How to Sleep Better and How to Fall Asleep?

Sleep is an integral part of our mental and physical wellbeing. How many times have you felt terrible after a rough night’s sleep? A lack of sleep can make you irritable and worsen your focus and cognitive abilities. Chronic lack of sleep can lead to severe health conditions and affect vital organs.

Healthy sleep means a healthy body and mind. We spend a third of our life sleeping, so it’s in our best interest to ensure we get the highest quality sleep we can. If you want to stave off disease and even lose weight, optimize your sleep.

Don’t know how? We’re here to help. Check out the best products you need to get a good night’s sleep. And if you have any questions, we’ve answered the most frequently asked questions about sleep below.

CBD Gummies for Sleep

Dani Pepper Sleepytime CBD Gummies

For those unfamiliar with CBD, here’s a bit of a rundown. CBD stands for cannabidiol and is something called a cannabinoid. CBD is derived from the cannabis plant, and there are two species of cannabis plant: marijuana and hemp.

For CBD products to be legal in America, they must contain less than 0.3% THC. THC is another cannabinoid, and it may be the one you’re most familiar with because it is known for its psychoactive properties.

CBD does not have the same psychoactive properties as THC and is being used for its purported ability to help with insomnia. In other words, CBD does not get you high and may help with sleep.

Dani Pepper CBD gummies also include melatonin, a natural hormone that tells the body when to sleep and wake up. When you combine CBD and melatonin, you potentially have a potent natural sleep aid. There is 5mg of melatonin and 20mg of CBD in these tasty gummy supplements.

A Bed That Suits Your Needs

Tempur-Cloud Mattress

One of the most significant investments you can make in life is your mattress. You spend over a third of your life or about 50 hours a week on your bed. While cost is often a determining factor, your body will surely pay the price if you don’t get a mattress that’s right for your needs.

Whether it’s firmness or cooling, everyone has their own needs when it comes to a mattress. An effective mattress is comfortable and doesn’t aggravate your spine or have you waking up sore no matter what position you sleep in.

It’s generally recommended that you get a new mattress every decade because mattresses lose their form and are no longer able to provide the same level of support. Plus, technology is constantly improving to help give you a deep and restful sleep.

While a mattress is an entirely personal decision, we recommend a Tempur-Pedic as a good starting point. This brand is known for giving a personalized experience based on temperature, weight, and shape.

Weighted comforter

Gravity Cooling Blanket

While blankets and comforters are sleeping essentials, people are just discovering the usefulness of weighted blankets. As the name suggests, weighted blankets are heavier than regular blankets. The additional pressure placed on the body is a form of deep-touch therapy.

People have found that weighted blankets not only induce deep sleep but also reduce stress. Think of the comfort you receive from a hug.

There are more and more weighted blankets becoming available. You can purchase these at different weights and sizes. A rule of thumb is to get a weighted blanket that weighs 10% of your body weight.

We like the Gravity weighted blanket because of its breathability.

Comfortable Pillow

Leesa Hybrid Pillow

We often neglect our pillows. It’s usually an afterthought; however, your pillow is essential to your health like your mattress.

It’s essential to invest in a pillow that not only supports your neck no matter what position you sleep in but also promotes restful sleep. This may mean temperature control or breathability. The last thing you want is to be tossing and turning all night.

Your pillow must compliment your mattress. If you sleep on your side or your stomach, you’ll require a different type of pillow than if you sleep on your back.

Again, pillows are a personal preference, but we like the Leesa hybrid pillow. With a gel base and a quilted down topper, your head will feel supported and comfortable.

Eye Mask

Therapedic Weighted Eye Mask

If you like the feel of weighted blankets, a weighted eye mask may be just the thing for you. Its primary purpose is to prevent light from entering your vision, making it perfect for naps. Your sleep/wake cycle is known as your circadian rhythm. Light affects your circadian rhythm.

Many of us use devices before bed, which can affect our circadian rhythm because of the light that they emit. Specifically, the blue light simulates sunlight and can trick your body into thinking it’s daytime. Light also keeps affecting your body even after you turn off your device. Whether from your device or your partner’s device, the light you see before bed can affect you hours after shutting off.

A Therapedic Weighted Eyes Mask not only blocks light but also may relieve headaches and sinus pressure.

Humidifier

Honeywell HCM350W Germ Free Cool Mist Humidifier

The quality of the air you breathe is essential, period. Poor air quality will keep you awake. Whether dust or other allergens, your breathing can become labored with more mucus production and inflammation happening to deal with the poor air quality.

Cleanliness plays a significant role in ensuring good air quality, but you can take an extra step in purchasing a humidifier. The ideal air humidity for sleep is 30 – 50%, according to the Sleep Foundation.

Humidifiers are especially useful in the wintertime when the air gets dry. Some people do not like humidifiers because the noise keeps them up. For that reason, we recommend the Honeywell HCM350W Germ Free Cool Mist Humidifier. It’s relatively silent and perfect for larger rooms.

