3 Tips to Improve Your Quality of Sleep
Posted: May 13, 2019 | By: Rocio Ramos
Firstly, Sleep is essential to your health.
Getting a good night’s sleep is becoming harder to achieve for so many of us. Not only are millions of adults not getting enough sleep, but they’re also not getting enough quality sleep. We often find ourselves tossing and turning, or waking up several times in the middle of the night. This compromises more than just energy levels, but our overall health.
Below we’re going to highlight how
1. Sleep is directly related to our health–and should be taken seriously
2. What’s happening inside our bodies that may be keeping us from good quality sleep
3. Three Tips to improve your overall quality of sleep.
— Ready? Let’s go! —
Your Immune System and Sleep
Brain function, your metabolism, and most importantly, immune function are a few systems in your body that are often affected by inadequate sleep. A healthy immune system is vital to your overall health, as it’s the only safeguard against foreign invaders, including free radicals. In Matt Walker’s TED Talk, Sleep is Your Superpower, this renowned brain scientist, reported that there is a 70-percent drop in what he calls, “natural killer cell activity,” which is essentially your immune system playing the role it’s supposed to play. This drop happens, he reported, after only one night of getting four hours of sleep. The dangers to your immune system from lack of sleep have been identified by the World Health Organization. More on that here.
So, what may be keeping us from a quality night’s sleep?
Two things that may be JEOPARDIZING your sleep
- Suppressed Melatonin Levels – Melatonin is a hormone produced naturally in your body that controls your sleep cycles. It begins to naturally release in your body in the evening as the sun begins to set. This process is mostly regulated by your body’s circadian rhythm and exposure to light. One major problem that a lot of us face is over exposure to artificial lighting. Artificial lighting suppresses melatonin levels which then makes it difficult for your body to know it’s time to go to sleep. The biggest artificial light culprit is blue light. Blue light is something everyone is exposed to daily. However, where overexposure becomes a problem is with artificial blue light from electronic devices. By keeping lights on, especially from TV and mobile screens, we are suppressing melatonin from doing its job.
- Your Endocannabinoid System – The endocannabinoid system is a physiological system found in your body that is made up of a network of receptors that help regulate a variety of functions including sleep, hunger, mood, and immune function. These receptors help to maintain a sense of homeostasis in the body. When your endocannabinoid system is not functioning properly, and receptors are interacting with systems in your body, it can drastically affect the quality of your sleep.
3 Things you can do to improve Your Quality of Sleep
- Routine & Regularity – Start by establishing consistent sleep and wake schedules, even on weekends. Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
- Avoid Alcohol & Caffeine – The over consumption of alcohol and caffeine has often been tied to poor sleeping patterns. Caffeine molecules can potentially block adenosine, a neurotransmitter that supports the sleep-wake cycle, and in so doing, interfere with brain receptors that regulate sleep. We should all avoid caffeine about 6 hrs before we plan to go to sleep. Likewise, alcohol consumption has been found to interrupt our circadian rhythm and even block REM sleep.
- Provide your Endocannabinoid System with cannabinoids – Cannabinoids from hemp plants have been found to promote the positive interactions within the endocannabinoid system required to support the natural pathways of the body – including the regulation of sleep. Receptors found on the endocannabinoid system are able to bind with cannabinoids to support areas in the body that affect your sleep quality and depth.
As we each analyze what may be going on in our own lives and bodies, we may want to consider the use of natural sleep supplements. So many people have found success in their pursuit of healthy sleep through sleep-support supplements to promote a high-quality night’s sleep.
The following sleep support supplements are made using all-natural ingredients that may help you get back on track.
| Biometics Bio Nite: | Sleep EZE: | Hemp FX Relax: |
|---|---|---|
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| 3mg melatonin
+ chamomile extract and valerian extract in the form of drops. |
2. 5 mg melatonin,
+ proprietary blend of herbs (passion flower, valerian root, lemon balm chamomile, hops) |
25 mg phytocannabinoid rich hemp oil
+ MCT oil, melatonin, peppermint extract, chamomile extract, linalool terpenes. Interested in learning more about the benefits of PCR hemp oil (and enjoy special offers)? Subscribe to our newsletter > |
Remember, sleep is essential for a healthy immune system and a long, healthy life!
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