Every adult person needs at least 7 hours of sleep per night to stay healthy, focused and energized. But does every person gets 7 hours of sleep each night? Apparently, the answer is no. According to CDC, over 35% of adults in the US don’t get enough sleep. Whether the lack of sleep is caused by the tight working schedule or conditions like anxiety and stress, it may become a serious threat to our health and wellbeing.

Why it is important to get enough sleep

The importance of good sleep should not be underestimated, because sleep deprivation and sleep disorders increase risk of various chronic conditions and deseases such as depression, heart desease, obesity and type 2 diabetes, to name a few. Sleep deprivation and disorders can cause drowsy driving, which is very dangerous and may result in fatal consequences. That is why sticking to healthy sleep habits is so important. Let’s take a closer look at what those habits are.

Proven tips for better sleep

Adding supplements to your diet is also a good idea. Many people today use melatonin (the "hormone of darkness") supplements to get better sleep. And the next big thing are supplements that combine melatonin with CBD (cannabidiol) oil. Cannabidiol is a hemp derived non-psychoactive cannabinoid that, according to recent studies, may have anxiolytic and calming effects. Many people use CBD alone to sleep better, however, special blends that include CBD, melatonin and most of the times some other calming ingredients, is the best option for those looking for good night's sleep.

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1. Exercise

Regular physical activity is one of the most important habits that helps achieve better sleep. Consider including in your routine morning or evening runs, or gym or yoga classes at least two times a week. Even a nice walk before bedtime could do the trick - fresh air and exercise make us more relaxed and prepare the body for the restful night. The key here is routine: the exercise has to be regular.

2. Eat and drink well

Food is what gives us energy in the first place. A healthy plate should contain enough whole grains, vegetables, fruits and proteins of different kinds (meat, fish or beans). Drink plenty of fluids, preferably water and herbal teas. Too much caffeine or alcohol, as well as smoking, can affect the quality of the sleep, so moderation is your friend here.

3. Stick to the schedule

It’s important to go to bed every night and get up every morning at about the same time. Many shift workers experience sleep troubles due to inability to maintain sleep schedule throughout the week. When we go to bed at the same time every single night, our body gets used to this regime quickly, and this rule alone might be the solution to many people who don’t have any serious sleep disorders, but do have irregular sleep schedule.

4. Check your bedroom

When you’re in your bedroom preparing for the night, take a look around. Is your room quiet enough? Is it dark when you sleep? Does the room get enough fresh air? Is the temperature ok? To achieve restful sleep, we need to sleep in a quiet, dark room, at a comfortable temperature. Avoid sleeping with the TV on, turn off all lights and let melatonin do its job. Use blackout curtains and ear plugs if necessary. Make sure it’s not too hot and the room is well ventilated.

5. Take control over stress

Today, stress is one of the most common factors that negatively affect sleep. A lot of times, it’s not just busy schedule that doesn’t let us sleep enough, it’s also the pressure we’re under. And while it’s not easy to just let the stress go, there are things that you can try to reduce it. Improving work and life balance, having time for yourself is extremely important. If you feel that your work has taken too much space in your life and it makes you stressed, think of ways to balancing out working and private time. Spend time with family and friends; as trivial as it sounds, it actually works! Many people use meditation to relive stress. There’re tons of meditation apps on the internet for a reason.

Remember, if you feel very unwell and still can’t achieve restful sleep despite taking the above mentioned steps, you should see your doctor. Sleep disorders are not uncommon, and some people need professional advice to increase sleep quality.

Medterra Good Night Liposomal CBD+ capsules are designed to help you get to sleep faster, achieve deeper sleep and wake up well rested.