Insomnia is a common problem. It’s hard to believe, but one in four adults suffers from insomnia. The reasons for its occurrence are different:
- intractable pain
- the action of a drug
- epigastric burning
- restless legs syndrome
- circadian rhythm disorders
- night work.
Fortunately, there are solutions to this issue. We have made a deep study of the problem and learned how insomnia affects our health. Also, we have collected easy-to-follow tips on how to beat insomnia and have a good night’s sleep.
Poor Sleep Consequences
Lack of sleep always leads to irritability, nervousness, decreased performance. In the long term, the risk of health issues is growing:
- body weight gain. People who have trouble sleeping get hungry quickly, eat more and use less energy.
- weakened immune system. During sleep, the human body produces antibodies, proteins, and hormones necessary for the immune system’s function.
- impairment of fertility. Difficulty sleeping negatively affects the production of sex hormones, the menstrual cycle, and sperm motility.
- dementia. A lack of good quality sleep leads to an accumulation of beta-amyloid proteins in the brain. It is one of the causes of Alzheimer’s.
- heart disease. Sleeplessness increases the risks of coronary artery disease, hypertension, and diabetes mellitus.
- appearance. Trouble sleeping affects our appearance. The skin becomes dull, wrinkles appear faster, and hair becomes brittle. Research has shown that people with insomnia become less attractive to others.
As we can see, insomnia negatively affects our health and well-being. Do not place its issue solution on a shelf and start to beat insomnia right now.
Optimize your Lifestyle for Better Sleep
As we already know, the quality and quantity of sleep affect our health and well-being. Therefore, it is necessary to start fighting insomnia as soon as possible. We prepared tips for avoiding insomnia to get your sleep back on track. Start applying our easy-to-follow tips for better sleep now.
Go to bed at the same time
We have learned to go to bed on time since childhood. Our parents taught us that getting regular sleep is important to our health. Here’s the strange thing: when children grow up, they break with this habit.
One of the reasons is the belief that accumulated fatigue can be removed at any time. Today we will work (or have fun) wonderfully, and tomorrow we will sleep off. But it doesn’t work that way. The chaotic schedule knocks down the circadian rhythms that control the human body. These rhythms are regulated by the rising and setting of the sun and change with age.
In turn, disruption of the biological clock leads to sleep problems:
- poor sleep quality;
- having difficulty falling asleep;
- awakening in the middle of the night.
The good news is that the human body likes to live on schedule. Your body will quickly get used to falling asleep and waking up at the same time if you make an effort. It is an effective and simple solution to how to beat insomnia.
Get into the habit of going to bed step by step. Falling asleep at the same time is a difficult task. In the beginning, train yourself to wake up according to a timetable. Set an alarm.
The next step is trying to go to bed no later than 10:30 p.m. every day. It will be difficult at first, but the body will soon get used to falling asleep faster.
Sleep duration recommendations in the US:
- young adults (18-25 years) – 7-9 hours
- adults (26-64 years) – 7-9 hours
- older adults (≥65 years) – 7-8 hours.
Follow these guidelines for beating insomnia and you will feel fit at any time.
Create Restful Sleep Environment
Sometimes the solutions to sleep problems are nearby: in your home. There is no need to make repairs or move, just optimize your bedroom. Here a few essentials towards a restful environment that help you to beat insomnia.
Many people like to sleep in a warm room. Others wrap themselves in a warm blanket all year round. But is it right? Let’s figure out how the right temperature helps to beat insomnia.
Closer to sleep and during sleep, the temperature of the human body decreases. The lowest measure is reached at about 5 a.m. Then the body temperature starts to rise again. That’s why if the bedroom is cool, we fall asleep faster.
The diapason between 65 and 72 degrees Fahrenheit considers a comfortable temperature for sleeping. To maintain the optimal temperature in a room, follow simple rules:
- adjust the temperature of the radiator during cold seasons, and close curtains or blinds during hot weather;
- in a few hours before bedtime, open the windows and ventilate the room or turn on the air conditioner;
- choose bedding and sleepwear made from natural fabrics;
- avoid heavy and warm blankets.
We rarely think about the position in which we fall asleep. If you choose a health-less sleeping position, you can harm your health. There are no best and worst sleeping positions. The same pose can be uncomfortable in one situation and relieve pain in another. Each pose has its pros and cons.