Black Out Curtains

Eclipse

When it comes to sleep, the darker, the better. Keeping the light out also can keep your room cooler, which, in turn, helps promote sleep. There can be a lot of light pollution seeping into your room, especially if you live in the city. Light can also be a problem during the summer when the sun shines earlier and goes down later.

It can also be frustrating when you want to sleep in or if you work shift hours. Every minute of sleep counts, which is why we recommend Black Out Curtains. In particular, we suggest the Eclipse curtains because they can block virtually all unwanted light coming from the outdoors and reduce noise.

Meditation Apps

Slumber and Calm

Meditation may seem a bit hippy-dippy, but numerous studies have found meditation beneficial to your health. Specifically, meditation can help with sleep issues by relaxing you and getting you in a state conducive to sleep. It can be so frustrating when you’re trying to go to sleep, but your brain just won’t shut off.

If you haven’t tried it, meditation isn’t as simple as focusing your mind. Achieving a state of calm takes effort. Here are two meditation apps that are a step above counting sheep.

Slumber is excellent because it’s free! There are several options to help you sleep. You can enjoy ambient sounds, nature sounds, bedtime stories, and, of course, guided sleep meditations.

Calm is a renowned app that you’ve probably already come across as many professionals recommend it. If you pay for the subscription, you’ll unlock a plethora of sleep meditations.

CBT App

CBT-i Coach

If you suffer from more severe sleep issues, like insomnia, it’s best to speak with a health professional. However, not all of us have the funds or time to do this. CBT-i Coach App is based on science and is often recommended by health professionals who specialize in sleep.

CBT stands for Cognitive Behavior Therapy, which is a proven therapy to help with sleep. This app helps track sleep time and sleep quality. The sleep diary allows you to track your sleep habits, which is an integral part of treating insomnia.

CBT-i Coach teaches you about the factors that go into getting adequate sleep, like improving your sleep habits. CBT-i Coach best works when paired with a regimen prescribed by a health professional.

Harlequin Terpene Infused CBD Oil

Balance CBD

Harlequin is a sativa-dominant strain of hemp that is a hybrid and highly regarded amongst users for its purported ability to help with sleep. This Harlequin Terpene Infused CBD oil will not get you high. You can choose between THC-free and full-spectrum options that contain no more than 0.3% THC, which is too low to elicit any psychoactive effects.

Tinctures are discreet and easy to use. Simply use the dropper to squeeze some oil under your tongue, hold it there for 30-60 seconds, and then swallow. It’s recommended that you take this oil about an hour or two before bed. While it is not a sedative, users report feeling relaxed. Sometimes our pets need a little help falling asleep too, Balance CBD have specially formulated CBD oils for dogs and CBD dog treats that have been voted as the best in the land. These may help your furry friends relax.

Balance CBD’s Harlequin Terpene Infused CBD oil is vegan friendly, non-GMO, and uses natural ingredients grown to organic standards.

1. When should I go to bed and wake up?

Your sleep schedule is entirely up to you. What’s important is that you sleep and wake up at the same time every day. Studies have shown that consistency is key to ensuring quality sleep. Changing what time you sleep and wake up disrupts your circadian rhythm, which can wreak havoc on your physical and mental health. Ideally, you want to wake up naturally, without an alarm clock.

2. How many hours of sleep should I have?

The amount of sleep you need depends on the individual. Age plays a huge role, but other factors play into your ideal amount of sleep, including pregnancy, sleep quality, aging, and sleep deprivation. According to the Mayo Clinic:

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Age Group Recommended Amount of Sleep
Newborns 14 to 17 hours a day
12 Months About 10 hours at night, plus 4 hours of naps
2 Years About 11 to 12 hours at night, plus a 1-2 hour afternoon nap
3 to 5 Years 10 to 13 hours
6 to 13 Years 9 to 11 hours
14 to 17 Years 8 to 10 hours
Adults 7 to 9 hours

3. What is melatonin?

Melatonin is a hormone that facilitates sleep. As mentioned earlier, you can get melatonin as a supplement like the Dani Pepper Sleepytime Gummies. People have found that melatonin not only helps to fall asleep but also improves sleep quality. Melatonin is generally safe to use in the short-term; however, you can develop a tolerance. Melatonin can interact with certain medications. Talk to your doctor before using melatonin if you’re using other therapies.

4. What other natural supplements can I take for sleep?

Studies have found several supplements that may aid in sleep and relaxation: Magnesium (a mineral), Valerian Root (a herb), Lavender (a herb), Ginkgo Biloba (a herb), Glycine (an amino acid), and L-theanine (an amino acid).

5. How can light help me sleep?

Your circadian rhythm regulates the time you sleep and wake up. Increasing natural sunlight exposure during the day maintains a regular day-and-night circadian rhythm. In other words, you’ll be better able to function during the day and have a more restful sleep during the night.

