Getting a good night's sleep is essential for staying in shape and starting a busy day off on the right foot. Here are a few simple and effective tips for getting a good night's sleep.
1/ Avoid coffee and tea in the evening
It is often said that theine and caffeine are powerful stimulants. What you need to know is that these two molecules are actually one and the same compound. However, because of how they interact with other molecules, coffee provides an immediate boost, while tea has more moderate but longer-lasting stimulating effects.
Both are therefore strongly discouraged in the evening to help you avoid sleep problems.
2/ We don't exercise in the evening
It is recommended that we engage in regular physical activity to keep our bodies healthy. However, exercising can have a stimulating effect on our bodies. The release of certain hormones, such as adrenaline, can actually boost our metabolism. Therefore, exercising in the evening isn’t necessarily a good idea if you don’t want to disrupt your sleep.
That said, it’s perfectly possible to exercise in the evening, as long as you wait at least 3 hours before going to bed. This will give your hormones time to stabilize and your body time to prepare for sleep.
3/ We're having a light dinner
Have you ever noticed that you sleep less well after a heavy dinner? That’s normal—a rich, fatty meal tends to be hard to digest and can therefore disrupt your sleep. To ensure a good night’s sleep, opt for light meals and avoid meat in the evening, which is harder to digest.
However, if you've had a hearty meal, you can drink a herbal tea that will help you digest better while preparing you for a good night's sleep.
4/ Don't take a bath that's too hot
When our bodies switch to “sleep mode” and prepare for sleep, our body temperature gradually drops. Taking a hot bath raises your body temperature and thus delays the process of falling asleep. It’s therefore better to take a lukewarm bath rather than a scalding one before going to bed.
5/ Limit screen time to a minimum 1 hour and 30 minutes before going to sleep
Our screens emit blue light, which stimulates the retina and sends a wake-up signal to our brain. Ideally, you should stop looking at the TV, your phone, and your computer screen at least 1.5 hours before bedtime. This allows the brain to switch to “night” mode and begin the process of falling asleep. When you look at your phone right before bed, your brain receives a signal telling it to stay awake. As a result, blue light makes it take longer to fall asleep than if you were to read a book before bed, for example.
6/ Don't let the room get too hot
To ensure a better night’s sleep, experts recommend keeping the temperature in your bedroom below 18 degrees. This temperature helps regulate body heat. On the other hand, an overheated bedroom can lead to frequent awakenings, poor blood circulation, and excessively dry air. Also, remember to refresh the air in your bedroom by opening the windows wide every morning for at least 5 minutes. This renews the air and ensures an optimal supply of oxygen for restful sleep.
7/ We respect our body clock
We can't stress this enough: it's important to listen to yourself and your body. If you feel yourself starting to get tired, it means your body needs rest. Pay attention to your internal clock so you can stick to your own sleep cycle. This will help you fall asleep more easily and ensure a good night's sleep.
8/ Maintain a regular sleep schedule
We all have a sleep schedule. You might think it’s a good idea to sleep in on the weekends, but in reality, that throws off our biological clock. Experts therefore recommend sticking to more or less the same schedule every day to sleep better—even on the weekends.
9/ Avoid drinking too much before bed
This time, it’s just common sense! If you drink a lot, there’s a good chance you’ll be woken up by a sudden urge to go to the bathroom. If you get up, turn on the light, and check your phone, you can be sure you’ll have a hard time falling back asleep. So avoid drinking too much an hour before going to bed to prevent yourself from having to get up.
10/ For sleep disorders, CBN oil is the go-to solution
Have you followed all our advice, and yet you still can't sleep? There's one more natural solution to help ease sleep problems: High Society CBN oil .
CBN, or cannabinol,is a still relatively little-known compound derived from the hemp plant. CBN is a real asset for people who have trouble sleeping. It helps you fall asleep faster and ensures deeper, higher-quality sleep.
Just place a few drops under your tongue before going to sleep and let the CBN lull you into the arms of Morpheus.
