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3 Best Chamomile Supplements for Insomnia & Sleep Disorders
Sleep disorders3 Best Chamomile Supplements for Insomnia & Sleep DisordersSleep disorders, such as insomnia, make many other issues worse. People who suffer from sleep problems feel pain more intensely, find it harder to concentrate and focus, and have a higher risk of a variety of serious health disorders including hypertension, diabetes, obesity, and heart disease (1). Many of the medications given for sleep disorders have serious drawbacks, such as daytime drowsiness, dependence, and rebound insomnia. Alternative medicines like chamomile come in many forms and can act as a gentle sleep aid with none of the drawbacks of western medicines. Read on to learn more about the best chamomile supplements for relieving sleep problems. 1 Chamomile Drops Chamomile drops are usually part of a tincture, a therapeutic substance suspended in alcohol—vital to remember if you have alcohol allergies, are abstinent from alcohol, or intend to treat a child. The drops may be diluted with water, but they're best used sublingually. » Looking for a natural sleep aid? Try our Beauty Sleep Drops with chamomile, CBD, and medicinal mushrooms 2 Chamomile Essential Oil There are two strains of chamomile: Roman Used more in makeup and skin therapy.German The more researched chamomile, used internally more than externally. Aromatherapy Applications There are two common ways of using chamomile essential oils for aromatherapy: diffusing and pillow sprays. Diffusing A diffuser in the bedroom is an effective method as it ensures that you are inhaling the chamomile throughout the night.Pillow sprays Pillow sprays are one of the most popular ways of using chamomile. You can make a spray using 10-15 drops of essential oil per ounce of water in a glass spray bottle—plastic bottles may become damaged by the oil. Aromatherapy can be a great way to decrease anxiety and deal with sleep disorders due to its low risk and accessibility. Topical Applications Topical applications of chamomile are usually used for eczema, psoriasis, or diaper rash, though they can also be used for wound healing (2). Some people use the oil neat on their pulse points in order to lower anxiety and help with sleep disorders. To get the best effect, inhale deeply for a few moments and repeat regularly until sleep arrives. 3 Chamomile Tea More than 1 million cups of chamomile tea are consumed each day as one of the oldest medicinal plants, and there is much anecdotal and scientific evidence that suggests its ability to decrease anxiety, aid sleep, settle digestion, and even regulate blood sugar. Not all teas are alike, however, so it's essential to look for a high-quality tea and then prepare it properly. Though you can use tea bags, chamomile brews can also be prepared from the loose dried chamomile flowers. First, take a heaping teaspoon of the flowers in 2/3 cup of boiling water for 5-10 minutes and then strain the flowers out. Add additional water or honey to adjust the taste as needed. There isn't a clinically recommended dosage of chamomile as it depends largely on the individual, but some research suggests 200 mg to 1100 mg of German chamomile extract has been used to lower anxiety and improve sleep. » Learn more: The benefits of chamomile tea for sleep Choosing the Right Chamomile Supplements Choosing the right supplements depends on your reasons for using chamomile. In sleep disorders, capsules are a common method of use (3). However, a warming cup of tea can also add to the sleep-inducing properties of chamomile and help form part of a nightly routine. For the best results, adding a way of inhaling the essential oil will also increase its effectiveness. Chamomile can be used in multiple ways at the same time. As long as you are careful about dosage, this will deepen the effects. Though, with so many choices, it's up to you to try out different methods and see what works best for you. » Looking for more alternative sleep therapies? Learn more about CBD and medicinal mushrooms for sleep and the best natural sleep aids
Sleep Deprivation Headaches: What They Are and How You Can Relieve the Pain
Sleep disordersSleep Deprivation Headaches: What They Are and How You Can Relieve the PainIt is believed that sleep deprivation is the cause of numerous deaths each year. While not necessarily the direct cause, lack of sleep can lead to other health and mood-related conditions (like heart disease and depression) and dramatically lower your awareness, making you more susceptible to fatal accidents. Contrary to popular belief, only a minuscule (~3%) portion of the adult population can function normally and without side effects on less than 6 hours of sleep each night. Most of the rest of the population requires anywhere from 7-9 hours to avoid being sleep deprived. If you want to learn more about this topic, read 6 Signs You Are Sleep Deprived and What to Do About It. No two people are the same, which means you could experience any and all of the potential side effects of sleep deprivation. This article looks specifically at headaches caused by lack of sleep, why this occurs, what they feel like, and what you can do to treat them. How Does Sleep Deprivation Cause Headaches? Sleep deprivation (and, interestingly, excessive sleep) has been linked by research to various types of headaches. Sleep has a restorative function on the body and mind, which is believed to be the reason that a lack of sleep can cause headaches. Though most scientists aren't entirely sure why, the predominant theory is that sleep disturbances interrupt vital periods of the sleep cycle, which could trigger the release of proteins that cause migraines and lower an individual's resistance to pain. Despite extensive research, only one study was found that suggested this to be true. All that we are sure of is that a link does exist between headaches and sleep deprivation where both can be causal of each other. It also stands to reason that certain sleep-related conditions, such as excessive teeth grinding, can put stress on the head and lead to headaches. What a Sleep Deprivation Headache Feels Like: Migraine vs. Tension Although various types of headaches are caused by sleep deprivation, the two primary ones are tension headaches and migraines. Although caused by similar factors, the symptoms of these sleep-deprived headaches differ dramatically. Migraines Migraines are far more severe than tension headaches and are characterised by dizziness and pain, usually on one side of the head or behind the eyes, that can last days in extreme cases and be so intense that it might lead to secondary effects such as nausea and vomiting. Additionally, migraines typically cause weakness to light and sound. Tension Headaches Not nearly as severe as migraines, being