Editor’s note: This post was originally published January 11, 2022 and has since been updated to include new information.
A good night’s sleep is a vital element of overall health and wellbeing. Insufficient sleep is a prominent problem in a world where we are constantly surrounded by screens and stressors that inhibit our body’s natural ability to rest.
When we haven’t had a full night’s rest (experts recommend between 7 and 9 hours), we may find ourselves reaching for a mid-afternoon espresso, or feeling grumpy and irritable. However, the impacts of insufficient sleep go far beyond feeling exhausted and struggling with productivity the next day. High-quality sleep enables the body to carry out important functions including physical restoration, mood regulation, immune strengthening and information processing. Consistently sleeping less than six hours of sleep a night puts individuals at a significantly higher risk for chronic health conditions including diabetes, heart disease, stroke, cognitive decline, while reducing general wellbeing.
Women in particular struggle with insufficient sleep. In a recent study carried out in Canada, 55% of women reported that they experienced trouble falling asleep or staying asleep. In particular, the years leading up to and immediately following menopause have been shown to be the time of life that women are most likely to experience sleeping challenges. This is due to the various conditions that can accompany perimenopause and menopause such as hot flashes, obstructed sleep apnea and mood disorders – all factors that can inhibit a good night’s sleep.
So what can we do to sleep better? A combination of soothing practices, functional ingredients and most importantly consistency can often contribute to a more restful night.
Here Are Some of Our Top Tips:
- Avoid caffeine in the afternoon – studies have found that for optimal sleep, it’s best to limit your caffeine consumption to the morning.
- Incorporate exercise into your day – many studies have shown that exercise can improve sleep quality, help you fall asleep and promote deep sleep. Simply adding 30 minutes of physical activity (such as walking, swimming, cycling, jogging or yoga) can improve the quality of your sleep.
- Create a tranquil sleeping environment – get cozy and comfortable, with blankets, pillows, and whatever else you need to feel your most relaxed.
- Curate a personalized, soothing pre-bed ritual to get you into the headspace for sleep – wind down by reading, listening to relaxing music, taking a bath, journaling, or doing some gentle stretching. Add some soothing essential oils to your diffuser, light a candle or make a cup of tea. These small practices help to ground you before bed and release any residual tension from your day.
- Disconnect – try to limit technology and other sources of blue lights for at least an hour before bed, and if possible, keep your phone in another room or on airplane mode overnight.
- Be consistent – try to stick to a sleep schedule by going to bed and waking up at the same time every day in order to reinforce your body’s sleep wake schedule.
Cannabis as Another Option
In addition to the list shared above, cannabis is another consideration for a more restful sleep. The relaxing and sedative effects of cannabis have been relied on as a sleep aid for centuries. Preliminary studies have shown that the soothing effect CBD has on the nervous system helps to inspire calm and relaxation in the mind and body, making the sleep more attainable.
Identifying and understanding the factors that are impacting your ability to sleep soundly can take some time, and although your sleep may not improve overnight, hopefully by incorporating some or all of these suggestions you can begin your journey towards a better night’s rest.
In wellness,
Madge Love