by MARSHALL BONE
Do you find yourself tossing and turning at night, unable to catch a good night’s sleep? You’re not alone. Insomnia and other sleep issues affect many people and can impact their overall health and well-being. Thankfully there are a number of options to help combat sleepless nights.
Get in routine
Embarking on the path to a rejuvenating night’s sleep starts with the intentional establishment of a thoughtful sleep routine. This involves actively cultivating habits to signal to your body when it’s time to wind down. Embrace the concept of a consistent bedtime ritual, creating a series of calming activities before sleep. Whether it’s reading a book, practicing gentle stretches, or engaging in a brief meditation, these rituals serve as cues to transition from the busyness of the day to a more peaceful state conducive to sleep.
Crafting a sleep sanctuary further enhances your bedtime experience. Consider your bedroom as more than just a place to lay your head – transform it into a haven for relaxation. Choose comfortable bedding, regulate the room temperature, and minimize external noise to create an environment for restful slumber.
In this age, where screens are ubiquitous, reducing screen time before hitting bed becomes increasingly crucial. The blue light emitted by devices can interfere with the body’s production of melatonin, a hormone responsible for regulating sleep-wake cycles. Create a pre-sleep routine to unplug from electronic devices at least 30 minutes before bedtime. Engage in relaxing activities , such as reading a physical book, practicing gentle stretches, or enjoying a warm cup of caffeine-free herbal tea. This signals to your body that it’s time to prepare for rest, enhancing the overall quality of your sleep.
Put on the kettle
Indulging in the soothing ritual of calming herbal teas can be a delightful addition to your quest for tranquility and restful sleep. Consider chamomile tea, a time-honored remedy celebrated for its calming properties. Chamomile contains apigenin, an antioxidant that binds to specific receptors in the brain, helping to induce relaxation and alleviate stress. Its mild sedative effects make it a popular choice for winding down before bedtime.
Another herbal ally in the pursuit of serenity is valerian root. Valerian has been used for centuries as a natural remedy for various ailments, including sleep disorders. It contains compounds that may enhance the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve impulses in the brain. By promoting a sense of calmness and reducing anxiety, valerian root can contribute to a more tranquil bedtime experience.
To fully immerse yourself in the benefits of these herbal wonders, consider incorporating them into your bedtime routine. Brew a cup of chamomile tea or valerian root-infused blends about 30 minutes before bedtime.
Supplemental supports
When you’re seeking a better night’s sleep, exploring health supplements can be an intriguing avenue, although it’s important to approach this with careful consideration. One supplement which has garnered attention for its potential in promoting relaxation and improved sleep is cannabis.
Cannabis contains compounds called cannabinoids, with two primary players being tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is known for its psychoactive effects, while CBD is non-psychoactive and has gained popularity for its potential therapeutic properties. Both THC and CBD interact with the endocannabinoid system, a complex network of receptors in the body that plays a role in regulating various physiological processes, including sleep.
Users have reported positive experiences with cannabis, noting its potential to induce a sense of calmness, alleviate stress, and enhance overall relaxation. However, it’s crucial to approach the use of cannabis cautiously, considering individual tolerance levels, potential side effects, and legal considerations.
Before incorporating cannabis or any health supplement into your sleep routine, consult with a healthcare professional. They can provide personalized guidance based on your health history, potential interactions with medications, and individual needs. Additionally, consider the legal status of cannabis in your region as regulations vary widely.
Remember, the journey to a restful night’s sleep is highly individualized, and what works for one person may not work for another. If you’re considering these tips, prioritize informed decision-making and seek professional advice to ensure a safe and effective approach to enhancing your sleep.
Marshall Bone is a writer, copy strategist and all-around stylish guy who has been following trends in GQ for more than two decades. Voted best-dressed both his junior and senior year, Bone has continued this legacy and can be found covering various topics from men’s fashion to self care and grooming. He enjoys reading and is based in the greater Los Angeles area.
