So it’s 1 am and you’re lying in bed staring at the ceiling making to-do lists in your head. Or maybe you fall asleep quickly, but wake up in the middle of the night and can’t go back to sleep. Whatever the case may be, you’re not alone. One in three adults don’t get enough shut eye for a variety of reasons including stress, too much caffeine, alcohol, and failure to wind down properly. Not getting enough z’s can make you gain weight, age your skin, and kill your sex drive. There are also some serious health side effects too like heart disease, high blood pressure, and having a stroke. Ugh, and you thought being tired was the only thing we needed to worry about. Getting a good night’s sleep can be difficult, but we have a few tips that are guaranteed to make you fall asleep faster and have a better quality snooze too!

The best nights sleep ever can be yours by following these 6 steps:

 

#1 Melatonin.

Melatonin is hormone produced in the brain that helps regulate the sleep cycle. This all natural, completely non-habit forming sleep aid will help you drift off into lala land and wake up rested and refreshed. Our favorite is Beauty ZZZZ from Hum Nutrition. Taken about 20 minutes before bed, this little miracle pill has totally helped us fall asleep and stay asleep. Completely life changing!

#2 Slather on a CBD salve.

We cannot say enough good things about CBD! It’s definitely having a moment right now, and for good reason. CBD has been shown to reduce anxiety, relieve pain, and even alleviate cancer related symptoms. Put a CBD balm on your hands and arms, just as you would hand cream, right before bed. You’ll not only have a better sleep, but you’ll wake up soft and moisturized too. We love Coco Bee Organics Canna Balm. Made with organic coconut oil, it deeply hydrates while it works it’s CBD magic. Their website is currently under construction but you can email aloha@cocobeeorganics.com.

#3 Take a magnesium supplement.

We swear by Natural Vitality’s Calm. It says it right the in the name. Initially, it only came in a delicious drink form, but now it’s available in gummies! Taking a magnesium supplement helps promote a better sleep and reduces stress naturally.

#4 No screen time before bed.

This can be a hard one for a lot of people, but avoiding screens can really help you fall asleep faster and improve the quality of your sleep. TV’s, phones, and computers emit blue light that can keep you from getting a proper snooze. Avoid screens for 2 hours before bed in order to help regulate your sleep cycle. Read a book, take a bath, have a cup of tea, avoid checking those emails, and vegging in front of the TV.

#5 Diffuse a sleep inducing essential oil blend.

There is nothing like a soothing scent filling the air while you drift off to sleep. Most contain a combination of lavender, chamomile, sweet orange, and frankincense. These are all guaranteed to calm nerves and relax the mind. We are in love with NOW Peaceful Sleep. Don’t have a fancy diffuser? Whole Foods sells one for about $12 that just needs a small candle!

#6 Find the right temperature.

It may sound silly, but temperature is one of the most important factors that influences our sleep. Being too hot or cold during the night can wake us out of, what would have been, a deep sleep. Experiment with the temp on the thermostat ( the optimal temperature is usually between 65-75 degrees F) and make sure you have the right amount of covers or blankets.

Happy sleeping!

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