tired can also cause tension headaches that are milder than migraines and classified by a dull ache, heaviness, or pressure in the forehead or back of the head. Tension headaches usually only last a few hours and don't trigger a sensitivity to light and sound. Treatments for Sleep Deprivation Headaches Treatments for migraines and tension headaches usually differ. Research has found most tension headaches to be relieved with simple over-the-counter (OTC) pain medications or other conservative treatments. In contrast, migraines are far more difficult to treat. Treating Tension Headaches Aside from basic analgesics (pain medications), some other remedies for lack-of-sleep-induced tension headaches include: Applying a cold pack to the forehead This can restrict blood flow to the brain, which can help to ease some pressure and relieve the pain. Drink a glass of water Although dehydration might not be the cause of your headache, it can definitely make the symptoms worse. Drinking a glass of water might bring you some relief. Gentle massage Massaging the forehead and temples in slow and circular motions can potentially help relieve stress. Treating Migraines Medications for migraines are generally more potent than those used for tension headaches and can even include opioids and muscle relaxants. Aside from this and the methods discussed for treating tension headaches, some further treatment options include: Darkness, silence, and rest When migraines attack at debilitating levels, sometimes the only thing you can do to relieve them is to shut yourself in a dark, cool room with the curtains drawn, earplugs in your ears, and try to get some sleep. Acupuncture If you can manage to get yourself to a professional, studies have shown that acupuncture can help relieve some symptoms of migraines, such as nausea. Preventing Sleep Deprivation Headaches Sometimes, the best way to ease the pain of headaches when you are tired is to prevent them from occurring in the first place, and the simplest way to do this is to improve your sleep quality or fix your sleep schedule. Aside from this, there are some other preventative measures you can take, such as: Natural sleep aids There are a host of dietary and supplementary choices you can make - from melatonin to magnesium to Cannabotech's M2CBD-formula products - to improve the quality of your sleep. Regular exercise Exercising regularly can trigger the release of endorphins beneficial in pain management and sleep quality. This is true for aerobic exercises like jogging as well as calming exercises like light yoga. Avoid certain foods Poor quality and processed foods, as well as alcohol and sugary delights, can lead to inflammation build-up in the body, which can both trigger and exacerbate migraines. When Should You See a Doctor for Headaches From Lack of Sleep? Although there is no definitive answer for this, a good rule to live by is that if you regularly experience headaches from not sleeping even after trying the abovelisted methods for relieving pain and improving your sleep quality, then you likely have a chronic sleep disorder that needs expert medical attention. Consulting your doctor can help you get on the right track to dealing with your sleep issues and curing your insomnia headaches as they can refer you to specialists and prescribe you certain medications that you can't purchase otherwise.
CBD and Medicinal Mushrooms for Sleep: Benefits, Side Effects, Usage, and More
Sleep disordersCBD and Medicinal Mushrooms for Sleep: Benefits, Side Effects, Usage, and MoreThe importance of adequate sleep duration and quality is well known. Sleep deprivation can trigger and exacerbate mental conditions like anxiety, depression, and physical health conditions like diabetes and heart disease. While various natural techniques are proven to improve your sleep quality, sometimes the use of natural sleep aids is also required. This article looks at two particular components, non-psychoactive cannabidiol (CBD) and functional mushrooms, how they can help you sleep, and how you should go about using them. How CBD and Medicinal Mushrooms Could Benefit Sleep CBD and medicinal mushrooms are capable of directly improving the quality and duration of sleep, while also aiding sleep through various indirect means. Directly The body has a built-in system of receptors (protein structures that respond to certain substances and transmit signals) designed to respond directly to cannabinoids (like CBD), aptly named the endocannabinoid system (ECS). This particular system is thought to modulate various physiological functions in the body. Although researchers aren't entirely sure how exactly CBD can help sleeplessness, studies have shown that it is a well-tolerated sleep aid with a surprising success rate. The ways medicinal mushrooms benefit sleep are even less clear than that of CBD. Still, they are primarily thought to result from the powerful components found in all mushroom species, such as polysaccharides, polyphenols, and others. Additionally, different medicinal mushrooms seem to benefit sleep in different ways, meaning that there is no "best mushroom for sleep." For more info, read our posts about the following medicinal mushrooms and how they might benefit sleep: ReishiLion's ManeCordycepsTurkey Tail Both CBD and medicinal mushrooms can benefit sleep on their own; however, our research has suggested that they are better used in combination as CBD appears to reduce sleep latency and make it easier for users to fall asleep, while medicinal mushrooms appear to improve the quality of that sleep. Indirectly Often, poor sleep quality can be a result of several other factors like poor tolerance to medications, environmental disturbances, mood-related disorders, and chronic pain. In contrast, neither CBD nor medicinal mushrooms can improve every one of these factors, research has suggested that they may be beneficial in dealing with pain and various mood-related disorders. For more info, read our post about CBD Oil and Medicinal Mushrooms for Anxiety and Stress Relief. Best CBD and Medicinal Mushroom Products for Better Sleep Knowing which mushrooms are right for you and how to combine them with CBD for optimal effect can be stressful. At Cannabotech, our experts spent over ten years designing our M2CBD formula that combines CBD with certain mushroom extracts and other therapeutic compounds in easy-to-use forms such as tinctures, sprays, and creams. For more info about the specific mushrooms we use and why, read Adaptogenic Mushrooms and CBD for Stress and Anxiety Support. To purchase a specific product, either browse our store or pick from any of the following: Beauty Sleep Drops with extra chamomile for improved sleep quality.Relax Drops with added chamomile and lavender for better relaxation before bed.Uplift Drops with lemon balm to