bed each night can help you wind down and get ready for sleep. These may reduce stress hormones so your body can relax, enabling you to sleep easier. Examples include deep breathing exercises, progressive muscle relaxation, and guided imagery.
3. Brown noise
Listening to brown noise can help create a calming atmosphere in your bedroom, making it easier to fall asleep. Brown noise is similar to white noise but at lower frequencies, making it sound louder than white noises like rain or ocean waves. It is perfect for helping lull us into dreamland quicker without being too distracting from actually sleeping once we’re there!
Sleep better with CBN and CBD
A 2022 study aims to investigate the acute effects of cannabinol (CBN) in adults aged 25-65 years with chronic insomnia disorder. A 2022 Chest Review summarizes the current evidence for using cannabinoids as a treatment for sleep disorders. It also provides an overview of endocannabinoid modulation of sleep-wake cycles and the sleep-modulating effects of plant-derived cannabinoids such as Cannabinol. Another 2021 study also evaluates cannabinoid products on chronic insomnia. This includes using combinations of CBD, THC, and CBN.
CBD is one of the two most known and studied cannabinoids, so more reviews, studies, and research are available for CBD than CBN.
A 2017 Curr Psychiatry Rep Review’s preliminary research into cannabis and insomnia suggests that cannabidiol (CBD) may have therapeutic potential for insomnia. Another 2014 J Clin Pharm Ther Case Report indicates that CBD may be able to control the symptoms of RBD or Rapid eye movement (REM) sleep behavior disorder. The study described the effects of CBD on RBD symptoms in patients with Parkinson’s disease. Four patients treated with CBD had a substantial reduction in the frequency of RBD-related events. In addition, another Perm J. 2019 study determines whether CBD could improve sleep and reduce anxiety. The study consisted of 72 adults, with 47 experiencing anxiety while 25 had problems with sleep. Each was given 25 milligrams (mg) of CBD in capsule form. In the first month of the study, 79.2 percent reported lower anxiety levels, while 66.7 percent had improved sleep.
These studies and research show a lot of promise. However, it is still important to note that CBD and CBN won’t treat insomnia or any sleep disorder. Additionally, more studies are still needed on these topics.
If you are looking for easy tips backed by science to improve your nightly slumber, we hope that this article not just taught you how to do it but also gave insights on how cannabinoids such as CBN and CBD may help improve the quality of your sleep. May your 2023 be filled with plenty of ZZZs. Happy dreaming!
All information contained in this article is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration. They also do not intend to give medical advice. Always consult a physician or qualified healthcare provider for any questions about your health and well-being. Our products are not intended to diagnose, treat, cure, or prevent any disease.