Typically, when we hear the word “hygiene” we associate it with sanitization or cleanliness; but it’s actually defined as conditions or practices that support maintaining good health and preventing disease.¹ That being said, sleep hygiene involves a series of habits, behaviors, and environmental conditions that can be used to counteract chronic sleep deprivation and improve overall sleep quality.² Good sleep hygiene promotes good health overall. Popularized in 1977 by sleep scientist Peter Hauri, “sleep hygiene” referred to a set of behaviors, conditions, and other sleep-related factors to help treat insomnia.³ Ongoing research has modified the concept to include recommendations that encompass sleep impediments of the modern era. Considering the importance of sleep in maintaining optimal physical and mental health, it stands to reason that the establishment of healthy sleep hygiene is a more than worthwhile goal. Let’s take a closer look at this concept, as well as CBD’s potential role in developing the best sleep hygiene practice.
What does it mean to practice good sleep hygiene?
A good hygiene practice involves adhering to a specific set of habits that ensure the maximum quantity and quality of a good night’s sleep. It’s important to note that no two routines will look the same. From external factors such as work schedule and indoor lighting, to internal factors like stress and anxiety, there are countless circumstances that keep us from getting the amount of sleep we need to regenerate. Regardless of what may be keeping you from getting your forty winks, the following suggestions can help you build, maintain, and/or improve proper sleep hygiene.
Create a sleep schedule
The average adult requires 7-9 hours of sleep each night, so your sleep schedule should be designed to help you reach that goal. The ideal sleep routine should include your bedtime routine and outline specific times to hit the hay (and rise for the day). An effective sleep schedule will allow for consistency—which means going to sleep and waking up at the same time seven days a week.
Follow a relaxing pre-bedtime routine
Calming evening activities can create the perfect conditions for restful sleep. A soothing routine can aid in falling asleep and staying asleep throughout the night.
For best results:
- Avoid stimulants like coffee, alcohol, and chocolate for at least 3-4 hours before bedtime.
- Eat dinner at least two hours before bedtime to prevent heartburn and allow your food to digest properly.
- Steer clear of screen time (TV, laptops, phones, tablets, etc.) at least 30 minutes before hitting the hay.⁴ Studies suggest the blue light emitted by these devices may delay melatonin production and throw off our circadian rhythms.⁵⁻⁶ Circadian rhythms regulate vital system functioning throughout the body. They are also responsible for regulating the sleep-wake cycle.
- Aromatherapy, hot baths, or listening to a chill playlist under dimmed lights are just a few examples of things that help us relax. A nice CBD massage oil and other CBD products designed to support sleep can help promote deeper relaxation and set the stage for a good night’s rest.
Don’t lie awake at night
If sleep eludes you for 20 minutes past your desired bedtime, try hitting the reset button by getting up and engaging in one or more of your favorite relaxation techniques in a dim environment. This may stimulate melatonin production and help you get to sleep.
Design a restful sleep environment
Developing healthy sleep hygiene also relies on setting conditions for yourself that support maximum rest. Your mattress, sheets, blankets, and pillows should all provide adequate comfort through the night. Block excessive light from your windows, and sources of light within your room (such as digital alarm clocks). If noise is a factor, try using earplugs, a fan or a white noise machine to drown out any unwanted sounds. Keeping your bedroom at a temperature of about 60 to 67 degrees is also thought to improve sleep quality.⁷
Maintain good physical fitness
What we do during the day is directly linked with the quality of sleep that we get at night. Exercise is closely associated with enhanced mental and physical well being, as well as optimal sleep hygiene.⁸⁻⁹ To avoid overstimulation, it’s best to take part in lower impact fitness routines at least three hours before your designated bedtime.
Nap Wisely
Naps are perfect for recharging our batteries during the day when we start to feel the onset of daytime sleepiness, however snoozing longer than 30 minutes can throw off our circadian rhythm and thwart our ability to sleep properly at night. It’s also recommended to avoid napping after 2 PM for the same reason.
CBD + Good Sleep Hygiene
The benefits of maintaining healthy sleep hygiene are manifold. Following a regular sleep routine can prevent sleep deprivation and a variety of undesirable side effects associated with poor sleep habits. Sleep deficiency may be a result of factors like inadequate sleep, recurring sleep disturbance, an erratic sleep pattern or a genuine sleep disorder such as insomnia. Insufficient slumber can have dire impacts on mental and physical health—including potential struggles dealing with obesity, hypertension, diabetes, anxiety, depression, and memory/cognitive deficits.¹⁰⁻¹¹ Adherence to healthy sleep habits are both healing and preventative for our overall well-being. In conjunction with best practices, CBD oil for sleep can serve as a vital tool when working to establish good sleep habits.
In recent years, the use of CBD as a natural wellness remedy has skyrocketed. A growing number of consumers are turning to cannabidiol for its potential benefits in relation to pain management, inflammation, and anxiety. Preliminary studies suggest that CBD also contains properties that support relaxation in addition to getting a good night’s sleep.¹² Our Sleep Collection includes a variety of high-quality products designed to help establish and maintain ideal sleep hygiene, leveraging a full spectrum blend of potent cannabinoids (CBD, CBG, and CBN) and functional ingredients (like lemon balm, passion flower, and melatonin) to reduce restlessness and encourage positive sleeping habits. Whether you’re wondering how to reset your sleep schedule, overcome jet lag, or strive to get better rest—our CBD Sleep Capsules and CBD Tincture For Sleep can help aid you in getting a good night’s sleep. Visit our online store to learn more about our unique line of CBD products crafted to help recalibrate and rejuvenate your body and mind.
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Sources:
¹ https://www.lexico.com/en/definition/hygiene
⁴ https://link.springer.com/article/10.1007/s11920-017-0775-9
⁵ https://pubmed.ncbi.nlm.nih.gov/12970330/
⁶ https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
⁷ https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
⁸ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
⁹ https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
¹¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
¹² https://link.springer.com/article/10.1007/s11920-017-0775-9