help raise your mood and promote easier sleep.Unwind Muscle Rub to help relieve tension in sore muscles and stimulate relaxation. How to Use Cannabotech Products for Better Sleep The golden rule for CBD usage is that you should start small and work your way up incrementally until you find what works for you, meaning that there isn't necessarily a "best CBD oil for sleep." Unfortunately, there is no definitive answer here as everyone is different and will react differently to each substance. However, the benefits of medicinal mushrooms for sleep don't occur through the same mechanisms as pharmaceutical sleeping pills. The benefits of mushrooms tend to accumulate over a prolonged period, meaning that there is no best time of day to take them. What works for one person will not necessarily work for another, and so it's up to you to use some trial-and-error to figure out what time of day works best for you. As for the method of application, tinctures operate best when taken sublingually. Although you can add a few drops to a glass of water or other beverage, ingesting them takes comparatively longer to work than sublingual usage and has a reduced bioavailability (the amount of a substance your body can utilise). Potential Side Effects of CBD and Medicinal Mushrooms When buying sleep aids of any kind, there is always a risk of potential adverse reactions, and CBD and medicinal mushrooms are no different. Although both substances are generally well tolerated by people of all ages, you can never be sure. So you should always check with a doctor if you are unsure of your predispositions and risk factors. Although it is essentially impossible to overdose on CBD or medicinal mushroom extracts (unless you have an allergy), there are a few side effects to keep in mind. Documented side effects from CBD include: Dry mouthReduced appetiteDiarrhoeaSomnolence (drowsiness, sleepiness, or fatigue) Additionally, CBD exhibits a biphasic effect, meaning that different doses can exhibit different results. This suggests that, although it can be beneficial for conditions such as anxiety and insomnia, taking too much could actually worsen the symptoms. As such, CBD can make you tired and energetic, depending on the optimal dosage. Thankfully, research has suggested that the severity of these side effects is low and ceased after the treatment was stopped, even in children. Documented side effects from medicinal mushrooms vary, but can include: Gastrointestinal issues (diarrhoea, upset stomach, and vomiting)Rash (in some extreme cases, such as Shiitake dermatitis) It should also be noted that most adverse reactions from mushrooms usually occur in individuals with fungal allergies or when the mushrooms are consumed raw. Additionally, the safety of medicinal mushrooms over extended periods (longer than one year) has not been sufficiently researched. Furthermore, extra caution should be shown by the following people: ChildrenDiabeticsPeople with bleeding disordersPeople with mould allergiesPregnant or breastfeeding mothers (as there is no evidence to suggest the safety of these substances with this group of people)
6 Signs You Are Sleep Deprived and What to Do About It
Sleep disorders6 Signs You Are Sleep Deprived and What to Do About ItEnsuring you get enough sleep is essential for a healthy mind and body. One of the effects of lack of sleep, or sleep deprivation, is an increased risk of various health conditions like heart disease and diabetes. While it may not be the easiest thing to deal with, sleep deprivation is relatively easy to diagnose, and there are some things you can do at home to try and fix that. This article looks at the causes of sleep deprivation, some simple ways to tell if you have it, and what you can do to fix it. How Much Sleep Do You Need? Not everyone needs the same amount of sleep. Several factors determine the exact amount that you, as an individual, requires. The Centers for Disease Control and Prevention (CDC) recommends the following range of sleep hours per night for specific age groups: 0-3months: 14-17 hours4–12 months: 12–16 hours1–2 years: 11-14 hours3–5 years: 10-13 hours6–12 years: 9-12 hours13–18 years: 8-10 hours18 and above: 7 or more hours A tiny percentage of the population (~3%) requires only 6 hours of sleep per night, but do not be fooled into thinking that you are one of them just because you do sleep less than 7 hours a night. Not being consciously aware of this effect on your sleep doesn't mean that there isn't one. Additionally, various factors can influence the amount of sleep you need. Pregnant individuals and those who suffer from poor sleep quality or are already sleep-deprived generally need more sleep than others. 6 Ways to Tell if You Are Sleep Deprived Depending on the individual, different conditions might occur when you don't get enough sleep. The most common acute and chronic sleep deprivation symptoms include: Feel tired or fatigued throughout the day.Have difficulty focusing or concentrating.Become easily agitated or irritable.Feel more anxious or depressed than usual. Sleep deprivation can aggravate several other conditions, and so some less obvious physical symptoms of poor sleep include: Unexplainable weight gain.Frequent cold and flu-related illnesses with worse symptoms than usual. Causes of Sleep Deprivation Various physical, psychological, and environmental factors can contribute to sleep exhaustion. Aside from insomnia or other sleep-related issues causing a complete decrease in the physical time spent unconscious, there are many more factors that can lower the quality of your sleep. Sleep deprivation can occur even if you get your recommended number of hours each night. Stress, both mental and physical, is one of the leading causes of sleep deprivation. Emotional stress is often linked to other mood-related disorders like anxiety and depression, which research has shown to negatively affect sleep quality. Additionally, other physiological factors and preexisting conditions can cause sleep deprivation, such as sleep apnea (irregular and dangerous pauses in breathing during sleep) and parasomnias (conditions that are characterised by irregular movements or behaviours, such as sleepwalking or night terrors). Aside from innate physiological issues, research has shown that various environmental factors can cause sleep deprivation without actually reducing the time spent asleep. Some of these environmental factors include: Excessive noiseExposure to light (especially blue-light emitting screens) before and during sleepFoods that stimulate cortisol (such as caffeine)Alcohol How to Fix Sleep Deprivation When you fail to sleep the amount your body requires, you build up an accumulation of sleep debt that doesn't go away unless it is slept off. For minor sleep debt accumulated over a night or two, this might be achieved