The quality and quantity of sleep every night is shown to make drastic differences in our brain’s ability to function properly and to maintain hormonal balance. Unfortunately, sleep tends to be the first thing we knock off the priority list as we get busy. If we can pair great sleep, with a great diet and outdoor movement, we are already ahead of best managing any stress that is thrown our way.
Not only are we losing sleep, but the quality of our sleep is also lessened by a variety of factors. Fortunately, taking action in these simple ways below will improve both the quality and quantity of your sleep.
Soak up the Sun
Studies have shown that when we expose our bodies to sunlight first thing in the morning, our circadian rhythms are primed to function optimally. It is setting our internal clock to ensure the production of melatonin. Naturally, when we feel the warmth of the sun and move outside, our mood is enhanced, our stress is relieved, and we prime our system to get ready for a good night’s sleep.
Using the sunlight to improve sleep doesn’t come with any negative side effects, it is the most natural and available solution.
Reduce blue light exposure
The typical way to unwind after a long day is to click on your favorite Netflix show and zone out for a couple of hours. Although you may feel like you are unwinding, your system is becoming confused with the light exposure. Blue light at night tricks your brain and body into thinking it is still daytime and will stop the production of natural melatonin. Melatonin is one of the most important hormones in the ability to fall into a deep sleep.
Wearing blue light blocking glasses and using applications on your devices that will block the blue light are great options.
An even better option?
Stop watching TV two hours before. Instead, grab a book, journal, meditate, or anything else that will allow your mind and body to unwind and prepare for sleep.
It’s 3 pm, no more Caffeine!
Don’t get us wrong, we love our coffee! It increases focus, enhances performance, and carries several health benefits. When is enough, enough?
The consumption of caffeine can become a vicious cycle. We lack quality sleep, wake up groggy, and make up for it with coffee and other sources of caffeine. Creating a healthy relationship with the use and intake of caffeine is a great place to begin. Agree to a deadline before late afternoon hits to stop all consumption of caffeine.
Caffeine is a stimulant, so when it is consumed later in the day, it will keep our bodies from being able to naturally relax as the sunsets. Caffeine levels in your system can stay elevated for 6-8 hours, so drinking it after 3-4 pm is not suggested.
If you do crave a coffee or just enjoy the taste, go with a decaffeinated option.
Tip: How to Get Great Sleep
Sleeping deeply and waking up refreshed is incredibly important for your health and happiness. Jupiter Organic CBD is designed to help you sleep better and longer. Learn more about Jupiter and discover how to feel better naturally.
Develop a Night time routine
As humans, we are creatures of habit. We can fall in and out of a great routine and the same when it comes to a bad routine or habit. If we can create a routine in the evening that will trigger our sympathetic nervous system to disengage and our parasympathetic to engage, we can better control our ability to get the most optimal quantity and quality of sleep.
When we activate the parasympathetic nervous system, it induces a relaxation response and slows our heart rates. Practice deep breathing or meditation just before you turn off the lights to get into a relaxed frame of mind.
Lighting a candle and putting away your devices can also be a great trigger for the body to know it’s time to unwind and get ready to sleep.
Think about what you would enjoy to-do just before bed to set you up for sleep success. Maybe it is some light stretching, adding Jupiter’s Organic CBD oil to some hot tea, or turning on peaceful music. Whatever it is, find something that works and recreate it every night.
Get outside & move
No matter the time of day, if we exert and move our bodies, we are more likely to fall and stay asleep. Our bodies thrive with movement and regular exercise plays a major role in the quality of sleep.
Exercise is said to be one of the best ways to get better and more sleep. Exercise can be a nice walk in the sun, bodyweight exercises, hiking, swimming, anything that feels good, and works up a sweat!
Note: exercising right before bed is not recommended, as it will stimulate adrenaline and epinephrine in our nervous systems and could potentially decrease the ability to fall asleep.
Take Organic CBD before bedtime
When it comes time to turn off our brains after a long day, laying down to sleep can often turn into a restless struggle to allow our bodies to get into a calm enough state to promote deep sleep. This is where Jupiter’s Organic CBD comes in.
By now, you have probably heard all the hype about the natural health benefits of the non-psychoactive compound found in cannabis, CBD. Depending on your nighttime routine, it can be beneficial to take a dose of CBD 30-60min before unplugging and checking out for the night.
When our bodies ingest CBD, it affects the way your body perceives and responds to pain and manages the hormonal response to stress and anxiety. Therefore, calming the mind and body and prepping it to fall into a deep sleep.
Getting enough quality sleep should be the main priority in being able to perform mentally and physically at our best every day. Without it, our bodies will compromise until the point of mental or physical illness.
The better you sleep, the better you are at being you. The better you are at being you, the better you can show up in the world.