In our fast-paced world, prioritizing self care has become more important than ever. And one crucial aspect of self care that often gets overlooked is sleep. Quality sleep is essential for our overall well-being, both physically and mentally. Unfortunately, sleep issues have become increasingly prevalent, affecting millions of people worldwide. However, there are natural remedies that can aid in achieving better sleep, and one promising solution is CBD.
In this blog post, I’ll explore the significance of sleep for wellness and self care, discuss common sleep issues, share natural remedies for better sleep, and delve into how CBD can aid in improving sleep quality.
The Significance of Sleep for Wellness and Self Care
Sleep plays a pivotal role in maintaining our overall physical and mental well-being. It is during sleep that our bodies engage in critical restorative processes, including tissue repair, muscle growth, and hormone regulation. Additionally, sufficient sleep has a profound impact on our cognitive functions, such as memory consolidation, learning, and problem-solving abilities. Ensuring we get enough quality sleep is crucial for optimal health and performance in all aspects of life.
When we prioritize our sleep, we are effectively prioritizing our overall well-being. Self care plans should always include creating a conducive environment for quality sleep, as the benefits from proper rest carry through to the next day – and the rest of our lives.
Understanding Common Sleep Issues
Sleep problems have become alarmingly prevalent in today's society. From insomnia to sleep apnea, restless leg syndrome to snoring, these issues can significantly impact our daily lives and overall well-being by disrupting sleep patterns, which leads to fragmented rest. It is crucial to address these issues to ensure better sleep and overall health. Some common sleep issues include:
- Insomnia: Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or having non-restorative sleep. It can be caused by stress, anxiety, medication, or underlying health conditions.
- Sleep Apnea: Sleep apnea is a condition in which a person's breathing repeatedly stops and starts during sleep. It occurs when the muscles in the throat relax and obstruct the airway.
- Restless Leg Syndrome (RLS): RLS is a neurological disorder characterized by an urge to move the legs, especially during periods of rest. It can cause discomfort, tingling, or a crawling sensation.
- Snoring: Snoring is a common sleep issue characterized by loud and repetitive sounds produced during sleep. It occurs when the flow of air through the mouth and nose is partially blocked.
- Bruxism: Bruxism is a condition in which a person grinds or clenches their teeth during sleep. It can lead to tooth damage, jaw pain, headaches, and disrupted sleep.
- Sleep Walking: Sleepwalking (somnambulism) is a parasomnia that occurs during sleep. Sleepwalkers may engage in activities like walking, eating, or even driving while still asleep. Fatigue, lack of sleep, and anxiety are all associated with sleep walking.
- Sleep Talking: Sleep talking (somniloquy) is another parasomnia that happens during sleep. Sleep talkers typically experience talking or mumbling during sleep without being aware of it.
- Nightmares: Nightmares are vivid and disturbing dreams that cause feelings of fear, anxiety, or terror. They can disrupt sleep and lead to difficulty falling back asleep.
Natural Remedies for Better Sleep
Finding natural sleep remedies can make your bedtime routine even more effective without having to rely on medications. In your nightly self care routine, set aside some time for yourself to wind down. Some self care practices you can work into your regular routine include reading a book, journaling, meditating, taking a bath, unplugging for an hour, or doing whatever helps you create a sense of calm and relaxation before bed. On top of some nighttime rituals, you can incorporate some natural sleep aids such as:
Chamomile
Chamomile is an herb known for its calming and soothing properties. It has been used for centuries as a natural remedy to promote relaxation and improve sleep. It is commonly consumed as a tea and is known for its mild sedative effects. Chamomile can help reduce anxiety, ease restlessness, and create a peaceful bedtime routine.
Lavender
Lavender is a versatile plant with a pleasant fragrance known for its relaxing properties. Lavender aromatherapy can help create a calming environment that promotes better sleep. Many people find that incorporating lavender into their bedtime routine can contribute to improved sleep quality and better feelings of relaxation.
Magnesium
Magnesium is a mineral that plays a crucial role in various bodily functions, including sleep regulation. It has been recognized as a natural sleep aid due to its ability to promote relaxation, help regulate the body's internal clock, and play a role in the production of melatonin.
