In 2006, it was reported that insomnia affects up to 70 million people in the US annually. According to the American Academy of Sleep Medicine, in 2022, that number has risen to 3 in 10 Americans. That amounts to almost 99 million people!
This means that you, reading this, could very well be affected by it. The aforementioned report also said that 28% of insomniacs said that it worsened their lives and routines. So, what can you do to beat it?
Luckily, there are proven lifestyle changes and even dietary improvements you can make to reduce insomnia. These can range from changing up your sleep cycle or taking CBD sleep tinctures to help you sleep better.
So, here are 9 tips to help you beat insomnia and sleep better.
General Lifestyle Tips to Beat Insomnia
Living a more balanced, healthy lifestyle can help overcome nearly all illnesses and problems. Insomnia is no different.
1. Set a Rigid Sleep Schedule
You’ve heard of circadian rhythms, right? These are behavioral, physical, and mental changes that follow a 24-hour cycle. Any disturbance in the cycle can disturb these circadian rhythms. And this can, in turn, result in a disruption of your sleep cycle.
In layman’s speak, these circadian rhythms are called ‘internal clocks’. And there is a way to set and reset them to suit your needs.
No matter what your daily routine is, you should be in bed, and out of bed, at a set time. While it may feel difficult initially, forcing yourself to sleep at a set time will force adaptation. Your body will naturally wind down for sleep at those set times as time goes on.
This way, you’ll naturally fall asleep and wake up at set times.
2. Exercise Early in the Day
It’s been well documented that exercise is a great stress reliever. It’s even recommended as a therapy to reduce stress and anxiety. And that’s precisely why early exercise can help you conquer insomnia.
You don’t need to start with heavy exercise or even strength training. Just a few minor exercises, jumping jacks, and a good run will do. It will allow you to burn off calories and reduce the stress hormones in your system. If you feel a little pain from the exercise, you can even use CBD oil for back pain.
3. Have a Ritual to Get Ready For Bed
Coming back to the circadian rhythms that we discussed a bit earlier, they all depend on daily behavior. So, small rituals or exercises can actually tell the body that you’re getting ready to sleep. So, why not have a bedtime ritual?
4. Try CBD to Reduce Stress
One of the key factors which cause insomnia is stress. Stress and anxiety can cause your muscles to contract reflexively. This can cause pain and discomfort and affect your sleep cycle. To reduce anxiety and stress in your daily life, you can try using CBD products.
CBD has proven to be an effective solution to reduce stress. It also has fewer side effects than prescribed anxiety medication. This is because CBD directly targets the brain’s cannabinoid type 1 receptor and serotonin receptor. You can try this CBD hemp flower for anxiety to reduce stress.
Dietary Tips to Help You Sleep Better
Overeating, too close to bedtime, has been known to cause indigestion. Instead, try eating your meals much before bed. Also, try eating more whole food options which are rich in protein, minerals and vitamins, and fiber. The less junk you eat, the better.
That being said, you can also try certain supplements which help your body wind down or relax. You can also look up different CBD sleep tincture products to help you sleep better. A combination of the proper diet, exercise, and sleep schedule can do wonders for you.
5. Avoid Alcohol 3 Hours Before You Go to Bed
The Sleep Foundation says that moderate amounts of alcohol can decrease sleep quality. 1-2 servings per day can decrease sleep quality by 9.3%, while more than 2 could decrease sleep quality by 24%. You may think this is strange since alcohol can actually cause people to fall asleep.
While alcohol does relax the central nervous system in small amounts, its excess has been linked to sleep deprivation. In fact, certain symptoms of sleep apnea are exacerbated by alcohol. So, if you’re going to drink, do it before you go to bed.
6. Don’t Have Caffeine After 2 pm
Caffeine is a natural stimulant that can help you focus. However, its prolonged effects can cause you to lose sleep. This is because the half-life of caffeine is six hours. This doesn’t just include coffee; it includes energy drinks like Mountain Dew, Red Bull, or even soda.
The active state that your body will be in for the next six hours will hamper it from winding down. Remember those circadian rhythms? Well, caffeine disrupts the circadian melatonin rhythms, which delay the onset of sleep. Hence, if you plan on sleeping anywhere around 10 pm or even at midnight, don’t touch caffeine after 2 pm.
7. Consult Your Physician About New Medication
At times, new medications can cause insomnia or general sleep deprivation problems. If you’re battling insomnia already, this can be further detrimental to your health. So, always remember to tell your physician about these problems if he’s recommending new medication.
Transform Your Environment For Better Sleep
8. Separate Your Work/Stimulating Activities from the Bedroom
Separating stimulating or work related activities from your bedroom is paramount. If your body recognizes your bedroom or, worse, your bed is the hub for activity, your sleep will be affected.
If you keep your work away from your bedroom, your brain will realize that it’s an area for sleeping. This distinction will help it switch to ‘sleep mode’ more easily when you’re going to bed.
9. Optimize Your Bed for Better Sleep
Finally, it’s a good idea to optimize your bed for sleep. Getting a good mattress, investing in a few good pillows, etc. can do wonders for comfort. If your body feels more comfortable in bed, it’ll fall asleep faster.
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