by light napping or sleeping in the following day. However, research has suggested that sleep debt can take up to 9 days to be eliminated with regular, healthy sleeping. As for preventing future sleep deprivation, the simplest cure (in theory) is to get more sleep. Depending on the situation, this might mean increasing the amount of time you set aside for sleep or changing your situation to improve the quality of your sleep. If you are of the former category, adhere to the required sleep times per age group listed above (keeping in mind that it takes roughly 20 minutes for an average individual to fall asleep). If you aren't getting the minimum amount required, it is imperative that you adjust your schedule to fix that. If you are of the latter category, then improving your sleep quality involves eliminating the factors that are harming it in the first place. For most, this means using various techniques to reduce stress. Aside from the emotional aspect of sleep deprivation, eliminating the effect of the following environmental factors can also help fix sleep deprivation: NoiseLightScreen usage before bedAlcohol intakeCaffeine intake less than 10 hours before bed If the above methods aren't working and you'd still like to try a natural remedy for sleep, Cannabotech's M2CBD formula combines the therapeutic effects of functional mushrooms, cannabidiol (CBD), and other powerful ingredients into a variety of easy-to-use tinctures, sprays, and creams for fast relief. Purchase any of the following from our online store: Relax Drops for stress reliefBeauty Sleep Drops to promote relaxation for better sleepBliss Relaxing Massage Oil to help relieve tension and promote comfort When Should You See a Doctor for Lack of Sleep? Although sleep deprivation can be detrimental to your daily functioning, it can usually be fixed without medical attention. In the case of most environmental and physiological factors, certain lifestyle changes can be extremely beneficial in promoting better sleep. However, it's important to understand that sometimes there are underlying conditions that need medical attention to fix. Conditions like sleep apnea and parasomnia will not simply go away by drinking less caffeine or improving your sleeping environment. In short, if you have implemented the aforementioned sleep deprivation remedies and are still struggling suffering or suspect that you may suffer from a more serious illness, you should seek medical attention.
6 Tips to Fix Your Sleep Schedule Based on Research
Sleep disorders6 Tips to Fix Your Sleep Schedule Based on Research Hormones operate our bodies; they dictate when we're hungry (ghrelin), when we're in a state of anxiety, fear, or anger (adrenaline), and even when we're supposed to wake up and fall asleep. The body's sleep-wake cycle is called the circadian rhythm and is primarily operated by 3 different hormones: Cortisol Known as the stress hormone, it is the release of cortisol that causes you to wake up in the morning in what is known as the cortisol awakening response (CAR). Adenosine Adenosine builds up in the brain throughout the day and binds to receptors that stimulate the release of proteins that inhibit nerve cell activity and cause feelings of drowsiness. Melatonin Darkness triggers the release of melatonin, which then tells your body that it is time for sleep. This article will give tips on fixing a poor sleep schedule, looking at a healthy sleep schedule and how to stop being nocturnal, and even how quickly this can be done.. What a Healthy Sleep Schedule Should Look Like As you sleep, your body goes through several different sleep cycles. In healthy individuals, each sleep cycle should last around 90 minutes, and you should go through 4-6 throughout the night. Ignoring the wakefulness stage, science recognises that there are four different stages in a single sleep cycle of a healthy individual: N1 The lightest stage of sleep that generally lasts 1-5 minutes, or 5% of the total cycle. N2 A deeper stage than N1. N2 lasts around 25 minutes in the first sleep cycle and lengthens with each successive cycle, averaging about 50% of the total cycle. N3 Considered the deepest stage of sleep when your body repairs tissue and builds bone and muscle. This is the stage that is the most difficult to awaken from, and individuals who are awoken during this stage are usually groggy and experience mental fogginess (sleep inertia). REM The stage that may benefit learning and memory and is also when dreams occur. It lasts around 10 minutes in the first cycle but lengthens up to an hour in the final cycle. Though the time spent in each stage varies from person to person, a healthy sleep schedule should have you falling asleep in the early evening with a release of melatonin and then transgressing through multiple sleep cycles throughout the night for 7-9 hours (for adults), and then waking via a release of cortisol with the rising sun. 6 Ways to Improve Your Sleep Schedule The most important thing in improving your sleep schedule is consistency. When considering any of the techniques discussed below, you have to remain consistent for them to work. 1. Stick to a routine The importance of this step comes from the three hormones discussed above. If you wake up and go to bed at different times every day, your brain doesn't know when to release each hormone and struggles to maintain the balance of your circadian rhythm. Research has shown that in a strict routine, your brain releases the hormones like clockwork, each and every day, reducing many sleep problems. The time that you should go to bed varies depending on age and circumstance, but you should always allow for the amount of sleep your age group requires. 2. Shape your environment Environmental factors can affect your circadian rhythm. Research has shown that exposure to artificial lighting can increase nighttime cortisol levels, inhibiting the release of melatonin and making it more difficult to fall asleep. Additional research has also suggested the same effect for exposure to noise during sleep. In order to shape your environment, limit yourself to staying off of all screens and as much artificial light as possible at least an hour before bed, and attempt to remove unnecessary noise from your sleeping environment. During this time, practice some relaxation techniques like meditation to help you fall asleep 3. Reshape your diet This doesn't necessarily mean cutting out a bunch of foods that you enjoy, but rather the time that you do enjoy those foods. This technique goes hand-in-hand with routine, as meals can also influence your sleep schedule. Eating a large meal right before bed can make it difficult to fall asleep, and so you should instead eat a few hours in advance and at the same time every day. However, one dietary choice you should make is to eliminate foods that stimulate cortisol release in the evening. Eliminating caffeine at least 10 hours before bed is imperative as it can block adenosine receptors in your brain, making it difficult to fall asleep and negatively affecting your sleep quality. 