DragonflyCBD Wellness Series: Sleep
In a moment when wellbeing is more important than ever, we at DragonflyCBD have called on our network of GP’s, pharmacists and scientists to gather some facts, tips and recommendations on the essential areas of wellbeing. Today’s post is all about that entirely underrated and overlooked area of our lives: sleep.
Often referred to as one of the three pillars of our health, alongside food and exercise, sleep is absolutely essential for maintaining our general wellbeing. In our fast-paced, modern world, we’re all often guilty of not giving our bodies enough sleep. The average person gets between 6 and 6.5 hours of sleep per night, when the recommended amount is between 7.5 and 8.5 hours.
In fact, inadequate amounts of sleep have been linked to a variety of negative health effects including increased cortisol levels, increased risk of obesity and heart disease, and premature skin ageing.
With that in mind, we’ve put together some top tips to try and help you all get a better night’s sleep.
Steer clear of mobile devices 30 minutes before hitting the hay. Our minds interpret the blue light produced by screens as daylight, acting as a trigger for your brain to keep functioning as if it’s daytime. Avoiding screen time before bed can mitigate this effect.
So turn off your mobile phone, avoid the iPad and try to avoid any late night TV. Instead, why not read that book you’ve been meaning to get to?
Stay In Rhythm
Attempt to go to bed and sleep at the same time every night. Set a bed time of say 10pm and stick to it. It’s all about letting your body and mind get into a daily rhythm – you’ll soon begin to know that 10pm is switch off time and eventually it will pay off.
Cut Down On Caffeine
Caffeine in coffee and energy drinks can overstimulate your mind and interfere with your body’s ability to fall asleep. So, avoid such drinks in the late afternoon and early evening; instead switch your late-night coffee for a warm milk or a calming herbal tea.
Calm Your Bedroom
A DragonflyCBD conducted research study found that around 40% of people reported have trouble sleeping when they are feeling stressed. To combat this, try creating a calming sleeping environment. That means no TV, no smartphones, no loud music in the bedroom.
You can control the temperature and lighting to induce a sense of calm; perhaps try essential oils, light a candle or dim the lights. Comfy cushions and plush pillows are also a must to get the best out of your bed.
Try Not To Stress – That’ll Make It Worse
Given that stress and anxiety can cause sleep problems, don’t lay in bed stressing that you can’t sleep. If you are lying wide awake late at night, staring at the ceiling, get up, have a little walk around, do a crossword, read and then head back to bed to reset the sleep session.