{"id":17125,"date":"2020-10-14T14:23:20","date_gmt":"2020-10-14T21:23:20","guid":{"rendered":"https:\/\/hivi.life\/?p=17125"},"modified":"2020-10-14T15:10:45","modified_gmt":"2020-10-14T22:10:45","slug":"how-to-get-better-sleep-6-tips-to-gently-add-cannabis-into-your-bedtime-routine","status":"publish","type":"post","link":"https:\/\/awmanimator.com\/hividemos8890\/how-to-get-better-sleep-6-tips-to-gently-add-cannabis-into-your-bedtime-routine\/","title":{"rendered":"8 Tips for better sleep with cannabis and CBD"},"content":{"rendered":"

Good sleep is foundational for a high-functioning life. Yet, more than one-third of adults<\/span> \u00a0<\/a>say they have suffered from sleep problems. Lack of sleep has become such an issue that the CDC considers it a public health problem<\/span><\/a>. <\/a>We get it. It\u2019s high-stress times, especially now, and the world just seems to get more overwhelming by the day. With everything going on, getting the National Sleep Foundation\u2019s recommended seven to nine hours per night is easier said than done.<\/p>\n

However, chronic lack of sleep can affect your quality of life, both mentally and physically. It can weaken our immune system and elevate risk for a variety of serious health conditions such as heart attack, hypertension, depression, skin issues, and diabetes. It can affect our ability to focus during the day, productivity levels, make us more irritable, fragile, or flat out miserable.<\/p>\n

It’s\u00a0imperative that we find balance, release stress, and cultivate a restful mindset to align ourselves for the rest we deserve.\u00a0Because, what can a good night\u2019s sleep do? It can do wonders.<\/p>\n

Why do so many of us suffer from sleep issues?<\/strong><\/p>\n

Simply put, we have trouble sleeping when our body and mind is out of balance. The cause of the imbalance is what\u2019s more complex, with myriad potential issues, such as anxiety, stress, pain, insomnia. Lifestyle choices and medical conditions also affect our ability to get rest. While some are minor and can improve with self-care, others like narcolepsy and sleep apnea, may require medical attention.<\/p>\n

It\u2019s important that we address the root cause of our imbalance before trying to \u201cquick-fix\u201d it with supplements and medications, even cannabis.<\/p>\n

Why cannabis can help<\/strong><\/p>\n

Cannabis has been used medicinally for thousands of years. In a medical publication from 1843, Dr. O\u2019Shaughnessy describes hemp as a “powerful sedative.\u201d <\/span><\/a>Today, more and more adults are reaching for cannabis, specifically CBD and CBN, as a sleep aid. A\u00a02019 review of clinical trials <\/span><\/a>found positive effects of cannabinoids on sleep quality. Research is ongoing, but we feel optimistic about studies that have found that cannabis helpful for more regenerative sleep.<\/p>\n

Cannabinoids bind to seamlessly with endocannabinoid system<\/span><\/a>\u2019s receptors throughout the body and brain. As Medical Advisor states, a well-functioning ECS works to bring all of your systems into balance, or homeostasis. The ECS affects our circadian rhythm \u2013 your body\u2019s internal clock \u2013 which moderates our melatonin (hormone that makes you feel tired) levels. Because cannabinoids are so compatible with our ECS, we can fully absorb and benefit from their potential healing properties.<\/p>\n

As we\u2019ve previously outline in our overview of cannabinoids<\/span><\/a>, there are over 100 different cannabinoids found in the cannabis plant. Of the lot, CBD, CBN and even THC, have been found to help calm anxious thoughts and pain which can delay or interrupt sleep.<\/p>\n

Let\u2019s do this the right way<\/strong><\/p>\n

The key to optimizing the sleep-friendly effects from cannabis is closely tied to proper formulations, proper dosing, consumption method, and product quality.<\/p>\n

When reaching for cannabis, you want to stick with products that contain CBD, CBN, and or low doses of THC. A CBD:THC or CBD:CBN combination utilizes the entourage effect and the collective benefits of the whole plant to get you in a restful sleep.\u00a0\u00a0The reason why a little THC might be helpful is because it can provide a sedative effect.<\/p>\n

With dosing, you want to start with our guide<\/span><\/a>, and go low and go slow to understand your body\u2019s unique baseline. With CBD, high doses could work better, such as 20-25mg of CBD at providing sedative effects, whereas lower doses, around 10mg can provide clarity and focus, which is better for daytime.<\/p>\n

