Sweet dreams! Eight Strategies and Habits to Achieve Deeper and More Restful Sleep

Mar 12, 2024

Sweet dreams! Eight Strategies and Habits for Deep and Restful Sleep

The importance of quality, deep, and restful sleep goes beyond simply feeling rested in the morning. Enjoying seven or eight hours of restful sleep not only revitalizes our body, but also nourishes our mind. It is the foundation on which we build our physical, mental and emotional health.

During rest, our brain processes and consolidates the day's information, which contributes to memory and learning. Additionally, during deep sleep, our body produces hormones important for tissue growth and repair. These hours are crucial to recharge our energies and help our body regenerate.

Do you have problems sleeping? Are you sleeping less and less? A global survey conducted by the University of Michigan found that, on average, people sleep about 6.8 hours per night, indicating a global trend of getting less and less sleep than recommended.

Why Should We Sleep Seven or Eight Hours?

All human beings have a biological clock called the "circadian rhythm" that helps regulate sleep. If these sleep-wake cycles are affected, we begin to have changes in our rest routine.

Sleep deficiency can not only lead to physical health problems, injuries, loss of productivity, and low mood. Those hours without sleep affect our performance at school, work, driving, and even in our social relationships.

Additionally, over time, it can contribute to skin problems, poor memory, and even heart problems or diabetes.

Normal circadian rhythms can be altered by aging, apnea, insomnia, restless leg syndrome and even the famous nighttime hot flashes associated with menopause. However, circadian rhythm disorders are also due to conscious decisions, such as staying up late playing video games, watching television or engaging in social media, which takes hours away from our rest.

How to Achieve Deep Sleep?

Now that we understand the importance of quality sleep, let's explore some healthy strategies and habits that can help us achieve that precious rest. From establishing a regular sleep schedule to taking a few drops of CBD, each tip is designed to maximize the quality of our rest and promote deep, restful sleep.

Establish a regular sleep schedule: Maintaining a consistent bedtime and wake-up time can help synchronize your internal biological clock, easing the transition into deep sleep. According to studies, such as one published in the Journal of Clinical Endocrinology & Metabolism, regular sleep schedules are associated with better sleep quality and greater sleep efficiency. This means that sleeping and waking up at the same time every day can improve the quality of your sleep and help you feel more rested.

Create an environment conducive to sleep: Prepare your rest environment by controlling temperature, light and noise. Research, such as that conducted by the National Sleep Foundation, suggests that a cool room temperature, between 18 and 21 degrees Celsius, is optimal for facilitating deep sleep. Adjusting the temperature in your room, whether by regulating the thermostat, using appropriate bedding, or choosing the right pajamas, can make a noticeable difference in your body's ability to relax. Investing in blackout curtains, earplugs, or white noise machines can be beneficial for those looking to minimize environmental disturbances and maximize sleep quality.

Limit exposure to electronic screens before bed : The blue light emitted by electronic devices can interfere with melatonin production, making it difficult to fall asleep. According to studies, such as one published in the journal PLOS ONE, exposure to blue light before bed can suppress melatonin production by up to 50%. Therefore, it is advisable to avoid the use of electronic devices at least an hour before going to bed to promote deep and restful sleep.

On the other hand, technology can be actively used to improve sleep. Sleep monitoring apps and devices can provide valuable information about our sleep patterns, allowing us to better understand our needs and nighttime habits. Additionally, relaxation apps, meditation, and calming sounds can ease the transition to a deeper, more restful state of sleep.

Practice relaxation and meditation: By practicing meditation, the release of hormones such as melatonin is promoted, which regulate the sleep cycle and promote a restful rest. Additionally, the mindfulness cultivated during meditation can help decrease intrusive thoughts that can interfere with sleep, allowing you to reach rest faster and deeper.

Maintain an active lifestyle : Regular physical activity not only improves overall health, but also promotes deeper, more restful sleep. Research has shown that regular exercise (30 minutes of walking for example) is associated with better quality of sleep. Therefore, always try to incorporate moderate physical activity into your daily routine to enjoy the benefits of deep sleep.

Take care of your diet: Diet plays an important role in the quality of sleep. Before going to sleep, avoid heavy, high-fat meals to prevent gastrointestinal discomfort and facilitate the transition to deep sleep. Moderation in caffeine and alcohol consumption, especially in the hours before rest, is also presented as an effective strategy to preserve sleep quality.

Include CBD in your daily routine: Incorporating CBD as part of your daily routine may be a promising strategy to improve sleep quality. CBD , a non-psychoactive component derived from the hemp plant, is recognized for its benefits in promoting a state of relaxation that facilitates sleep. By interacting with specific receptors in the brain and central nervous system, CBD can influence sleep patterns, helping you fall asleep more easily and reducing interruptions during the night.

One or two droppers of our Zen CBD extract tincture is a way to take advantage of a natural relaxant to accompany these healthy habits in preparation for deep rest. To know what the right dose is for you, it is advisable to start slowly and test how your body reacts.

Seek professional help if necessary : If despite following these healthy strategies and habits you continue to experience difficulty sleeping, it is important to seek professional help. A doctor or sleep specialist can help you identify and treat any underlying problems that are affecting your ability to fall asleep and enjoy a restful rest.

Sweet dreams! Eight Strategies and Habits for Deep and Restful Sleep

The journey to deep, restful sleep is unique to each individual and may require exploring and adapting various strategies to find the ideal combination. However, adopting healthy and conscious routines to improve our sleep hours can cultivate a lasting habit of rest that benefits our overall well-being. Get ready for more rejuvenating nights and a better quality of life.