While sleeping on your back, you can relax your muscles as much as possible and align your spine. This position was found to be the most useful. Sleeping on your back helps you recover better and fatigue goes away faster.
There is a negative aspect to this sleeping position. In this position, people tend to snore.
IIn this position, the neck and spine are twisted unnaturally. It leads to constriction of the artery and impairment of blood circulation in the brain. Breathing in this position is also impaired, as is the work of the heart.
The fetal position is the most natural and the most favorable. It is advisable to sleep on the right side. It doesn’t put pressure on the heart. After choosing your sleeping position, get a good pillow. It also affects the quality and quantity of sleep.
A comfortable pillow will help you be in a deep sleep and feel good upon waking up. It is best to choose a pillow based on your sleeping position. For people who sleep on their side, high pillows would be better. The thin pillow will be comfortable for those who prefer to lie on their back or stomach. If you change positions frequently during sleep, have both types of pillows on your bed. If you sleep on your stomach, you need a soft and thin pillow.
Evening rituals for better sleep
After a busy day, the body needs help to calm down and sleep. We gathered the ultimate wind-down routine and are ready to share advice on how to beat insomnia.
Read a book
To disconnect from the real world with its worries and problems, there is nothing better than to be transported into a fictional world. 15-30 minutes of reading will be sufficient.
Dim the light
It has been proven that sleep occurs faster in the absence of light: the production of melatonin in the brain, a substance that is responsible for sleep, increases. It is recommended to dim the lights half an hour before going to bed so that the body tunes in to sleep.
Daily events, ideas, tasks, plans often do not leave the head even after the end of the work and interfere with sleep. To quickly switch between the sympathetic and parasympathetic nervous systems, which are responsible for relaxation, it is recommended to meditate.
Matthew Walker, Founder and Director of the Center for Human Sleep Science has been studying the issue of how to beat insomnia for a long time. He recommends setting aside 5 minutes before bed and writing down all your tasks for tomorrow. It helps you calm down and feel like it’s all in hand.
Essential oils of lavender, lemon balm, jasmine, passionflower will help calm down and beat insomnia.
You’ve already learned what things you need to add to your life to improve your sleep. It’s time to discover habits that it’s better to avoid before bed.
Things to avoid before bed
Sleep quantity and quality depend on our daily habits. For many people, we have a good recommendation on how to beat insomnia. It is to give up some of the evening habits.
Before bed, our body needs to calm down. But caffeine raises blood pressure and stimulates the brain. Therefore, it is not recommended to drink caffeinated drinks a couple of hours before bedtime.
In small doses, alcohol can make you fall asleep. But with regular use, alcohol disrupts sleep patterns.
Using gadgets or the TV before bed reduces sleep quantity and irritates the nervous system. Therefore, turn off gadgets two hours before bedtime. After all, deciding how to beat insomnia is more important than knowing all the news from social networks.
Work in Bad
In bed, you need to sleep, rest or have sex. Choose another place in the house to work. Otherwise, your brain will associate bed with work and will not be ready to fall asleep.
If you want to beat insomnia even faster and more effectively, check out natural supplements.
How to beat insomnia in natural ways
Use supplements if you need more help with sleep. They naturally speed up falling asleep and improve the quality of sleep.
It is a hormone that signals the brain to sleep. It is usually produced naturally. But, this process can be disrupted. An extra dose of melatonin is a natural way for how to beat insomnia.
Magnesium helps you calm down, relax, and get ready for bed.
Glycine helps to lower body temperature. And as we know, it is a signal for our body to get ready for sleep.
Cannabidiol, better known as CBD, is a natural cannabis extract. It is an analog of natural cannabinoids that are produced in the human body. CBD interacts with receptors in the endocannabinoid system and helps in natural ways to beat insomnia.
Currently, CBD is a new health trend. Let’s know why CBD is one of the more popular supplements for how to beat insomnia.
CBD for Sleep
As we have mentioned, CBD is a chemical substance in cannabis. Perhaps you have concerns about the cannabis plant. After all, many are accustomed to the fact that cannabis is a psychoactive substance. And a noteworthy detail is that CBD has no psychoactive effect, even if it comes from cannabis plants. Only one cannabinoid THC (tetrahydrocannabinol) makes you feel high. CBD instead balances your nervous system and does not have any psychoactive effects.
How CBD helps beat insomnia?
There are many cannabinoid receptors in our body. Research shows that they are also found in the central nervous system. This indicates that human homeostasis (regulation of body’s balance), including sleep, cannabinoid receptors involved in.
