Improve Your Sleep Patterns with these 10 Simple Tips

Create a Better Sleep Routine

We understand that each life is full of many responsibilities from home life to work life and everything in between. Now, with the added stress of a pandemic and volatility in today’s world, it’s no wonder that up to 70 million American adults suffer from a lack of sleep or other sleep disorder.

A good night’s sleep is critical for good health and according to The American Academy of Sleep Medicine and the Sleep Research Society, “adults aged 18–60 years should sleep at least 7 hours each night to promote optimal health and well-being. Sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.”

If you are one of the 70 million adults in the US that don’t get enough sleep each night, then continue reading for 10 simple tips to improve your sleep. Simple things you can do in the evening leading up to your bedtime, things you can do just before you lay down and things that just may help you sleep through the night. And there’s no better time to start, then National Sleep Month!

10 Tips for Better Sleep (in no particular order)

  1. Reduce caffeine intake later in the day to avoid over stimulation of your nervous system which can stop your mind and body from naturally relaxing. Studies have shown that drinking coffee within 6 hours of bedtime can significantly worsen sleep quality. It is recommended to not drink coffee past 3-4 pm, especially if you have problems sleeping or are sensitive to caffeine.
  2. Reduce screen time or blue light exposure at night which include TVs, smart phones, computers and tablets. The light can trick you into thinking it is still daytime, which reduces natural hormones like melatonin that help you relax and achieve better sleep. It is suggested that you turn off these types of devices up to two hours before you plan to go to sleep to allow your mind and body to naturally relax.
  3. Eat a well-balanced meal with plenty of time to digest before you plan to go to sleep. For each person this is different but a general rule-of-thumb is that you should eat your final meal of the day 1-3 hours before you plan to go to sleep, which gives your body time to digest and use the energy it gives you before its time to rest.
  4. Relax and clear your mind before bed using a meditative routine that includes listening to relaxing music, reading a book, taking a hot bath, meditating, or deep breathing and visual exercises based on what works best for you. Get into a habit of doing this every night.
  5. Exercise regularly which can help lower stress and physically tire you out, but don’t do it right before bed as your hormone levels may still be too high to properly relax. Exercising regularly and at the same time each day has shown to improve your sleep patterns and overall health.
  6. Limit the amount of liquids you consume the last 1-2 hours before you go to sleep and be sure to use the bathroom right before going to bed to decrease your chances of waking up in the middle of the night.
  7. Consider buying a new mattress and/or pillow. If your mattress or pillows are more than 8 years old, it is definitely time to upgrade. The type of mattress and pillow is entirely up to your personal preference, and don’t forget to consider upgrading your sheets at the same time.
  8. Adjust bedroom temperature so it is not too warm. Sleeping in warm temperatures can negatively affect your sleep quality. It is suggested that you set your thermostat to around 70°F, although it depends on your personal preferences.
  9. Keep your sleep and wake time consistent. Doing so will help improve your sleep quality long-term and after several weeks your body will be regulated where you may not even need an alarm.
  10. Take CBD 1 hour before you want to go to sleep. CBD or cannabidiol has been shown to help anxiety and pain, which can lead to better sleep. In a recent study, CBD showed that it may in fact decrease cortisol levels, which then may help you fall asleep faster and stay asleep longer.

ProMED CBD has products to support your sleep health in multiple forms and strengths to help you achieve optimal sleep quality. Choose from CBD Gummies with 10mg CBD each, CBD Sleep Gel Caps with 25mg CBD each plus melatonin or CBD oil drops or tincture which come in multiple strengths so you can customize the dosage to fit your needs.

If you are serious about better sleep, then incorporating these easy tips into your daily routine will help improve your quality of sleep. Don’t forget, if you need a little extra help, CBD sleep products are a great addition to your nightly routine. You can shop for ProMED Sleep CBD or give us a call at 888-655-9155 with any questions you have before your buy.


Sleep Association
Medical News Today

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