During the fall and winter months, it might be challenging to get natural sunlight exposure. If this is the case, you may want to invest in light bulbs or special devices that give off artificial bright light. Light therapy is also available for insomnia sufferers.

6. Why can’t I watch tv or use smartphones and computers before bed?

TVs, smartphones, computers, and electronic devices emit blue light. This type of light is detrimental to your ability to fall asleep. It reduces melatonin so that you have a harder time relaxing.

If you want to use TVs, smartphones, computers, or electronic devices, there are several things you can do:

• Check the settings of your device to see if you can turn off the blue light
• Download apps that allow you to block the blue light emitted by your device
• Use special glasses that block blue light

7. How late can I consume caffeine in the day?

Many of us enjoy coffee, tea, or soda, which contain caffeine. This stimulant energizes, which is obviously something you don’t want to happen right before you sleep. Caffeine stays in your system for up to eight hours, so if you have it too late in the day, your sleep will be negatively affected. It’s recommended that you don’t drink coffee after 3 pm.

8. How long before bed can I drink fluids?

If you drink too much before bed, you’re bound to wake up in the middle of the night to relieve yourself. Try using the bathroom 1 hour before going to sleep. You should also not drink anything 1-2 hours before bed.

9. Does taking a nap help with sleep?

This question is tricky. Short naps can help, but long naps or naps close to bedtime can contribute to poor sleep. Again, your circadian rhythm will get affected by your nap time and duration. Every individual is different, so nap times and durations will vary; however, generally speaking, keep your naps short to ensure a restful night’s sleep.

10. Does exercise help with sleep?

Exercise is scientifically proven to give you better sleep. It reduces the time it takes to fall asleep, improves sleep quality, and increases sleep time. The caveat is that you shouldn’t exercise too late because you’ll increase your heart rate and produce hormones that stimulate your system.

11. Can alcohol help with sleep?

There are several reasons not to drink alcohol before bed: it negatively affects your circadian rhythm by decreasing your sleep hormones. Alcohol also disrupts your sleep by promoting snoring and sleep apnea.

12. What kind of bed and pillow should I get?

These three items work together to create an ideal sleeping environment. If you’re experiencing body aches or poor sleep, it may be because of your pillow, mattress, or beddings.

Think of your bed and pillow as investments in your health. Your bed, bedding, and pillow all contribute to a healthy night’s sleep. That said, this is entirely your personal choice. Only you know the feeling of support and comfort.

13. How do I make my bedroom conducive to sleep?

How you set up your bedroom is a personal preference, but generally, you want it to be as dark and quiet as possible. You want to eliminate external lights, which can be done with black out curtains. You also want to eliminate as much noise as possible, which too can be done with black out curtains.

You may not want to have a television or computer in your bedroom to take away the temptation of using a device before bed. As mentioned earlier, these devices emit a blue light that can keep you awake.

A clean bedroom gives you peace of mind. You want to reduce as much distraction as possible and keep your room relaxing.

14. What technology can I use to help me sleep?

As seen on our list, there are several apps that you can use to help with sleep. Additionally, new gadgets are coming out every year that try to help with sleep; however, some tried-and-true sleep ones are white noise machines, humidifiers, and sleep trackers.

15. How do I relax and quiet my mind before bed?

There are numerous relaxation techniques to help you fall asleep: meditation, deep breathing, listening to relaxing music, reading, and visualization. It may take some trial and error to find out which technique works best for you.

16. What temperature should I set my bedroom?

The temperature you set in your bedroom has a significant effect on your sleep. For example, you may find it difficult to sleep during the hot summer or cold winter nights. On average, 70°F is a good starting point to set your bedroom temperature. You can adjust accordingly based on your personal preferences.

If you can’t set your room temperature, you can get special pillows, bedding, and mattresses that are cooling or heating.

17. Should I take a shower or bath before bedtime?

Taking a warm shower or bath can be very relaxing, which can reduce the time it takes to fall asleep and improve overall sleep quality. You can enhance your bath with relaxing bath bombs, music, candles, or aromatherapy.

18. Can I eat before bed?

It would generally help if you didn’t eat before bed as it disrupts hormone production and downgrades sleep quality. What you eat and how much you eat also play a role in sleep. For example, high carb meals 4 hours before bedtime may help you fall asleep, according to a 2007 study.

19. What is sleep hygiene?

Sleep hygiene refers to both the sleep environment and sleep routines that promote high-quality sleep. These factors include a consistent sleep schedule, having a comfortable bed, setting up a relaxing bedroom, keeping a relaxing bedtime routine, and creating daytime habits conducive to restful sleep.

Sleep hygiene is different for each individual; however, there are some common principles that you can apply that have been outlined above.

20. What if my sleep problems persist?

Talk to your doctor if you’re having persistent sleep issues. There could be other health conditions in play like sleep apnea, depression, weight gain, respiratory disorders, and more. Shift workers also commonly have sleep problems because of their irregular sleep patterns.

A physician can prescribe medications once the underlying health condition is diagnosed.

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