The receptors are similar to “locks” to which CBD are the “keys”. When they interact together, they send signals and take part in starting various physiological processes and regulate the circadian rhythm of sleep, wakefulness, and maintains and improves the quality of sleep.
We have good news for you. Research supports that CBD can be a strength for how to beat insomnia. During 1,056 medical sessions, 409 participants recorded their feelings, side effects, the severity of insomnia, the type of cannabis used in a mobile application. The results showed that the severity of insomnia symptoms decreased by -4.5 points (on a scale of 0 to 10).
CBD helps to reduce the number of nighttime breakouts. To prove this, the participants of the study took 300 or 600 mg of CBD oil, which reduced cortisol levels.
Other studies show that a dosage of 25 g helps manage symptoms of anxiety reduces anxiety which is one of the causes of insomnia. A dosage of up to 175 mg increases the duration of sleep and can be the solution on how to beat insomnia.
We have collected even more useful information for you about CBD and how to beat insomnia in our article How to Take CBD for Sleep.
The CBD industry is growing fast, and new brands appear on the market. It is cheering news because buyers have a wide choice. But on the other hand, it is complicated for customers to identify and select quality and safe CBD products. Let’s see what benefits a CBD brand and its products should have.
Unabis: Trusted CBD for Insomnia
The Unabis brand produces top-quality CBD. Our mission is to help Americans naturally relieve and combat health problems through quality products and excellent service. Let’s take a closer look at our advantages.
Safety. All of our production is located in the United States. We only grow natural hemp following legal regulations. Every CBD batch goes through laboratory tests, the results of which we always show. We are clean and open, so we are ready to answer all your questions if necessary.
Customer care. Unabis respects and cares for its customers. Therefore, we are looking for the best solutions that help you learn more about CBD, get your orders and answers quickly and on time. Please, feel free to contact our support team via online chat, e-mail, or phone regarding additional information on any questions.
Long-term relations. We are confident that your friendship with Unabis will be a long and pleasant one. We always prepare bonuses, discounts, gifts, and our endless love for our clients.
Would you like to know how to quickly and effectively improve sleep? We have prepared a Guide for better sleep for you. Download now and enjoy your dreams!
The most popular CBD product
Unabis produces the most popular CBD types: oil and gummies. What is the difference between them, let’s take a closer look.
CBD oil is available in natural taste and in different flavors. For example, on the Unabis site, you can find CBD oil with strawberry, mint, vanilla, and orange cream flavors. CBD oil comes in a bottle with a measuring pipet.
You can add CBD oil to food, drinks, or pure by putting some drops under your tongue to help yourself to beat insomnia.
CBD Gummies are an easy and convenient way to learn how CBD works. These are delicious and funny jelly candies.
CBD Gummies already have a specific dose of CBD. There is no need to measure the dose every time. Also, it is convenient to take them with you anywhere and anytime.
CBD Gummies may contain sugar or syrup. That’s why we advise choosing a different CBD format for people with diabetes and on a diet.
When and how to take CBD for insomnia?
As we’ve learned from research, CBD helps the body to normalize sleep. For you, this can be a convenient, simple, and tasty solution for how to beat insomnia. But before you start taking CBD, we recommend learning as much about this product as possible.
We’ve collected all the relevant information about CBD and divided it into several articles. Now each of you can find detailed answers to specific questions:
– How does CBD affect the body and help fight insomnia? We tell in the article Does CBD Oil Help You Sleep?
– What dosage of CBD is right for you, and how to calculate it? Find out in the article CBD Dosage for Sleep.
As we can see, insomnia is a common and severe issue. The good news is that there is a simple guideline on how to beat insomnia. Follow our advice and sleep well.
You can beat insomnia by following our simple guidelines. It is necessary:
- optimize the environment (temperature 65-72° F, choose a comfortable pillow, dim the lights, turn off all gadgets);
- get rid of bad sleep habits (caffeine, alcohol, work in bed, gadgets);
- use natural supplements (CBD, melatonin, magnesium, glycine).
CBD, melatonin, magnesium, glycine are natural supplements that help to beat insomnia.
CBD is under investigation. But research shows that CBD oil helps to overcome anxiety, calm down, reduce the number of nighttime waking up, insomnia symptoms, and improve the quality of sleep.
It is recommended starting with the lowest dose and gradually increasing it until you achieve the desired results.