Vaping or smoking cannabis<\/a><\/span> will affect your body faster as the cannabinoids are absorbed right away. But, edibles\u00a0and tinctures<\/span><\/a> can help you sleep longer because the cannabinoids are released more slowly and consistently throughout the night. You can think of inhalants as a sprint and edibles and tinctures as a marathon.<\/p>\n

In regard to timing your consumption, we recommend you experiment, but general rule of thumb is to start by consuming your cannabis about an hour before your desired sleep time.<\/p>\n

And as always, it\u2019s quality first, so be sure to vet your product choices with experts, and trustworthy resources (or check out our favorites<\/span><\/a>), and read that COA!<\/p>\n

Now that you have the background, here are our tips to get enough quality sleep. And Good luck on this quest for rest and rejuvenation!<\/p>\n

Set yourself up for success with healthy habits during the day.<\/strong><\/p>\n

1. Get some sun<\/p>\n

These days especially, we are stuck indoors, at our desks, and are barely moving. Go outside! It helps get your circadian rhythm on track, which suppresses melatonin levels when it\u2019s light out so it can increase melatonin levels when its dark. Studies have shown that the more sunlight you get during the day will help your\u00a0circadian\u00a0rhythm function better and keep your melatonin levels in a healthy balance.\u00a0Let your body do its thing!<\/p>\n

2. Get up and move<\/p>\n

Working out can help you sleep. \u201cWe have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,\u201d says Dr. Charlene Gamaldo<\/span><\/a> , medical director of Johns Hopkins Center for Sleep<\/span><\/a>. Exercise has been found to cut the amount of time it takes to fall asleep in half as well as add up to 40 more minutes of sleep. We recommend avoiding a workout right before bed though, because the increased heart rate can interfere with your ability to rest deeply.<\/p>\n

3. Get ahead of the stress<\/p>\n

The course of a day can be unpredictable but stay organized and prepare yourself for the day ahead. Microdosing cannabis<\/span><\/a> and consistent daily CBD use can help to get your body in a calmer rhythm. The more balanced you are, the less these unprecedented stressors can affect you.<\/p>\n

4. Be mindful of what you\u2019re consuming.<\/p>\n

The food and drink you consume can influence your sleep. The obvious no-brainer is cutting coffee and caffeine by the afternoon. And try to avoid food at least a few hours before bed so you\u2019re requiring your body to work to digest as you\u2019re trying to wind down. Foods containing melatonin, like kiwis, cherries, and pineapple, may help and CBD-infused chocolates and gummies<\/span><\/a> might be a nice sweet treat.<\/p>\n

Practice good\u00a0Sleep Hygiene<\/strong><\/p>\n

5. Turn off that tech<\/p>\n

Scrolling and stalking can lead to tossing and turning. Blue light from screens, including phones, TVs, computers, affect your melatonin levels. Get off your phone at least an hour before bed and give your brain a rest from the constant stimulation.<\/p>\n

6. Create your own bedtime ritual<\/p>\n

Set the intention and release any emotional, physical and spiritual tension you\u2019re feeling. With work, friends, family, kids, shopping lists, and to-lists buzzing in our heads, we know it\u2019s not always easy. Journaling or guided meditation can add help add some order and perspective.<\/p>\n

Avoid stimulating activities before bedtime and instead enjoy soothing music, a hot bath with some mineral and cannabis-infused bath soaks, or a warming cup of CBD\u00a0tea<\/span><\/a>. A slow stretch<\/span><\/a> can also really help relax your muscles and mind as you unwind from a busy day.<\/p>\n

Consistency is key, so try to keep a steady schedule to stay in harmony with and support your body\u2019s natural circadian rhythm.<\/p>\n

7. Get cozy<\/p>\n

Create a serene environment by leaning into your five senses – wearing comfy sleepwear (or nothing at all), tuck yourself into soft sheets and a mattress, set, an optimal sleep temperature, eliminate all light, and incorporate soothing scents from essential oils like lavender and sage. This will all help.<\/p>\n

8. Be gentle with yourself<\/p>\n

Don\u2019t let this sleep journey stress you out! We can get caught up in the ritual or get fixated on our need to get good sleep that it will keep us up and restless. A proper night\u2019s rest takes patience and persistence, especially if you\u2019re new to consuming cannabis for support, just like all other things.<\/p>\n

Bonus: Troubleshooting Tips<\/strong><\/p>\n

There might still be nights where your sleep isn\u2019t ideal, but here are some ways to get by.<\/p>\n