Have you ever noticed that you tend to wake up simultaneously when you can wake up naturally? Well, it is true! Our body’s internal clock instinctively knows when it is time to sleep and when to wake up. This 24-hour sleep/wake cycle is called the circadian rhythm.
But do you know that your circadian rhythm can get thrown off? It is due to:
- Shift work
- All-nighters
- Jet lag
- Traveling across time zones
Yes, all these things discomfort your sleep schedule, and we all are prone to the most serious potential problems. This condition is also known as chronic insomnia disorder. It includes insomnia, high blood pressure, diabetes, heart attack, heart failure, or stroke. And once you have chronic insomnia, you’re having trouble getting to sleep or remaining asleep more than four nights a week for four months or more.
Luckily, there are some things along with the highest quality 20:1 CBD tincture you can do to enhance sleep hygiene and reset your inner clock.
10+ Ways to Improve Your Sleep Pattern
Choose The Right Light:
Light exposure plays an essential role in maintaining a healthy sleep cycle. Yes, when exposed to light, your brain stops producing melatonin, the sleep hormone. It makes you feel awake and alert. Therefore, it is essential to dim the lights to build more melatonin in your brain, making you feel drowsy. If possible, avoid using computers, smartphones, or television, as these can stimulate your mind for several hours.
Set Fixed Time For Going To Bed & Getting Up:
Adequate and consistent sleep improves blood pressure, immune system, fundamental brain functions, and mood and gives your body time to heal itself. It will also allow you to fall asleep and wake up more quickly. If we wake up at the same time every day, we can reinforce the circadian rhythm and be more likely to fall asleep at the same time every night.
Skip Nap:
If you have a poor sleep schedule, avoid taking naps during the daytime (especially after 3 p.m. or 4 p.m.). If you absolutely must, take a nap no later than 30 minutes and no later than the middle of the afternoon.
Exercise Regularly:
According to studies, regular exercise is beneficial for health and fitness, promotes a healthy sleep schedule, and helps regulate your circadian rhythm. Regular morning workouts will help you lead more active days and sleep better at night.
Exercise that you can perform for a healthy and good night’s sleep:
- Stretching
- Plank
- Glute Bridge
- Bird dog
- Aerobic exercises
Note* Recent research indicates that exercise decreases sleep complaints and insomnia in patients.
Slow And Steady Win The Race:
It’s your body, not the machine! Our body will not be able to handle the sudden change in our sleep routine. Start slowly if you want to maintain a healthy sleep pattern or adjust your sleep schedule.
For example, if your average wake-up time is 8 a.m. and you need to wake up at 6:30 a.m. to implement your new workout routine, it will take seven nights to adapt to your new sleep schedule.
Tip: Adjust your schedule in 15-minute increments toward the desired wake-up time.
Avoid Eating or Drinking Before Bed:
You should make sure that your last meal is several hours before you sleep. This gives your digestive system enough time to work before sleeping. Also, if you drink alcohol, it can disturb your circadian rhythm.
Make The Right Place To Sleep:
A good sleeping environment is much more than just clean sheets. A well-ventilated bedroom helps even out your interior and exterior temperatures, which is helpful for your circadian rhythm. The place where you rest should be calm and dark.
Try Essential Oils:
Cedrol-containing essential oil blends have been demonstrated to improve sleep quality in young, healthy adults and older adults with dementia. Its soothing fragrance promotes relaxation and healthy sleep. You can use scented essential oil candles around your bed or spray the essential oil into curtains, pillow covers, etc.
Essential Oils That You Must Try:
- Lavender
- Chamomile
- Rosemary
- Lemon
- Rosemary
- Clary sage
Limit Your Pre-Bedtime Screen Time:
Smartphones and other devices give off blue light, and your body and brain’s internal clock takes this light as the frequency of sunlight which means it’s daytime. And this makes it very difficult to go to sleep. So, limit your pre-bedtime screen time (at least one or two hours before bed). Yes, it will help you regulate your sleeping schedule naturally.
Manage Your Stress:
You know that your mental health strongly affects your physical well-being. Yes, if you are experiencing stress, anxiety, depression, or any similar mental health blip, that can impact your sleep pattern. So, try to manage your stress to promote better sleep. Things that you can do:
- Take warm shower
- Limit alcohol or caffeine
- Mediation
- progressive relaxation
- Listening to new stories and podcast
- Talk to others
- Eat well
- Deep breathing
Say “Hi” to CBD THC Tincture:
If you are looking for natural methods, you must try the 20:1 CBD THC tincture once. As per recent studies, people reported that CBD-infused tinctures might help people to improve sleep and decrease anxiety. You can directly apply them on your arm, wrist, and forehead, place them under the skin or mix them with food.
Tip* CBD tinctures contain all the cannabinoids, terpenes, flavonoids, and molecular compounds within the source plant. Hence, it is good to consume it in limited quantities.
Shift work, and all-nighters, disturb your sleeping cycle. But practicing good sleep hygiene can get you back on track. We hope these methods mentioned above help you promote a healthy circadian rhythm. So, what are you waiting for? Give them a try!
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