Not getting enough sleep? You’re not alone — a survey released in 2022 showed that 37 million UK adults fail to get the sleep they need.
Everyone has experienced the physical consequences of “running on empty”, and we all know that sleep deprivation makes us tired and moody. Did you also know that a chronic lack of restorative sleep can negatively impact your mental health and wellbeing, though?
We’ll explain why good sleep is so critical for overall health and wellbeing in this guide. Then, we’ll get you set up with the tools you need to improve your sleep quality.
A healthy work/life balance, regular exercise, and a relaxing bedtime routine with CBD products are all key parts of our routine for better sleep. You may make different choices as you take steps to get a good night’s sleep, and you’ll walk away with tips you can put into action right away.
Sleep Deprivation: An Overlooked Threat to Good Mental Health
Adults need at least seven hours of quality sleep every night for optimal mental and physical health. A large-scale study conducted by the US Centers for Disease Control and Prevention noted that people who get less sleep are 2.5 times more likely to suffer from frequent mental distress.
You may intuitively know all about that if you’ve been burning the candle at both ends. In your sleep-deprived state, however, you might not realise quite how bad things are.
People who aren’t getting enough restful sleep can experience a variety of mood changes:
- Stress. Poor sleep makes you more stressed, and the relationship between sleep deprivation and stress can quickly turn into a vicious cycle.
- Irritability. Do you find yourself snapping at loved ones? Are you not quite yourself? Poor sleep could be to blame.
- Anxiety. Sleep deprivation can also rob you of your self-confidence and make you anxious.
- Impulsivity. As sleep deprivation negatively impacts your decision-making process, you may do things you’ll regret.
What’s more, a lack of sleep can turn you into a “brainless zombie” who has trouble being creative, concentrating, and being productive. It’s not difficult to see how impaired performance can deal further blows to your mental health and wellbeing!
When you get a good night’s sleep, your body can rest and prepare for the next day. Likewise, your mind has an opportunity to process everything you experienced so that you can wake up with a clean slate.
Making good sleep a priority can work wonders for your overall mental health and emotional wellbeing, but how do you get started?
Essential Tips for Better Sleep (and Improved Mental Health)
Good sleep hygiene — habits that increase your odds of falling asleep easily and enjoying a restorative night — begins well before bedtime. They’re baked into your entire day.
Are you interested in discovering how much better consistently restful sleep could make you feel? Start by committing to making each of these essential tips a part of your life:
- Develop a regular sleep/wake cycle. Get up at the same time every day, including weekends, and establish a set bedtime. Falling asleep will get easier as your body adjusts to this new schedule.
- Include exercise in your day. Being physically active during the day sets you up for a good night’s sleep. The “how” doesn’t matter that much, so choose an activity you enjoy and can stick to.
- Take screens out of your bedroom. Make your bedroom a restful device-free zone. Try adding a white noise machine or some relaxing candles instead. Don’t use your bedroom for anything but sleep, sex, and fun conversations with your partner.
- Banish caffeine and alcohol from your evenings. These substances can keep you up or disrupt your sleep.
- Create a relaxing bedtime routine that helps you wind down from a stressful day.
Our Bedtime Routine for Better Sleep and Improved Mental Health
Our ideal relaxing nighttime routine creates clear mental boundaries between the evening and the rest of the day.
If our social calendar is free, we might enjoy a quiet dinner at home, finish some work or other important responsibilities like online banking or reaching out to relatives, and then go for a walk or hit the gym. Some TV or a good book can mark the end of the productive part of the day.
We then like to wind down with a relaxing evening ritual that promotes good sleep:
- A relaxing bath is a great way to let go of the day’s stresses. Changing into comfortable, loose clothes or PJs offers a physical reminder that it’s time to relax. A quick shower is a good alternative to a long bath.
- An activity that centres personal growth and wellness gets us into the right mindset. Meditation, yoga, journaling, reading a good book, or doing some mindfulness colouring are all great ideas. We like to take our favourite CBD products before we engage in this relaxing ritual.
- Time for bed! We finish the day off by brushing our teeth, preparing a packed lunch for the next day, and hopping into a freshly-made bed in a cool and relaxing bedroom.
Incorporating CBD Products Into Your Nighttime Ritual
Cannabidiol (CBD) is a non-psychoactive and non-addictive compound of the Cannabis sativa plant. Public awareness of CBD products has risen in recent years, and many people choose to add cannabidiol to their relaxing evening rituals.
Research indicates that CBD consumers use cannabidiol for a wide variety of reasons, and that “supporting general health and wellbeing” is among the most popular ones. Researchers are still learning about the effects of CBD, so it’s important not to use it to prevent, treat, or cure particular medical conditions — including insomnia.
Keeping that in mind, you have lots of options if you’d like to add CBD products to your personal wellness routine. Here’s a quick peek.
CBD oil is usually sold in amber-coloured glass bottles featuring droppers. Consumers measure the desired dose with a dropper, starting with the lowest dose (one drop). While you can use CBD oil in a number of ways, holding it under your tongue for 60 to 90 seconds is the fastest option. Swallow the CBD oil when you’re done, and continue your relaxing evening routine.
People who prefer convenience might like CBD capsules. These capsules are pre-dosed and swallowed with water. The desired effect can take a little longer to appear, so you may want to take a CBD capsule before you begin meditating or reading a book.
CBD gummies are a popular edible cannabidiol product that’s tasty and easy to use. CBD gummies usually contain sugar, so you’ll want to consume a CBD gummy before brushing your teeth!
CBD Vape Liquids
Vapers might enjoy incorporating CBD vape liquids or vape pens into a relaxing evening routine. It’s easy to vape CBD while reading a book, journaling, or meditating, and CBD vape liquids are fast-acting.
CBD creams and lotions act topically and hydrate your skin. Slathering on some luxurious CBD cream can be a perfect way to finish your relaxing bath!
Whichever CBD product you choose, start with the lowest possible dose if you’re new to cannabidiol. You can build your dose up slowly if you feel the need to.
Improving Your Mental Health and Wellness with a Relaxing Bedtime Routine: A Recap
Most of us don’t get enough sleep. Sleep disorders like insomnia can stand in the way of a restful night, but so can a busy life. Unfortunately, sleep deprivation can slowly eat away at our mental health by making us stressed, irritable, anxious, and impulsive.
Have you had enough? Do you want to feel better? Sleeping better can make a world of difference.
Simple lifestyle changes can help:
- Good sleep hygiene is part of your entire day. Establish a routine that includes a regular bedtime, exercise, and clear boundaries between the productive and relaxing parts of your day.
- Create a relaxing nighttime routine. Wind down with relaxing practices like using CBD oil, reading a good book, doing yoga, and meditating. Get yourself into a peaceful mindset, and let your body know it’s nearly time for sleep.
- Give yourself time. A routine that promotes healthy sleep and improved mental wellness doesn’t form overnight. Stick with your new rituals.
Restorative sleep is too important to neglect. If your current routine isn’t working for you, take steps now — and discover how much of a difference small changes can make!