Sleep Soundly

Let's talk about Sleep.  Lifestyle tweaks, thoughts from experts in this field, as well as how CBD might be a part of the answer..

Bedtime Drinks

Bedtime Drinks

There are many, many, many ideas on what to drink before you go to bed.  As with all of the articles found on this site, some might appeal to you while others are (literally & figuratively) not your cup of tea.  These drinks are intended to relax you and to help build a ritual that signals your mind and body that sleep is on the horizon.  Taken with our Arrow Method tincture (to be taken 30 minutes before you go to bed), this combo might help you get the sleep you so dearly crave. Below are a few ideas for things to try instead of popping sleeping pills.  Give them a whirl to see what...

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TIPS & TRICKS

Top Sleep Techniques

Wind Down and Clear your Head

Develop a relaxing bedtime ritual to help you prepare your mind for sleep.
This might come in the form of practicing a relaxation technique, or dimming the lights and listening to soft music or an audiobook. Most importantly, toss away those electronics and social media at least 30 minutes before going to sleep.

Keep in sync with your body’s natural sleep-wake cycle
Get in sync with your body’s sleeping and waking cycle. This essentially means developing a cycle and sticking with it so that you will be signalling to your body that once this routine kicks in, it is time to go to sleep.

Keep in sync with your body’s natural sleep-wake cycle

Get in sync with your body’s sleeping and waking cycle. This essentially means developing a cycle and sticking with it so that you will be signalling to your body that once this routine kicks in, it is time to go to sleep.

Exercise

As we know, stress is terrible for getting good sleep. Exercise decrease stress levels. See where I am gong here? Exercise during the day and/or go for a walk after dinner. Very rarely is moving your body a bad idea.

Eating and Drinking

Limit caffeine and nicotine. Don’t drink alcohol less than three hours before you go to bed. Big meals and sugary or carb heavy foods can also be disruptive to sleep.

Sleep Enhancing Supplements

Melatonin… this is giving your body a boost of what it naturally produces
Magnesium … helps in the regulation and production of melatonin
Valerian Root… sounds cool and is widely used in Europe… often made into tea
Lavender… most commonly used in aromatherapy form
Glycine … helps lower body temperature

Use the "4-7-8" Breathing Method

The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation.

It consists of a breathing pattern that relaxes the nervous system.

Here are the steps:

  1. First, place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth and make a whoosh sound.
  3. Close your mouth and inhale through your nose while mentally counting to four.
  4. Hold your breath and mentally count to seven.
  5. Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
  6. Repeat this cycle at least three more times.

 

Taking Control

One way to do this is to keep a sleep journal that has a record of your sleep patterns and other habits.

Write down how often you woke up during the night, what disturbed your sleep, and how much caffeine or alcohol you had during the day.

Sou might see a pattern of what you are doing and you can then make a plan to alter your sleep routine.

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