4. Get some exercise There are extensive benefits of exercise, and better sleep is one of them. Sedentary behaviour can make it difficult for your body to produce enough adenosine, making it more difficult to fall asleep, whereas research has shown that exercise can significantly benefit sleep. 5. Avoid napping Although it might be tempting to take a light nap in the afternoon, doing so can confuse your circadian rhythm and make it difficult to fall asleep again in the evening. 6. Use natural sleep aids If the techniques listed above aren't working for you, but you still want to stick to the natural route, some natural sleep aids might benefit you. Artificial melatonin can be purchased to help you fall asleep at night. Additionally, Cannabotech's M2CBD formula combines the therapeutic powers of functional mushrooms with broad-spectrum cannabidiol (CBD) and other powerful ingredients to help with sleep and stress-related problems. Try either of our following products: Relax Drops for stress-reliefBeauty Sleep Drops for aided relaxation How Fast Can You Fix Your Sleep Schedule? Strictly implementing the aforementioned techniques should allow you to fix your sleep schedule anywhere from a few days to a few weeks. However, there is a technique that could allow you to fix your broken sleep schedule in one day. If you have a poor sleep cycle that routinely has you awake until 3 am and then sleeping in until noon but need a quick fix to reset your body clock, you might have some luck in resetting your circadian rhythm with an all-nighter. Although doctors recommend avoiding this technique, not sleeping for an entire night and then staying awake the following day can be an effective (albeit dangerous) way of getting your sleep schedule back on track in limited time, just so long as you do go to bed at a healthy time the following day and allow yourself an extra hour or so to begin the recovery from sleep debt. This technique should only be used as a last resort in the case of an emergency. How to Tell if You Have a Sleep Disorder Sometimes all of the natural techniques and products in the world aren't enough to fix poor sleeping patterns or improve your sleep quality if there is an underlying issue. Conditions like chronic insomnia, sleep apnea, and other parasomnias often require medical intervention and a combination of medication and therapy to treat. If you have attempted the techniques mentioned in this article and your sleeping schedule is still poor, then it is a sign that you might need to see a specialist.
Best Natural Sleep Aids for Sound Sleep
Sleep disordersBest Natural Sleep Aids for Sound SleepPoor sleep, or sleep deprivation, can manifest in 2 primary ways: inability to get enough physical sleep and poor sleep quality. Conditions like insomnia usually prevent the individual from meeting their minimum sleep requirements. In contrast, other disorders like sleep apnea may allow you to reach your full 7-9 hours, but the quality of your sleep is significantly impacted and can cause many of the same physiological problems as insomnia. If all other natural techniques for improving your sleep have failed, then you might have to turn to products, or sleep aids. Thankfully, it's still possible to stick to the natural route, which is exactly what this article will look at. We'll discuss what dietary factors can affect your sleep, what choices you can make to improve your sleep, and some natural sedatives (both melatonin-based and not) that you can use as a sleep aid for adults and children alike. How Your Diet Can Affect Your Sleep Research has shown that your sleep quality can be negatively affected by a build-up of inflammation and oxidative stress, which can be brought on due to poor dietary choices. Science has shown that poor diets containing many processed foods can lead to inflammation build-up in the body, while additional research has found the same to be true for high-fat and high-carbohydrate foods causing a build-up of oxidative stress and simultaneously decreasing the body's ability to combat oxidative stress. Consuming a diet high in processed foods, trans fats, and carbohydrates will undoubtedly affect your sleep quality in numerous ways. Dietary Choices to Improve Sleep Quality Since your diet is so closely related to your sleep quality, altering it is sure to have a positive effect. Here are some dietary choices you can make to achieve this: Eat an anti-inflammatory diet As recognised by the Harvard Medical School, certain foods possess anti-inflammatory properties. This includes: Non-vegetable oils such as olive or coconut.Many fruits such as tomatoes, berries, apples, stone fruits, and citrus.Green leafy vegetables such as spinach and kale.Nuts like almonds, walnuts, hazelnuts, pecans, and peanuts.Fatty fish like salmon, mackerel, tuna, and sardines. Eat an anti-oxidative diet Many of the anti-inflammatory foods are anti-oxidative as well. However, for additional antioxidants, consider supplementing your diet with the following foods: Magnesium-rich foods like pumpkin, pumpkin seeds, and bananas contain some of the best vitamins for sleep.Indoles that come from broccoli, cauliflower, and cabbage.Manganese that comes from lean meat and milk.Vitamin A-rich foods like sweet potatoes, carrots, and egg yolks.Vitamin E-rich foods like avocados and whole grains. Try calming teas Certain teas, like all black and Ceylon teas, are caffeinated and could negatively affect your sleep quality. However, some herbal sleep aids and teas are caffeine-free. For more info about the insomnia-fighting herb called chamomile, read our post about the Benefits of Chamomile Tea for Sleep. Eat kiwis before bed Interestingly enough, some research suggests that eating 1-2 medium-sized kiwi fruits an hour before bed can actually benefit sleep quality. Natural Products for Improving Sleep Quality Aside from dietary choices, there are some simple and natural products that you can implement that should benefit your sleep quality as well. Melatonin As discussed in our post How to Fix Your Sleep Schedule Based on Research, your body's circadian rhythm is operated by different hormones, including melatonin. Melatonin is usually released a few hours before you go to bed in a regular and healthy sleep schedule and is why your mind begins readying itself for sleep. Some people struggle with proper melatonin release, but the missing hormone can be supplemented as a natural sleeping aid that, as noted by research, appears to possess a significantly lowered risk of side effects, withdrawal, and chemical dependence than pharmaceutical sleeping