Have you ever confided to a friend that you really aren’t sleeping well? Have their well-meaning suggestions of a hot bath and milky drink left you frustrated?

When you are sleep deprived, the whole of your mental and physical wellness suffers. Thankfully, we can give you some really good advice to achieve better sleep. You’re welcome!

Sleep Facts

Firstly, let’s look at why sleep is so utterly essential for you.

It goes without saying, that without proper shuteye, the world can seem a pretty bleak place. As if being miserable and irritable wasn’t bad enough there are serious health implications connected to poor sleep.

Lack of sleep can lead to an increase in your heart rate and blood pressure. C-reactive protein associated with inflammation is then released which is an indicator of heart disease.

A reduction in reproductive hormones is another side-effect resulting in lower fertility levels. Studies of males with sleep apnoea have shown they have lower concentrations of testosterone. That means their libido also takes a hit.

Are struggling to control your weight? The reason why you may be human embodiment of the Hungry Caterpillar is that less sleep means greater levels of the chemical ghrelin. This is the hunger hormone. The hormone that encourages you to work through the fridge.

REM Sleep

Like most things in life, it is not only quantity but quality when it comes to sleep. Enough REM sleep needs to happen.

Not enough REM sleep changes the way your body processes glucose and type 2 diabetes can be the result. It’s also during this time that toxins are removed from your brain and scientists have found a link between a lack of deep sleep and the development of Alzheimer’s.

So how do you make sure that you get both the quantity and quality of sleep for optimal health and mood?

The answer is you need to create a bedtime routine.

Bedtime Routine For Better Sleep

Train your brain. A good routine will get you to sleep.  So when you start the routine every night the brain and internal body clock will start to feel sleepy. Try to start the routine at roughly the same time each night and get up at the same time every morning. Here are some ideas to help you create a routine that suits you.

For a start is your bedroom tidy and clutter free? Do you have nice, thick curtains that block out irritating chinks of light?

An aromatherapy diffuser is a useful addition to your room. Inhaling essential oils stimulates the olfactory system and then in turn the limbic areas of your brain. Certain oils can influence your heart rate, blood pressure and hormone balance resulting in a calmer and sleepier you.

If your libido hasn’t completely disappeared due to lack of sleep, a session between the sheets releases oxytocin the feel good hormone. Gents experience a surge in prolactin after an orgasm which promotes sleepiness.

How about other relaxation exercises? Stress is the enemy of sleep: Hatha yoga has a grounding effect on the emotions reducing stress. There are many good apps available that guide you through routines.

Be careful of screen time though. Try and come off devices an hour before you are aiming to go to sleep. The light from the screens has a negative effect on sleep. Twitter can wait until the morning.

If your mind is busy with thoughts of tomorrow, try writing a list to brain dump your jobs. Organising your tasks stops fretting in the darkness when you could be getting your nourishing sleep.

Stay Calm

Have you tried a weighted blanket? They were first used by occupational therapists for behavioural disorders but they are now used widely.

To be effective, you should use a blanket that is 10% of your body weight. They work on the principles of deep pressure therapy so the weight increases the amount of serotonin released into your blood stream. The happy hormone then calms you down. Just like a hug.

How Can Your Bedtime Routine Improve The Quality Of Your Sleep?

High levels of cortisol at night are linked to an increase in night-time awakenings which reduces the amount of REM sleep you have. You can lower cortisol by introducing CBD oil into your bedtime routine.

CBD is short for cannabidiol and is harvested from the cannabis Sativa plant. Now, don’t panic. CBD isn’t anything naughty. Cannabidiol doesn’t have THC, or tetrahydrocannabinol, the chemical that makes you high. Cannabis, or marijuana, does.

This is mostly because CBD is made from hemp: the seeds and fibrous stems of the plant. The hippy trippy stuff is taken from the buds and flowers of the female plant.

That’s probably more than you ever wanted to know but it’s important to make the distinction between CBD and cannabis. They are very different substances. Also, CBD is legal and cannabis very much isn’t.

Melo CBD oil is made from organically grown plants in Zeiningen, Switzerland. No horrid chemicals are used. Insects and fungi are used to manage the crop.

So how do take Melo CBD? You spray it under your tongue in the morning and as part of your bedtime routine. When first starting, four to five sprays is enough. To make the most of the CBD make sure you wait for forty seconds to a minute before having a drink or rinsing your mouth. Easy.

Now you have plenty of ideas to create a bedtime routine that will help you sleep better. Melo CBD is a simple addition. Better sleep will lift your mood, boost your health and restore overall wellness.

For good karma pass on this advice… just don’t bother with the warm milk and hot bath!