We can all have a bad night’s sleep, or at least that’s what sleep scientist Matt Walker thinks. In his TED Talk about 6 scientifically-grounded tips for better sleep, Walker goes on to explain how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night’s rest. We’ve taken the time to jot some pointers down – from winding down, to finding the right sleep supplement – so that you can catch those zzz’s as soon as possible.
Tip #1 Regularity
Going to bed and waking up at the same time each day can help to improve the quantity and quality of your sleep. Our brains are like master 24-hour clocks. They expect regularity and work best under these conditions.
Tip #2 Temperature
Your brain and body prefer to drop their core temperature to fall asleep and stay asleep – like a natural sleep supplement. That is why you will always find it easier to fall asleep in a room that is colder in comparison to a room that is warmer.
Tip #3 Darkness
Walker says we are a darkness deprived society. We need darkness to stimulate melatonin – helping us regulate a healthy sleep schedule. In the last hour before bed, dim down the lights and cut out devices. It will help to regulate your melatonin better.
Tip #4 Walk it Out
If you’ve been struggling to fall asleep for more than 25 minutes, it’s better to get up and go do something else. A small walk – something to get your brain to break the association that you can’t sleep and the feeling that you are awake in your bed. When you return to bed once you’re sleepy, your brain will want to sleep again – reassociating that your bed is a place for sound and consistent sleep.
Tip #5 Alcohol and Caffeine
Try to stay away from caffeine in the afternoon and the evening – even if you feel like caffeine might be helping you fall asleep – it most definitely isn’t and don’t let anyone tell you otherwise. Limit yourself to a caffeine curfew and rather enjoy your cup in the morning. Walker also says to avoid going to bed too tipsy.
Tip #6 Wind-down Routine
Sleep is not like a light switch, it’s more like landing a plane – it takes time for your brain to wind down and disengage, to get a good night’s rest. Create a wind-down routine and stick to it. Your brain will thank you for it.
Bonus Tip: Releaf Broad Spectrum CBD Mood + Sleep Capsules
Following this advice, we would also recommend using Releaf Broad Spectrum CBD Mood + Sleep Capsules – each of these capsules contains 8.3 mg of Broad Spectrum CBD (250 mg per pack) and 100 mg of 5-HTP. This is the perfect sleep supplement to help you fall in love with your pillow again. Plus, because it is Broad Spectrum, you get the added natural benefit of terpenes – a popular essential oil compound found in most plants. Releaf Broad Spectrum CBD Mood + Sleep Capsules are available online or in-store at leading pharmacies and health stores nationwide – chat to your health care practitioner about the benefits of a Broad Spectrum CBD sleep supplement for you.