pills. Most countries don't require a prescription for melatonin, making it one of the best OTC sleep aids. Cannabotech products Our trademarked M2CBD formula targets the body's endocannabinoid system by utilising the therapeutic benefits of non-psychoactive cannabidiol (CBD) and the powers of functional medicinal mushrooms that have been used for thousands of years. Our products are all-natural, vegan-friendly, gluten-free, contain zero sugar, and come in easily usable tinctures (drops), sprays, tablets, and creams with varying amounts of these and other ingredients to target specific conditions. For some specific recommendations on non-habit forming sleep aids, try any of the following products: Relax Drops In addition to our M2CBD formula, our Relax Drops contain extracts of chamomile and lavender for maximum relaxation and stress relief. Beauty Sleep Drops Our Beauty Sleep Drops contain higher concentrations of chamomile with our M2CBD formula to ensure an easier and better quality sleep. FormuGuard Antioxidant Cream To help reduce inflammation and oxidative stress, utilise our topical antioxidant cream. Is It Okay to Use Sleep Aids Every Night? One of the important questions usually asked when discussing the use of sleep aids is whether you can build up an addiction or suffer long-term side effects. However, the benefit of natural sleep aids is that they do not alter or inhibit the release of hormones in the brain in the same way that pharmaceutical sleeping tablets do. Addiction and chemical dependency are primary concerns of pharmaceutical drugs, but research shows that not only is CBD in and of itself non-addictive, but it can also help modulate other addictive behaviours. Aside from that, you run the same risk of addiction to these natural sleep aids that you do to a particular food you enjoy.
How to Use Reishi Mushrooms for Sleep
Sleep disordersHow to Use Reishi Mushrooms for SleepReishi mushroom (also known as Lingzhi or Ganoderma lucidum) is sometimes referred to as the Mushroom of Immortality due to its long list of health benefits. One of these claimed benefits is that red Reishi mushrooms can be used as an aid to improve sleep quality, but is there any truth to this? This article looks at the science behind how Reishi mushrooms can help you sleep, the best ways and products to do so, and some other mushrooms that offer similar benefits. Do Reishi Mushrooms Help With Sleep? Several factors contribute to sleep quality, and this adaptogenic mushroom may improve a few of them. How Reishi Directly Affects Sleep REM (rapid eye movement) sleep is essential to health and longevity as this is the phase of sleep that stimulates the areas of the brain associated with learning and memory. In fact, science has shown that sleep deprivation can lead to premature death. Research into the direct effects of Reishi on sleep has found that it increases the time of non-REM sleep and the quality of REM sleep. Although scientists aren't entirely sure how it does this, the evidence suggests strong efficacy in using Reishi for sleep. That being said, it's important to understand that Reishi will not make you feel sleepy in the way that pharmaceutical sedatives and sleeping pills will. How Reishi Indirectly Improves Sleep Quality Aside from the direct effect on sleep, Reishi may also combat insomnia by reducing stress, anxiety, and depression. A study by the US National Library of Medicine tested the benefits of Reishi mushroom extracts on the well-being and perceived quality of life in cancer patients. Although the study wasn't looking directly at mood disorders, the recipients reported improved overall quality of life due to reductions in anxiety and depression. It stands to reason that a general improvement to mood will likely yield improvements to sleep routine and quality. When to Take Reishi for Sleep One of the most popular questions about medicinal mushrooms is when you should take them to yield the best results. Unfortunately, it doesn't quite work in the way you might expect. The benefits of Reishi mushrooms don't appear shortly after consumption in the way that they might with pharmaceutical drugs. The benefits take time to accumulate as your body adapts to the biological compounds. What matters more than the time of day that you take them is the frequency. Since the benefits are not immediate, it's best that you take them every day. Whether you're making Reishi mushroom tea before bed or mixing some Reishi powder into your morning coffee, consistency is the essential factor. Reishi Mushroom Products for Sleep Similar to the timing, there is no best way to consume Reishi mushrooms. However, unlike some other medicinal mushrooms, they aren't suitable additions to meal recipes due to their woody texture and taste. As such, you'll likely find all Reishi mushroom products to exist in the form of powders, tinctures, supplement capsules, or dried and intended for tea brewing. If you're looking for specific products to help you sleep, try our custom products that combine the power of functional mushrooms with CBD oil for maximum benefit: Our Beauty Sleep Drops include soothing chamomile extractsOur Relax Drops for stress relief include soothing chamomile and lavender extracts Reishi Mushroom Dosage for Sleep Despite the growing research into the different benefits of Reishi mushrooms, no studies have looked at how the benefits change depending on dosage, nor have they specifically studied the side effects. Unfortunately, all we can do is extrapolate from the common doses used in successful scientific trials. With that in mind, traditional practitioners recommend the following ranges: Up to 1g/daily for general healthUp to 5g/daily for chronic illnessUp to 12g/daily for serious illness Although the range is quite large, the mushrooms appear relatively safe, even at higher doses. Additionally, most supplements and extracts will come with recommended doses listed on the packaging, so long as you are purchasing from reputable sources. Other Mushrooms That May Be Good for Sleep Reishi is just one of the many medicinal mushrooms that seem to benefit sleep. If you're looking to combine a few, the other functional mushrooms we use in our stress relief and sleep support products are: Lion's ManeShiitakeTurkey TailCordyceps militarisEnokitakeShimeji All of these mushrooms are capable of helping individuals who have difficulty sleeping. While there is no "best mushroom for sleep," all of them seem to exhibit some degree of benefit in this regard. If you're feeling apprehensive, weighing up the benefits and side effects of Reishi and other medicinal mushrooms should reveal that the long list of advantages far outweighs the reportedly low risk. If you are still unsure, it's best to consult with a medical practitioner to receive a more personalised recommendation.
