“If we have a single bullet to improve our physical and cognitive health; the ideal would be to do everything possible to sleep better, ”says Professor Matthew Walker, neurologist and director of the Center for the Science of Human Sleep at the University of California.
Professor Matthew Walker wants to send us all to bed, since NOT sleeping well can shorten our life expectancy. "An adult needs between 7 and 9 hours of sleep a day ... when we go against our biology we put our health at risk," adds Walker.
Many of the diseases we suffer from today have been shown to have a significant link to lack of sleep. Examples include Alzheimer's , cancer , cardiovascular disease , obesity , diabetes , depression , and anxiety .
Do you wake up with the feeling of not having rested well? Do you feel that without caffeine you can't make it to noon?
You are not alone.
Reasons why you may NOT be sleeping well
There are several reasons why we can have trouble sleeping well:
Hormonal changes: Women have different levels of estrogen and progesterone than men. Those levels fluctuate throughout the menstrual cycle, and these hormonal changes can affect our ability to fall asleep or stay asleep, says Dr. Dianne Augelli, a sleep physician at the Weill Cornell Center for Sleep Medicine.
For example, hormonal changes can lead to hot flashes and night sweats, another symptom of the menopausal transition that affects up to 80% of women. Women with frequent night sweats may have more interrupted sleep and more difficulty getting back to sleep.
Family responsibilities: Women are often responsible for caring for children and other family members, which can make it difficult for them to get enough sleep.
While biological factors may be involved, inequalities in social and cultural conditions, such as the disproportionate participation of women in caregiving roles, can contribute to stress and worry that impair emotional health and therefore sleep.
Depression, anxiety and stress: Sleep is often linked to mental health, and women are more prone to sleep problems associated with conditions such as depression, anxiety and stress.
Women are diagnosed with depression at higher rates than men, and sleeping too much or too little is a common symptom of the disorder. Studies have also found that women are more likely to reflect on their concerns.
What to do to improve sleep hygiene?
The main thing is to take care of the habits linked to bedtime:
Maintain a sleep routine: It is important to establish a bedtime and a wake-up time every day, even on weekends, to help the body regulate sleep.
Create a sleep-friendly environment: Make sure the bedroom is dark, quiet, and at a comfortable temperature to help you fall asleep and stay asleep throughout the night.
Avoid electronic devices before bed: The blue light emitted by electronic devices, such as mobile phones and tablets, can affect sleep. Therefore, it is advisable to avoid using these devices at least one hour before bedtime.
Physical activity: It is recommended to perform at least 30 minutes of moderate physical activity most days of the week.
Limit caffeine and alcohol intake: Caffeine and alcohol can interfere with sleep. Therefore, it is advisable to limit the intake of these substances, especially before going to bed.
Control stress and anxiety: Of all the recommendations, this is undoubtedly the one that involves the greatest dedication and treatment, our mental health is not to be taken lightly. Relaxation techniques such as meditation and deep breathing can be practiced to reduce stress and improve sleep.
Our recommendation? At Zenzsual, we have developed a product that takes advantage of the natural properties of Hemp to help you control anxiety and promote relaxation and sleep: CBD Zen.
How can cannabis help me improve my sleep disorders?
CBD stands for cannabidiol, a compound extracted from the hemp plant (HEMP) that can help you find your balance in a natural way.
CBD and marijuana are derived from different species of Cannabis Sativa plants. CBD is derived from hemp, while marijuana is derived from the marijuana species.
CBD does NOT have psychotropic effects, that is, it does NOT affect a person's sense of reality and perception. On the contrary, its benefits in the body are multiple and it helps to promote relaxation and sleep, it has neuroprotective functions and helps to manage stress and mood, it also has anti-inflammatory properties, which is why it is helpful with symptoms of pre-menstrual syndrome, among others..
A good rest is health and something else
When we get enough sleep and have a restful rest, we not only prevent diseases, our quality of life improves in multiple ways:
- It improves the quality of our social and family relationships.
- It improves productivity and labor efficiency, which can lead to higher income and better employment opportunities.
- It improves our mood and reduces stress and anxiety levels.
- It improves our sexual life and as a couple.
Regulating the sleep cycle, helping you with our CBD Zen drops, preparing your room for rest, turning off electronics and making bedtime a healing routine can help you more than you imagine.
With the purchase of the CBD ZEN ink bottle, you receive as a gift the Dose of Health guide that offers you tools to improve the quality of life and reduce anxiety, including important indications for better sleep.
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