Do you have trouble falling asleep? You’re not alone. According to the National Sleep Foundation, 50 to 70 million Americans have a sleep disorder. Of those, 60 percent have difficulty falling asleep and staying asleep. There are several things you can do to fall asleep more easily. Some people find that they need to relax to fall asleep, but have trouble doing so. This article will discuss some approved ways to relax before going to sleep. Without further ado, let’s get started.
Use CBD Products
CBD, or cannabidiol is a compound found in marijuana and hemp. Unlike THC, another compound found in marijuana, CBD does not have psychoactive effects. This means it will not make you high. Some people use CBD to relieve pain, reduce anxiety, and improve sleep. You can use CBD to relax before sleep in several ways. As seen at https://joyorganics.com/products/sleep-gummies, you can take it orally as gummies, capsules, or oil. You can also use CBD topical products, such as lotions, to relax your muscles before bedtime.
When using CBD to relax your mind, starting with a low dose is important. You can increase the dosage if needed. It is also important to choose a quality product from a reputable source. This will ensure you are getting a pure product without any harmful additives. Also, it is important to check your state laws. CBD use is not legal in all states.
Take a Soothing Bath
A soothing bath can help you relax before sleep. Add lavender oil or Epsom salt to your bathtub to help you relax even more. The scent of lavender is known to promote relaxation and sleep. Soaking in a warm bath will also help your muscles relax. This can be especially helpful if you have tense muscles from stress or exercise.
If you don’t have time for a bath, try taking a shower. Add some essential oils such as lavender oil to your shower gel or shampoo. The scent will help you relax, and the warm water will help soothe your muscles. Ensure that the water is not too hot, as this can actually stimulate your body and make it harder to fall asleep.
Drink Chamomile Tea
Chamomile tea is a popular herbal tea known for its soothing properties. Chamomile has been used for centuries to help people relax and sleep. The herb contains compounds that act as sedatives in the brain. Chamomile tea is widely available and can be found in most grocery stores.
When drinking chamomile tea before bed, it is important to avoid adding sugar or honey. These sweeteners’ natural sugars can make it harder to fall asleep. You can add a small amount of milk if you need to sweeten your tea. Also, ensure that you are not drinking chamomile tea too close to bedtime. The effects of chamomile can take up to six hours to wear off.
Listen to Relaxing Music
Listening to relaxing music before bed can help you fall asleep more easily. The right type of music will help slow your heart rate and breathing. This can lead to a feeling of relaxation, making it easier to fall asleep. There are many types of music marketed as relaxation music or sleep music. You can also find many free relaxation tracks online.
When choosing music to help you relax, it is important to select something with a slow tempo. Too fast music can stimulate your body and make it harder to fall asleep. It is also important to choose music that you find relaxing. If you don’t enjoy the music, it probably won’t help you relax. Some of the best music for relaxation include classical music, nature sounds, and white noise.
Practice Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that can help your whole body relax. The key to this relaxation technique is to focus on tensing and relaxing different muscle groups in your body. This helps to release the tension in your muscles and promote a feeling of relaxation.
To practice progressive muscle relaxation, start sitting or lying in a comfortable position. Close your eyes and focus on your breath. As you breathe in and out, slowly tense the muscles in your feet. Hold the tension for five seconds, then relax the muscles. Continue this process by working your way up through each muscle group in your body. Ensure that you are tensing and relaxing the muscle groups slowly and evenly.
Dim the Lights in the Evening
Too much lighting in the evening can make it harder to fall asleep. The bright lights can stimulate your brain and make it harder to relax. To help promote sleep, start dimming the lights in your home a few hours before bedtime. You can use a dimmer switch or lamps with lower-wattage bulbs.
It is also important to avoid using electronics with bright screens in the evening. The light emitted from these screens can trick your brain into thinking it is daytime. If you need electronics before bed, try using blue-light-blocking glasses. These glasses filter out the harmful blue light from electronic screens. Ensure you are not using your electronics too close to bedtime, as the light can make it harder to fall asleep.
To promote sleep, it is important to ensure that you are comfortable. Make sure that your bed is firm and supports your body. If you often wake up with a sore back or neck, try adjusting your mattress or pillows. It is also important to keep your bedroom at a comfortable temperature. Most people sleep best in a cool room, around 65 degrees Fahrenheit.
If you are still having trouble sleeping, you can try many other things. Over-the-counter sleep aids can help if you are struggling to fall asleep. If you often have trouble sleeping, you may want to speak with a doctor. They can help you identify any underlying conditions that may be causing your sleep issues.
There are many things you can do to relax before bed and promote sleep. Try taking CBD products for relaxation, drinking chamomile tea, listening to relaxing music, practicing progressive muscle relaxation, dimming the lights in the evening, or getting comfortable. If you still have trouble sleeping, you can try over-the-counter sleep aids or speak with a doctor.