Benefits of Chamomile Tea for Sleep
Sleep disordersBenefits of Chamomile Tea for SleepChamomile is an ancient, natural remedy for many ailments and has been used for thousands of years. Even today, it is a popular herb that can be bought in supermarkets as a caffeine-free tea or essential oil. It is said to induce feelings of relaxation, relieve stress, and promote a better overall sense of well-being, but is there any truth to these claims? This article examines what chamomile is, how it can improve the quality of sleep, and its potential side effects. What Is Chamomile? Chamomile is a herb from the Asteraceae/Compositae species, more commonly known as the daisy family. It contains compounds known as terpenoids and flavonoids. These are nutrients found in many plant varieties and are the reason for the benefits apparent in chamomile products. The most common way of utilising chamomile is by brewing the dried herb into a tea and drinking it either on its own or with other herbal components like ginseng and ginger. Chamomile reportedly has a floral taste with mildly sweet undertones that may come across as bitter to those who are accustomed to sweeter flavours. If this is the case, you can add some honey without compromising the benefits. How Does Chamomile Aid With Sleep? There are various ways that chamomile tea might help you sleep, but the most significant one would be the presence of a flavonoid called apigenin. Studies have shown that apigenin exhibits a sedative effect in individuals via interaction with GABA–benzodiazepine receptors in the brain, similar to pharmaceutical sleeping aids. Further research has shown that chamomile extracts with apigenin effectively reduced the time it took hospitalised patients to fall asleep. Additional research also noted that chamomile caused muscle relaxation (another possible benefit to sleep) and improved daytime functioning. Essentially, that research suggests that chamomile tea does help you sleep. Chamomile Tea for Anxiety Aside from the direct benefit to sleep, there are also some potential indirect ways that chamomile can improve sleep. By interacting with GABA–benzodiazepine receptors, apigenin can exhibit the same benefit as many anxiolytics (anxiety medications). Valium, for example, is a benzodiazepine that operates through the same mechanism and is used to treat anxiety, muscle spasms, and seizures. The relation between sleep disorders like insomnia and mood-related disorders like anxiety and post-traumatic stress disorder (PTSD) is well covered by scientific research. Anxiety is a common cause and aggravating factor of sleep problems, and so it stands to reason that reducing the symptoms of anxiety and stress will likely promote improvements in sleep quality. In fact, anxiety reduction is a common benefit of many natural sleep aids. Side-Effects of Chamomile Tea Generally speaking, the risk of side effects from chamomile is low. The most prominent side effect of chamomile tea is the triggering of allergic reactions (anaphylaxis) in those who are susceptible to it. However, research has found this number to be low (<5%) when the compound is ingested. Skin reactions (contact dermatitis), such as an itchy red rash, are slightly more common when the compound is applied to the skin, especially around the eyes, but this can easily be avoided by running a simple spot test first. Simply apply some of the chamomile product to a small patch of skin (such as the forearm) and allow some time to judge whether a reaction occurs or not. Another potential side effect of chamomile is the risk of vomiting, though it needs to be understood that this risk is purely situational and will likely only occur from overconsumption. Interactions Between Chamomile and Pharmaceutical Drugs A side effect that needs to be watched out for is the potential for negative interactions between chamomile and many sleeping pills, pain medication, and psychiatric medications for mood-related disorders. Taking these substances together could potentially compound the side effects of both. A complete list of the known interactions between chamomile and other prescription medication can be found on drugs.com. Other Benefits of Chamomile Whether you have sleep-related problems or not, there are still many more benefits to chamomile that could warrant its supplementation into your daily or nightly routine. Research has shown chamomile components to possess potent antimicrobial properties that could benefit the immune system by improving the balance of gut bacteria. Additionally, this could accelerate the process of wound healing, as noted by additional studies. Separate research has noted the potent anti-inflammatory and antioxidant properties of chamomile, which could effectively alleviate the progression and symptoms of many inflammatory diseases like arthritis and skin conditions like eczema while also reducing the aging effect of oxidative stress. And finally, some studies have shown chamomile to possess hypoglycemic (blood sugar-reducing) properties that might be beneficial for diabetes. Even if you don't suffer from any aforementioned conditions, chamomile can be a great way to relax after a stressful day. So long as you are aware of the risk of drug-drug interactions and don't have a pollen allergy, you can make use of this highly respected natural remedy.
