EVENING ROUTINES & CBD – HOW TO WIND DOWN FOR RESTFUL SLEEP

Evidence based

Are you looking for a way to sleep better, feel better, and even rewind your body’s biological clock?

If so, then look no further than the evening routine. A good evening routine sets the stage for a restorative night’s sleep, which sets you up for an awesome next morning. Here’s how it’s done. 

  • Wind down with a book
  • Take a relaxing bath
  • Turn off blue lights 
  • Try long-lasting CBD Caps
  • Try CBD-infused tea

WHY SLEEP IS SO IMPORTANT

Before going into the ins and outs of bedtime routines, however, let’s look at why sleep is so important. 

Sleep is when your body recharges its batteries, repairs the countless cellular damages done during the previous day, and produces the majority of its hormones. 

Failing to get adequate sleep can lead your body to produce larger amounts of stress hormones like cortisol. Cortisol, in turn, is a truly catabolic hormone — it breaks down your skin and connective tissue, leading to a prematurely aged, tired-looking appearance. Just in case you needed one more reason to put a priority on sleep, there it is! 

With all that said, here are some ideas about how to sleep better. Just keep in mind that this article won’t be all about CBD. 

While we’re big fans of CBD here at Medterra, we also realize that CBD isn’t everything. It’s just one part of the puzzle that is evening routine bliss… 

WIND DOWN WITH A BOOK

Books are better than screens when it comes to sleeping well. For one, they don’t emit blue light (more on why that matters soon). Two, the metronomic cadence most people read to themselves sets the mind up for sleep pretty perfectly. Reading is relaxing — and relaxation is a close relative of sleep. 

More than a few studies confirm that reading makes it easier to have deep, restorative sleep. Fittingly enough, the opposite is also true: sleeping enough boosts your IQ and reading ability. Talk about a positive feedback loop! 

TAKE A RELAXING BATH

Few things match the healing power of a relaxing bath, particularly after a stressful day in the office or a long day on the field (for all you pro athletes out there). Bathtime is also a wonderful form of me time where you can get away from others and just be alone with your own thoughts. Its relaxation-boosting effects pretty much have to be felt to be understood. 

What makes baths so relaxing? Probably the fact that they foster mental stillness and raise your body temperature, which sets the stage for future sleep mode. 

Bonus points if you throw some Epsom salt, bath bombs, or other magnesium sources into your bath. These substances relax your muscle fibers and make bath time even more relaxing. 

TURN OFF BLUE LIGHTS 

Research shows that blue light can hurt your sleep by tricking your body into thinking it’s still day. 

Unfortunately, virtually all modern tech devices —  and many appliances, ceiling lights, even street lights — are lit with blue light. While modern lighting is convenient, the wavelength of these light sources spells biochemical disaster. 

Today we’re spending more time under said light sources than ever, largely thanks to COVID lockdown-induced boredom. A 2020 study from the Journal of Ophthalmology found that over 30 percent of its participants were using a blue-light-emitting device between 9 to 11 hours a day, and another 15 percent were using such devices 12 to 14 hours a day. Taken objectively, these numbers are shocking. 

What does nighttime screen time do? It’s linked to all sorts of undesirable stuff. 

Blue-light screens mess with your body’s circadian rhythm, sending a signal to ‘wake up!’ when it’s actually time to wind down. Studies show that as little as 2 hours of blue light exposure disrupts sleep by preventing melatonin release. Many sleep experts now recommend powering down your devices 3 hours before you want to get some shut-eye. 

Blue light exposure has also been linked to increased rates of certain types of cancer, including eye cancer, breast cancer, prostate cancer, and colon cancer. These associations are clearly seen in night shift workers, but they likely apply to anyone who overdoes the blue light late at night. 

Blue light impacts kids even more strongly. Their still-developing eyes are more easily permeated by blue-light screens. Excess screen time has been correlated with nearsightedness, hyperactivity, and even obesity. Consider shielding your children from these dangers by getting them off the devices after sundown. 

If you must use blue light at night, there’s one simple safeguard: blue-blocking glasses. (True blue-blocking glasses will have an amber lens, not a clear one.) If you have children, it might also be wise to invest in their health by getting them a pair, too. As one study put it, “amber lenses represent a safe, affordable, and easily implemented therapeutic intervention for [blue-light-related] insomnia symptoms.” 

And don’t neglect the fact that melatonin is produced in the morning, in response to natural sunlight — so be sure to get some morning sun too! 

TRY LONG-LASTING CBD CAPSULES

Another great option for supercharging your sleep? Medterra’s Capsules. They provide efficient, fast-acting delivery of hemp alongside a soothing blend of sleep enhancers. 

Plus they kick in fast!

TRY CBD-INFUSED TEA

They say variety is the spice of life, so here’s a third CBD-centric option: try infusing it into your favorite bedtime tea. 

Making CBD-infused tea is easy. Just place a few drops of our Oil Tincture into your favorite mug, right alongside a tea bag of your choice. 

Made with our American grown hemp extract and MCT oil, this premium tincture is available in strengths of 500mg, 1000mg, and 3000mg (opt for the 3000 if you really need a morning kick). 

And don’t forget about the chance of experiencing some plant+plant synergy. Many popular teas include essential oils and related flavonoids that are relaxing enough to have pro-sleep effects.  Of course, be sure to avoid green tea and other varieties that contain caffeine in the hours prior to bed. 

SUMMING THINGS UP

Sleep is one of the most crucial aspects of overall health there is. 

In theory, sleeping better is delightfully simple: it just requires the elimination of stress and the avoidance of confusing circadian signals (we’re looking at you, blue light). 

In practice, however, we don’t blame you if you feel like you need all the help you can get. That’s what CBD’s there for! If you haven’t already, try adding it to your evening routine. We think you’ll walk away happy…and well-rested.