Melatonin
Melatonin is a hormone produced naturally by the body's pineal gland. It plays a crucial role in regulating the sleep-wake cycle, signaling to the body that it's time to sleep. Melatonin levels rise in the evening and decrease in the morning, helping to promote healthy sleep patterns.
Valerian Root
Valerian root is an herb with a history of traditional use as a sleep aid. It contains compounds that have a calming effect on the nervous system, promoting relaxation and reducing anxiety. Valerian root is often consumed as a tea or taken in supplement form.
It's worth noting that while natural remedies like chamomile, lavender, magnesium, melatonin, and valerian root can be beneficial for improving sleep naturally, individual responses can vary. It's always recommended to consult with a healthcare professional before starting any new supplements or herbal remedies, especially if you have underlying health conditions or are taking medications that may interact with these natural sleep aids.
How CBD Can Aid Sleep Physically and Mentally
CBD, or cannabidiol, is a compound found abundantly in hemp plants that has gained popularity for its potential therapeutic effects, including promoting better sleep. It can be a beneficial natural sleep aid, both physically and mentally. Here's how CBD can help naturally improve your quality of sleep:
Physically
CBD may help improve sleep by addressing physical factors that can contribute to sleep disturbances. CBD has been reported to help ease daily aches and pains, and by alleviating discomfort, CBD may help individuals achieve a more restful and comfortable sleep. Furthermore, CBD has been shown to have anti-inflammatory properties, which can potentially reduce inflammation-related sleep issues. Sleep deprivation has been linked to playing a role in causing persistent inflammation. By allowing the body to get the rest it needs, CBD may help improve “lack of sleep” related inflammation.
Mentally
CBD can also have a positive impact on mental well-being, which can contribute to better sleep. Chronic stress, anxiety, and racing thoughts can often disrupt sleep patterns. It has been found to have anxiety-reducing properties, helping to promote a sense of calm and relaxation. CBD interacts with receptors in the brain associated with mood regulation, such as the serotonin receptor. By modulating these receptors, CBD may help reduce anxiety and stress levels, allowing for a more peaceful state of mind conducive to better sleep.
Choosing the Right CBD Sleep Products
When it comes to choosing CBD sleep products, it's essential to consider personal preferences and needs, dosage, and administration type.
CBD is available in various forms, including gummies, tinctures, capsules, and topicals. Each type has its benefits and can be applied or used before sleep. For example, tinctures can easily be taken under the tongue, added to a bath before bed, or in a mug of chamomile tea. Topicals are easy to apply during your nightly routine to help soothe pain that may disrupt sleep. And CBD products like gummies and capsules can be taken before bedtime to help you fall asleep.
Once you’ve found your favorite form of CBD, it’s time to choose which type to take before bed. Broad-spectrum CBD contains multiple cannabinoids and terpenes but no THC. Full-spectrum CBD contains all the natural compounds found in hemp, including a trace amount of THC that some say help boost the benefits of CBD. Delta 9 THC is another cannabinoid that can aid in sleep and winding down at bedtime.
Improving Your Self Care Routine with Better Sleep & CBD
Quality sleep is a vital component of self care, and addressing sleep issues is crucial for overall wellness. Prioritizing sleep in your self care routine can have a profound impact on your overall well-being. By ensuring quality sleep, you provide your body and mind with the rest they need to function optimally. CBD offers a natural and potentially effective aid in achieving better sleep. Alongside other natural sleep remedies, incorporating CBD into your self care plan can further enhance your sleep quality, reduce stress, and promote relaxation.
As you explore different options for improving your sleep, remember that self care is an ongoing practice that requires consistent effort and attention.
About Lucille Vega, MD
Dr. Lucille Vega is a highly experienced board-certified physician with a strong passion for cannabinoid medicine and its potential in improving patients' lives. She received her MD from Dartmouth, completed a residency at Brown University, and has 23 years of practice in Family Medicine. Dr. Vega is the physician/owner of Vega Direct Medical Family Practice, and has dedicated the past 7 years to incorporating Cannabinoid Medicine into her medical approach.