5 Ways to Improve Your Sleep Quality
Sleep disorders5 Ways to Improve Your Sleep QualitySleep is the time that our bodies perform the necessary rest-and-repair functions called cell rejuvenation. Getting enough sleep is paramount to healthy living, so much so that forgoing adequate amounts of quality sleep can cause the following complications in otherwise healthy individuals: Increased risk of chronic conditions like obesity, heart disease, and diabetes.Compromised immune system.Decreased response capabilities to sensory inputs. This article will look at the causes of sleep issues like insomnia and some natural ways to sleep better at night. How to Tell if You Have Insomnia The term "insomnia" is often thrown around without individuals understanding the difference between insomnia and sleep deprivation. Being temporarily sleep deprived for a few days due to poor lifestyle choices is not the same as suffering from chronic insomnia. The most common type of insomnia is called acute insomnia and can be brought on suddenly, usually after experiencing a highly stressful event. However, acute insomnia can also be caused by disruptions to your normal sleeping routine, physical discomfort, and illness. Acute insomnia typically goes away on its own after a few days to a few weeks. Chronic insomnia often occurs for long periods and can manifest as a secondary symptom of other conditions or have no underlying causes. It is this factor that makes it difficult to diagnose. Symptoms of insomnia include: Difficulty falling asleep.Waking up throughout the night.Fatigue and tiredness, even after enough sleep.Lack of concentration. 5 Natural Techniques for Better Sleep Whatever the reason for your lack of deep sleep, these natural and cost-free techniques may help you sleep better, even with symptoms of anxiety, depression, and stress. 1. Exercise more frequently The benefits of exercise for physical and mental health are extensive. Regular exercise can improve sleep in two ways: Expending excess energy during the day can make it easier to fall asleep at night.Exercise can promote weight loss, thus improving or preventing sleep issues that manifest from being overweight, such as sleep apnea (irregular breathing throughout the night). 2. Develop a sleep routine a stick to it This point cannot be stressed enough. The sleep-wake cycle is managed by something called the circadian rhythm, which typically follows the same 24-hour repeating cycle. When you awake, your body releases a stress hormone called cortisol that wakes your brain and body up, essentially simulating a mild adrenalin response. Throughout the day, your brain secretes a hormone called adenosine, which slows down the activity of neurons and gradually makes you feel more tired. And finally, typically about 2 hours before you go to bed, your brain secretes melatonin, a hormone that tells your body and brain it's time for bed. Having an irregular sleep cycle results in your brain not knowing when to secrete proper doses of each hormone. Whereas waking up and going to bed at the same time every day can teach your brain the exact times it should be releasing each hormone, making it far easier to stick to the routine in the future. 3. Manage bright light exposure The environmental factor that triggers the release of cortisol is the presence of blue light. Until recently in human history, the only source of blue light we had came from the sun, which made it easy to regulate our circadian rhythms. Now, however, we can get blue light from the screens of technological devices, promoting the same cortisol release as the sun. This means that you should limit your screen usage a few hours before bed and make sure that you get enough natural sunlight throughout the day. 4. Manage what goes into your body Aside from eating less junk food (inflammation and oxidative stress exacerbate sleep problems), this means consuming less alcohol, nicotine, and caffeine. Alcohol and nicotine may make you fall asleep quicker, but they significantly affect the quality of your sleep. Additionally, caffeine doesn't actually give you energy. Instead, it tricks your brain into thinking you are alert by blocking adenosine receptors. This results in difficulty falling asleep and compromised sleep quality if caffeine is consumed less than 10 hours before bed, gradual adenosine build up and sensitivity increase, and caffeine dependency. 5. Take short naps sparingly Naps can be an effective way of reducing sleep debt, but they must be used sparingly. Power naps are fine so long as they don't allow your body to fall into the deeper stages of sleep. As such, you should limit the length of your afternoon nap to below 20 minutes, or else you risk interrupting a sleep cycle, leading to more fatigue, or disrupting your circadian rhythm and making it more difficult to fall asleep in the evening. Other Ways to Get Better Sleep If trying the above techniques hasn't helped you sleep through the night without waking up, then you might want to try some of the following sleep products. Melatonin supplements Melatonin is the hormone released at night that tells your brain it is time to fall asleep. If you are unable to sleep properly, taking artificial melatonin supplements may help you do so.Beauty sleep drops by Cannabotech There is increasing evidence to suggest the efficacy of using CBD for sleep issues like medical disorders and general sleeplessness. Additionally, the same is true for the use of medicinal mushrooms (like Reishi, Cordyceps, and Lion's Mane) for better sleep quality. This is why we have combined the best CBD dosages for sleep with the necessary functional mushroom extracts to benefit your sleep quality. Are Sleeping Pills Worth It? Unlike melatonin supplements, most sleeping pills work by artificially slowing down your nervous system to forcefully induce sleep. While they can be beneficial in the short term to combat symptoms of acute insomnia or to assist with forming good sleep habits and lifestyle changes, taking sleeping pills for an extended period can lead to chemical dependency and even more sleep complications in the future. When Should You See a Doctor for Sleep Issues? Sleep issues are some of the conditions that people tend not to seek professional treatment for. While symptoms may very well go away on their own with adequate lifestyle changes, sometimes it is best to get professional help. You should consult a doctor if your sleep problems cause you to not function normally during the day or require excessive amounts of stimulants (like caffeine).