Sleep is critical for good health and products, but its schedule can be interrupted occasionally. CBD promises to help reset your sleep schedule, but practical tips like sleep relaxation tracks, visualization, sticking to a routine and keeping it constant help your reschedule. Here is all you need to know about resetting your sleep schedule, including using CBD.
Because of jet lags, night shifts, and traveling across time zones, your sleep schedule could be interrupted. The human system features a natural clock called the circadian rhythm that regulates the sleep-wake cycle, and it takes time to correct the clock to maintain a good sleep schedule. Is your sleep schedule suffering that you don’t sleep and find it difficult to stay active and productive during the day? Early studies show that CBD might improve sleep, and people explore CBD products for the same. Besides, this article explains that simple things like keeping a routine, trying visualization, skipping naps, and mediation could go a long way to re-establish your sleep schedule.
CBD BASICS
Watt & Karl (2017) stated that CBD is therapeutic, and many are after it for this. Because of the increased CBD hype, you can easily find CBD in health food stores, gas stations, and online. What is CBD, and why do many people relate to it? According to Mascal et al. (2019), CBD is a non-psychoactive chemical compound in hemp and other cannabis plants. Such compounds are called cannabinoids and are more than 100 in number. CBD appeals to many because of its non-intoxicating nature, besides the therapeutic claims. Can CBD help with your sleep schedule?
CAN CBD HELP WITH YOUR SLEEP SCHEDULE?
CBD fans take CBD products for many reasons, including sleep improvement. How well does the cannabinoid measure up to the sleep claims? There is currently insufficient evidence to prove that taking CBD could treat your disrupted sleep schedule. Still, CBD research shows that the cannabinoid works against factors that disrupt sleep schedules. For instance, according to Chagas et al. (2014), CBD helps fight REM disorder in people with PTSD, boosting their sleep. Besides, Shannon et al. (2019) reported that CBD could beat pain and anxiety, promoting sleep.
HOW TO TAKE CBD FOR SLEEP
Do you need CBD to reset your sleep schedule? You certainly want to know the forms in which you can enjoy the cannabinoid for the purported health benefits. The primary way to take CBD is by administering CBD oils and tinctures orally or sublingually, but you can also add their drops to foods and drinks. CBD edibles like gummies and chocolates are available, and people munch them for sleep. CBD capsules may not be as sweet as CBD edibles, but you can use them to deliver CBD for slow but steady effects. Besides CBD, many other tips can help you reset your sleep schedule, as explained below;
HAVE A ROUTINE AND STICK TO IT
According to the Sleep Health Foundation, the human body has an internal clock called the circadian rhythm that regulates the sleep-wake cycle for 24 hours a day. It is not rigid but flexes around, depending on how you train it. One way to reset your sleep schedule is to have a routine and stick, thereby training the internal clock. You must set specific times to sleep and wake up and keep such a schedule, even during the weekends. It takes time to train the internal clock, but the efforts are worthwhile but rest assured to enjoy improved sleep quality.
TRY VISUALIZATION
Visualization, also called guided imagery, is a sleep therapy involving the mind and one of the many techniques to reset your sleep schedule. Harvey & Payne (2002) reported that taking time to practice visualization before sleep is part of good sleep relaxation tips, ultimately boosting sleep quality. All you have to do is keep silent and control your brain to travel into a safe environment where all you think about is peace, no present or the past.
TRY SLEEP RELAXATION
Sleep relaxation techniques go a long way to reset your sleep schedule, which could be disrupted. You can do many things to promote mindfulness while in bed, ultimately improving your sleep quality and schedule. Many people do gratitude journaling before bed, and according to Wood et al. (2009), the tip is quite rewarding. Besides, Digdon & Koble (2011) reported that study participants who spent 15 minutes in gratitude journaling improved their sleep quality significantly. What if you purposed to exercise for 30 minutes at least 5 times a week? It can help promote sleep at night, resetting your sleep schedule.
BE COMFORTABLE
You certainly will not enjoy sleep if you assume uncomfortable postures. You need a good mattress and provide your back with enough rest, lest you keep turning the whole night. Many people find it easier to sleep by turning off light or dimming it. Is your house near a noisy place? Earplugs and noise absorbers might help reduce or block the noise, helping you sleep better and reset your sleep schedule.
SKIP NAPS
Avoid naps if you purpose to boost your sleep quality and work on your already-disrupted sleep schedule. Sleeping during the day and doing so will certainly make it difficult for you to sleep at night. If you must take a nap, do so for less than 30 minutes and before 3 p.m. A nap for too long promotes grogginess, making it challenging to sleep at night.
MEDITATE
Meditation has had many applications since time immemorial, and it continues to be a critical part of good health. Has your sleep schedule gone west? Why not try meditation to reset things? According to the Harvard Health Publishing (2013) report, meditation has many heart benefits that promote sleep quality and schedule. It helps you not think about the past or the future but to focus on the present, peace, and serenity. The report adds that meditation promotes the activation of the parasympathetic nervous system, encouraging the ‘rest and digestion’ state, which attracts sleep.
CONCLUSION
Because of jet lag, crossing different time zones, or night shifts, your sleep schedule may be disrupted. Thankfully, you can reset the schedule, although it takes effort. Early studies show that CBD may have some sleep benefits, and taking its products could help reset the sleep schedule. Still, practical steps like establishing a sleep and wake routine and sticking to it also helps boost sleep quality. Other things include trying visualization, meditating, ensuring comfortable sleep positions, and skipping naps. Peer into this article for more on each point.
REFERENCES
Chagas, M. H., Eckeli, A. L., Zuardi, A. W., Pena‐Pereira, M. A., Sobreira‐Neto, M. A., Sobreira, E. T., … & Crippa, J. A. D. S. (2014). Cannabidiol can improve complex sleep‐related behaviours associated with rapid eye movement sleep behaviour disorder in Parkinson’s disease patients: a case series. Journal of clinical pharmacy and therapeutics, 39(5), 564-566.
Digdon. N. & Koble. A. (2011). Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well-Being. 3(2), 193-206.
Elms, L., Shannon, S., Hughes, S., & Lewis, N. (2019). Cannabidiol in the Treatment of Post-Traumatic Stress Disorder: A Case Series. Journal of alternative and complementary medicine (New York, N.Y.), 25(4), 392–397.
Harvard Health Publishing. (2013). Meditation offers significant heart benefits – Harvard Health. Available online: https://www.health.harvard.edu/heart-health/meditation-offers-significant-heart-benefits
Harvey. A. & Payne. S. (2002). The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy. 40(3), 267-277.
Mascal, M., Hafezi, N., Wang, D., Hu, Y., Serra, G., Dallas, M. L., & Spencer, J. P. (2019). Synthetic, non-intoxicating 8, 9-dihydrocannabidiol for the mitigation of seizures. Scientific reports, 9(1), 1-6.
Watt, G., & Karl, T. (2017). In vivo evidence for therapeutic properties of cannabidiol (CBD) for Alzheimer’s disease. Frontiers in pharmacology, 8, 20.
Wood AM, Joseph S, Lloyd J, Atkins S. (2009) Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 66 (1): 43-8.
GP
The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.
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