For mental and physical health, adults need between 7 and 9 hours of quality sleep. Having a consistent bedtime routine with healthy habits will promote a healthy sleep cycle. Unfortunately, many factors of our daily life can negatively affect our sleep making it inconsistent and all over the place. But there are many things you can do to create a sleep routine, keep reading to find out our favorite tips to reset your sleep routine and get your internal clock back on track.
Why do we need to have a good sleep routine?
Routines are key to have a healthy work-life balance. Any type of routine will make you feel organized, less stressed, and accomplished. Practicing the same activities in a pattern will create a habit of making your body feel balanced, the same thing applies to sleep.
The human body has the circadian rhythm which is the main driver of your sleep routine. It is also known as your body’s internal clock and it works 24/7. The circadian rhythm recognizes certain factors or stimulus such as lighting and temperature. Any changes will affect your internal clock and could throw your sleep cycle out of whack.
What are the things that throw off our Circadian Rhythm?
Believe it or not, there are many things on a daily basis that can potentially mess up with your circadian rhythm.
Caffeine. Coffee is a big part of some cultures and in the majority of people’s morning routines. However, sometimes caffeine can be damaging to certain body functions. Caffeine is the main component of coffee and some herbal teas and it lasts in your system for about 3 to 5 hours. It can keep you focused during the day but it can also keep you awake at night. Avoid any caffeinated drinks or food in the afternoon and keep it only as part of your morning routine.
Jet lag. Are you traveling a lot? Visiting different places with different time zones will affect your circadian rhythm.
Artificial lighting. One stimulus that your body recognizes is light. When you’re in a bright environment, your internal clock thinks it’s daytime and won’t release the sleep hormones. Make sure your bedroom is dark enough before you go to bed.
Screens. Scrolling down your social media or checking emails in bed. Can you relate? This can be affecting the quality of your sleep. Screens have blue light which keeps you awake and can potentially mess up your capacity of staying asleep through the night. Avoid any screens at least 30 minutes before going to bed.
Stress and anxiety. Unfortunately, stress and anxiety are the number one factor that causes occasional and chronic insomnia leading, in some cases, to other health issues. It is part of our daily life but there are things you can do to better manage it and not let it affect your sleep. Check out our stress management activities article!
Work schedule. If you work at night it can affect your circadian rhythm. If this is something you can’t change, make sure to mimic night time when you go to sleep during the day. Adjust the lighting, noises, and temperature of your bedroom to let your internal clock that it is time to sleep.
How to reset your sleeping routine
Resetting your sleeping routine can take easy steps or some major adjustments in your bedtime routine. It depends on how your current sleep is and if you have any sleep disorders. Here are some of the tips you can use to reset your sleeping routine:
Create a sleeping schedule and stick to it. Create a schedule that is based on your lifestyle and be consistent. Start with setting a time to go to bed every night, that will already help your body slowly get back on track.
Remove distractions. Remember that things like temperature, light, and noise can affect your sleeping routine? We can’t stress this enough! Make sure to remove any screens at least 30 minutes before you go to sleep.
Have a good bedroom atmosphere. Sleeping in a comfortable bed, pillows, and sheets can help you sleep better and stay asleep throughout the night. Make the room dark and at a cool temperature (about 70F).
Lower your stress levels. Try meditation or breathing exercises to take you back to a relaxing and calm state. Making a to-do list for the next day can also help you release some of the stress.
Hemp Supplements. Cannabinoids such as CBD and CBN have been used for many years as a sleep aid supplement. It has been shown in different studies that hemp supplements can help regulate your internal body balance known as homeostasis. Having a balanced body system will help regulate your sleep cycle naturally. CBN has recently shown, according to research, to have sedative and other properties that might be helpful with insomnia.
What is CBN?
CBN or Cannabinol is one of the minor cannabinoids found in cannabis. It is not originally found in the early life of the plant but when THC ages. As THC matures, it starts a natural oxidation process (exposure to heat, oxygen, and light) becoming CBN.
What are the Benefits of CBN?
Sleep. There are already studies that support the sedative properties of CBN and its potential health benefits.
Anti-inflammatory Effects. Cannabinoids such as THC, CBD, and CBN have shown the potential to provide anti-inflammatory effects to users with allergic rhinitis and allergic asthma. It has also been found to be comparable to CBG in reducing inflammation.
Antibacterial Properties. Like CBD and CBG, CBN has antibacterial properties that might be effective against methicillin-resistant Staphylococcus Aureus.
Appetite Stimulation. CBN may stimulate appetite potentially helping with certain eating disorders and balancing appetite and digestion. A 2012 study showed an increased appetite and feeding duration.
Neuroprotective Properties. CBN has been found to have neuroprotective properties. A recent study showed that CBN oil delayed the onset of symptoms of ALS.
Pain management. CBN oil has also been found to alleviate pain and chronic pain. CBN connects to both CB1 and CB2 receptors releasing peptides to the sensory nerves providing similar results to CBD.
Our body is really amazing. It’s really up to you to make the best of it. Making good choices and creating healthy habits will for sure give you a better and healthier life experience.
All information contained in this article is for informational and educational purposes only and is not intended as medical advice. Always consult a physician or a qualified healthcare provider for any questions regarding your health and well-being.