Nearly three-quarters of adults in Britain do not get the recommended 7-9 hours of sleep a night. 14% of adults in Britain get an astonishing less than 5 hours of sleep per night, a dangerously low amount (1). Read on to find out about the importance of a good night’s sleep and ways that you can fall asleep faster.
The Importance of Sleep
When you sleep, your body has time to recover from the day. Many processes important to our bodies' health take place while we sleep such as muscle repair, protein synthesis, and tissue growth. Lack of sleep can have a negative effect on both our physical and mental health.
Lack of Sleep Impacts Mental Health
Lack of sleep can directly result in the onset or worsening of mental health issues. Not getting enough sleep at night, or only getting poor-quality sleep can cause or worsen anxiety and depression. Poor sleep also leads to fatigue and brain fog, which make accomplishing daily tasks significantly more difficult. An inability to accomplish tasks or get through the day without feeling exhausted can take a serious toll on a person’s mental health and overall well-being.
Lack of Sleep Increases the Risk of Disease
In addition to affecting a person’s mental health, lack of sleep can take a toll on a person’s physical health. While we are sleeping, our body is undergoing many reparative processes that allow our body to repair itself. Individuals who don't get enough sleep are at higher risk for health issues such as high blood pressure, type 2 diabetes, and heart disease.
Fixing Sleep Patterns
The good news is that even if you have difficulty falling asleep or staying asleep there are ways you can fall asleep faster and get better quality sleep. Below we list 4 ways to improve sleep. Incorporating these into your daily habits is important. When it comes to sleep, consistency is key. Getting a full night's sleep once in a while is not adequate, you want to implement these practices daily for optimal results.
4 ways to Fall Asleep Faster
What You Eat in the Evening
What we eat has a direct impact on how we feel. Certain foods, when eaten in the evening, can make falling asleep more difficult. Alcohol and caffeine are known to interrupt a person’s ability to get a good night’s sleep. Caffeine increases energy and alertness by blocking sleep receptors in the brain known as adenosine receptors. Foods like coffee, soda, and chocolate contain high levels of caffeine and should be avoided close to bedtime. Alcoholic drinks disrupt sleep and prevent you from getting a good quality of sleep. On the other hand, there are foods that can be eaten close to bedtime to improve a person’s ability to fall asleep. Teas such as chamomile tea can act as a mild sedative and help a person fall asleep.
Overthinking and stress can prevent a person from falling asleep. Whether it's work, social issues, school, or family, stressful situations impact sleep. Lack of sleep can impact a person’s ability to function, which can increase stress and create a vicious cycle of stress and sleep deprivation. Recognizing the symptoms of anxiety and getting them under control will ultimately allow you to get a better night’s sleep. There are many ways to manage stress such as meditation, relaxation drops containing CBD oil, dietary changes, journaling or therapy.
Avoid screen Time Before Bed
Electronic back-lit devices such as televisions, computers, and smartphones emit blue light. Blue light reduces the natural melatonin production, the hormone our body produces that helps us fall asleep. Minimizing screen time in the evening and turning off your devices an hour or two before bedtime can help ensure you fall asleep faster. Reading a book before bed is a significantly better alternative to screen time, as long as you read with a small light such as a book light or nightlight. Have a bedtime routine Having a consistent bedtime routine helps our body know when it is time to wind down and get ready to fall asleep. A bedtime routine can look different for different people but is important to keep it consistent and make sure it consists of low-energy-level activities. Reading, washing up for bed, and meditation are all great activities to incorporate into your bedtime routine. Incorporating CBD oil and functional mushroom sleep drops into your sleep routine can also help ensure you fall asleep quickly and stay asleep throughout the night.
Adding CBD and Functional Mushrooms to Your Nighttime Routine
CBD oil and functional mushrooms have been used for centuries in Asia to help people get a better night’s sleep. Medicinal mushrooms can have an effect on neurons via inhibition of oxidative stress, which helps relax the body and support deeper, restful sleep. CBD oil interacts with the body’s endocannabinoid system. This system is responsible for all physiological responses including sleep and relaxation. By consuming sleep drops that include CBD oil and functional mushrooms before you sleep, you will help your body to understand that it’s time to sleep and see immediate improvements in your sleep patterns and quality of sleep.