Our simple guide to getting a great night’s sleep.

Getting a good stretch of uninterrupted shut-eye is, arguably, one of the most important things when it comes to taking care of your health and wellbeing, but a survey reported by the Daily Mirror has revealed that not many of us are getting it! Only 34% of UK participants were classified as ‘good sleepers’, whereas around 30% were severely sleep deprived and a whopping 36% classified as having chronic insomnia.

So, what can we do about it?

Taking CBD is a great place to start, as a natural way to return balance to your body, reducing stress and pain. It also allows the free-flowing release of endocannabinoid anandamide, which is believed by experts to decrease wakefulness and increase slow-wave sleep and REM sleep, while also increasing levels of adenosine, which plays a role in promoting sleep and suppressing arousal. One 2018 study into how CBD impacts sleep problems found that symptom relief for insomnia was most impressive with high levels of CBD and low levels of THC – so the products you’ll find on nabino are the perfect match.

But taking control of your sleep environment, as well as paying attention to your internal needs, will make all the difference to the amount of sleep you get and the quality of it.

Deep sleep (also known as delta sleep, slow wave sleep or, more recently, N3) is the time our bodies completely disengage from the environment during which, human growth hormone is released in pulses, resulting in the essential cell repair required for that illusive ‘beauty sleep’ as well as essential processing and healing, in all respects. There are many factors that will help you achieve this level of sleep night after night.

Hot & Bothered

Night sweats are extremely common, as a study published by The Journal of Family Practice revealed. Of the 2,267 primary care patients who participated, 41 percent reported having experienced night sweats in the past month alone and in the real world, this number is expected to be much higher as not everyone will be sharing this issue with their doctor.

The primary reason for this issue is fluctuating body temperature, often worsened by hormonal surges, but there are certain things that are known to trigger them, such as a warm bedroom space, caffeine, spicy foods and alcohol, dehydration, smoking and even emotional upsets.

CBD can help with this, but lots of extrinsic factors, like bedding and room temperature, can be altered for a comfortable sleep. If overheating presents a problem for you, consider switching up your bedding for a thermo-regulating material, such as wool (alpaca wool in particular), bamboo or silk. Synthetic fibres and down-filled duvets can make matters a whole lot worse by trapping hot air.

The Relaxation Response

Calming your mind and body before heading to bed will not only help you fall asleep faster but allow you to stay asleep for longer too. A meditative technique called the ‘relaxation response’, pioneered in the 1970s by Dr Herbert Benson, is designed to instil a deep sense of relaxation resulting in enhanced mood, lower blood pressure, improved digestion and stress relief – all of which will help to improve your night. Incorporate this mindful, self-care practice into your nightly routine:

  • Find a quiet space and sit, holding good posture, with your eyes closed
  • Breathe deeply though your nose in a steady, natural way.
  • Choose a word, sound, or phrase that has special meaning to you and repeat, silently
  • Still repeating your ‘chant’ and focusing your attention on this rather than any thoughts that enter your mind, consciously relax your muscles, beginning with your feet, through your legs, stomach, chest, arms and all the way up to your face.
  • Continue your silent chant and steady breathing for 10 to 20 minutes.
  • When you have finished, ease yourself back to reality. Stay seated, open your eyes and smile!

Find our CBD solutions to sleep here.

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team nabino

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