The Benefits of Getting
a Good Night’s Sleep.
The benefits of getting a good night’s sleep every night has a direct impact on one’s physical and mental health. Being deprived of quality sleep can take a toll on a person’s emotional balance, productivity, energy levels, and even weight. Many factors may compromise quality sleep — from family responsibilities and illnesses to work stress — making a good night’s sleep an elusive concept for most adults.
Sleep is as important as exercise, hydration, and diet. It helps the brain and body to recharge, ensuring one is fresh and alert the next day. Loss of sleep can affect how the brain functions and impair one’s abilities to reason and concentrate clearly.
In this modern era, people are sleeping far less than in the past. Typically, adults should sleep for seven to nine hours each night. Luckily, there are various tricks that one can use to improve sleep quality. Practices like using pleasant aromas and CBD help with sleep, ensuring one’s brain is fully rested.
But why is a good night’s rest important? What does that seven to nine-hour sleep really do to one’s body and wellbeing?
Reasons That Good Sleep Is Important
An individual spends nearly a third of their lifetime asleep. Here’s why sleep is so important:
Research has shown a link between lack of sleep, depression, and death by suicide. Individuals suffering from sleep disorders like obstructive sleep apnea or insomnia have a high probability of experiencing depression at some point in their life. Quality sleep can increase one’s energy levels and lead to better moods.
Prevent Weight Gain
Lack of sleep can lead to an increase in the production of ghrelin and a decrease in the production of leptin. Ghrelin is a hormone responsible for boosting appetite, while leptin communicates with the body when one is full. This combination may translate to a frenzy of late-night snacking and junk food cravings.
When the body rests, it repairs itself, regenerates, and recovers. Quality sleep can boost immune function and help one fight infections like the common cold and flu.
A good night’s rest can also lower inflammation, strengthen the heart, maximize athletic performance, increase productivity, and improve memory.
7 Tips for a Better Night’s Sleep
An insufficient amount of sleep can be detrimental to one’s health and lead to certain medical conditions like high blood pressure, obesity, and heart disease. Lack of sleep can also build up a tolerance to chronic sleep deprivation. Most people who have trouble sleeping may not realize this deficiency since it feels normal to them.
Many adults suffering from sleep problems often wonder about how to get better with sleep. Here are 7 tips to that may help:
Working out on a regular basis can improve one’s sleep by boosting the effects of hormones like melatonin. Working out in the morning is ideal since one has the entire day to go about their day-to-day activities before retiring to bed. However, exercising too close to bedtime can achieve the reverse effect and be stimulating, leaving you tossing and turning trying to cool down.
2. Let the Bed Be for Intimacy and Sleep
The bed isn’t meant for watching late-night TV shows, reading tweets, or responding to work emails. It’s essential to create a relaxing ambiance by reserving the bed for sleeping.
3. Avoid Caffeine and Alcohol
Coffee can significantly worsen a person’s sleep quality if consumed up to 6 hours before retiring to bed. Caffeine enhances focus and performance, keeping the body from resetting itself to relax at night. If one wants to consume coffee in the evening, it’s best to go for decaffeinated coffee.
Similarly, alcohol can affect one’s sleep and hormones by disrupting sleep patterns. It can reduce the production of melatonin, thereby affecting the circadian rhythm of the body.
One should also avoid nicotine, acidic fruits, and spicy foods before bedtime.
4. Create a Sleep-Inducing Environment
The bedroom should be a place with minimal distractions and maximum comfort to ensure one falls asleep easily and quickly. Most people often overlook the bedroom’s atmosphere, which in turn affects sleep quality. Some of the things one can do when creating a restful sleeping environment include:
- Going for quality bedding
- Choosing a high-quality pillow and mattress
- Limiting light exposure
- Setting the right bedroom temperature
- Keeping the noise down
5. Try CBD Gummies and Oil
Taking CBD to sleep has become a popular strategy for many people struggling to get quality sleep. Cannabidiol — a chemical compound of the cannabis plant — can serve as a sleep aid to increase both sleep onset and duration.
CBD can be used for sleep and anxiety. People who use CBD to treat anxiety and insomnia can significantly improve their sleep quality. CBD interacts with specific receptors within the endocannabinoid system to affect the sleep/wake cycle.
Additionally, CBD helps sleep by decreasing chronic pain symptoms, which can interfere with quality sleep.
6. Limit Daytime Naps
Naps are a great way to recover lost sleep if one stays up all night. However, long naps may interfere with a person’s sleeping pattern, especially if they nap during the evenings. Try taking 20-minute naps to avoid making things worse when retiring to bed for the night.
7. Engage in Stress Management
One needs to resolve their worries before going to bed. One can set priorities and delegate responsibilities for the next day before bedtime. This helps reduce one’s anxiety levels as they retire since there’s already a plan. Medication can also help to calm nerves.
Muscle MX Products for Sleep and Anxiety
If lifestyle changes don’t work out, it may be time to give CBD gummies a try. Data relating to CBD and sleep has shown promising results, supporting the idea that CBD can help induce sleep when consumed in the proper doses.
At Muscle MX, our CBD products are American-grown and analyzed by third-party laboratories to guarantee quality and safety. This chemical compound can alleviate chronic pain symptoms and anxiety to give you a good night’s sleep. It’s advisable to opt for CBD products produced using the finest techniques and quality raw materials to guarantee the best outcome.
“17 Proven Tips to Sleep Better at Night.” Healthline, https://www.healthline.com/nutrition/17-tips-to-sleep-better. Accessed Sept. 9, 2021.
“How to Sleep Better.” HelpGuide, https://www.helpguide.org/articles/sleep/getting-better-sleep.htm. Accessed Sept. 9, 2021.