Getting a good night's sleep is essential for our overall health and well-being. If you have trouble sleeping, creating the right conditions for quality sleep is paramount. In this article we examine 6 Science-backed tips for a better night's sleep.
1. Dim the Lights for Melatonin Boost
An hour before sleep, turn down the lights to facilitate the production of melatonin—the sleep-inducing hormone. Exposure to bright lights, especially those with a blue spectrum, can suppress melatonin production, disrupting the natural sleep-wake cycle. Turn off bright lights and light a candle or turn on a low glow lamp instead.
Science Behind:
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Melatonin Regulation: Reduced light tells our brain the sun is setting and this signals melatonin levels to rise and prepare the body for sleep.
2. Limit Screen Time for a Calm Mind
Reducing screen time, particularly exposure to blue light from electronic devices, is essential for a calm mind before bedtime. Blue light inhibits melatonin production, potentially leading to difficulties in falling asleep.
Science Behind:
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Blue Light Impact: Blue light exposure can interfere with circadian rhythm, disrupting the natural signals that regulate the sleep-wake cycle.
3. Soothe Your Body and Mind with a Magnesium Bath
Taking a magnesium bath before bed allows the body to absorb this essential mineral, promoting muscle relaxation and easing the mind. Magnesium plays a crucial role in the regulation of neurotransmitters associated with sleep.
Science Behind:
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Magnesium Absorption: The skin easily absorbs magnesium in a bath, potentially influencing GABA receptors and promoting relaxation along with relaxing muscles and diminishing pain.
4. Ditch Digital Stimuli: Reduce Media Consumption
An hour before bedtime, limit exposure to media like video games, TV, and scrolling through devices. These activities can stimulate the mind, making it challenging to transition into a relaxed state conducive to sleep.
Science Behind:
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Mental Stimulation Reduction: Media engagement can increase cortisol levels, a stress hormone, hindering the body's ability to wind down.
5. Read a Book: A Simple Act with Profound Effects
Engaging in the simple act of reading a book promotes relaxation and signals to your body that it's time to wind down. The absence of screens reduces blue light exposure, contributing to a calm mental state.
Science Behind:
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Mindful Focus: Reading requires focused attention, diverting the mind from potential stressors and promoting a gradual shift into a relaxed state.
6. Embrace the Power of Natural Sleep Aids: CBD Oil and Herbal Teas
Taking a natural sleep aid, such as CBD Sleep Oil, a sleep promoting gummy or a sleep-inducing tea, can gently guide your body into a state of relaxation. CBD (cannabidiol) interacts with the endocannabinoid system, promoting a sense of calm.. Similarly, sleep teas often contain herbs like chamomile and valerian, known for their calming properties.
Science Behind:
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CBD's Influence: CBD may interact with receptors in the nervous system, promoting relaxation and influencing sleep-related neurotransmitters.
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Herbal Infusions: Herbs like chamomile and valerian contain compounds that may bind to receptors in the brain, contributing to a calming effect.
Incorporating these science-backed practices into your bedtime routine can transform your evenings into a sanctuary for restful sleep. By aligning with the natural rhythms of your body, you pave the way for rejuvenation, allowing each night to contribute to your overall health and well-being.
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