Premium CBD and Catching ZZZs: Our Guide to Achieving Deep Sleep
Do you ever feel jealous when you hear people talk about sleeping soundly? You're not alone. In fact, more than a third of the adult population struggle to get the amount and quality of sleep they need, according to a recent global report from the Centers for Disease Control and Prevention (CDC).
There are many different factors that can contribute to poor sleep quality. For instance, we all have nights when it is so easy to take complete rest for granted, especially when binge-watching our favourite series sounds like a perfect way to unwind from all the real-life stressors around us. While getting into bed for a midnight marathon and watching until 3 am might seem like harmless fun, some research suggests otherwise.
Depriving yourself of sleep can wreak havoc on your mental health and overall wellness. It has been found that sustained periods of sleeplessness can lead to impaired memory, and even severe brain damage in some cases. It can also impact other aspects of life, such as mood, behaviour, immune function, concentration, and even sex drive. This could explain why most of us don't usually feel as great as we should during the day when we haven't gotten enough sleep at night.
With millions of people worldwide experiencing some irregular sleep-wake issues, it comes as no surprise that improving sleep quality is rapidly turning into a lucrative business. Many insomniacs spend a lot of money and time on doctor visits and medical costs, tapping into over-the-counter sleep aid prescriptions to fall asleep. Unfortunately, relying too much on mainstream sleeping medications have always been linked to some adverse results, such as drowsiness, sleepwalking, daytime sleepiness, and chemical dependency. As a result, health experts suggest that sleeping pills are not clinically designed for long-term use.
As you commit to a healthier sleep schedule, you might come across the newly developed wellbeing supplement known as CBD. Studies on its therapeutic potential may be limited at the moment. However, the good news is that more and more researchers are finding hope in CBD to help promote quality sleep with little-to-no-side effects.
If you haven't heard yet, there is a growing public interest in the purported benefits of CBD that has encouraged many researchers to study its potential effects. Premium CBD products now come in many various forms, including capsules, body oils, tinctures, gummies, and more. It might surprise you to know that CBD is even infused in sprays for bedsheets and pillows these days.
While that sounds dreamy, you might still want to ask yourself whether or not these products actually work before finally jumping on the bandwagon. We, at CBII, are here to give you all the answers you're looking for, starting off with everything you need to know about CBD.
What is CBD?
CBD stands for cannabidiol, an essential cannabinoid (or chemical compound) of the cannabis Sativa plant. The cannabinoid can be extracted from either the two subspecies of the plant, namely hemp and marijuana. Both strains can produce over a hundred biologically active cannabinoids, of which CBD is the second most prevalent.
Tetrahydrocannabinol (THC), being the most abundant cannabinoid, is the main constituent of marijuana, and is responsible for any 'euphoria' or 'high' sensation associated with its use. Unlike this psychoactive component, CBD is not likely to produce any intoxicating effects, whether it is obtained from hemp or marijuana (though commercial strains are always derived from CBD-rich hemp). In light of this, CBD is not something to be confused with THC, as these cannabinoids may have very different effects on a person's mind and body.
Instead of intoxication, CBD is reputed to have a range of potential health benefits over the past few years. It is promoted to help supplement the conventional treatments for symptoms of pain, anxiety, and other related health conditions.
Moreover, some research (and anecdotal evidence) has found that CBD may also help with the improvement of sleep quality by supplementing some symptoms of specific health conditions that can contribute to the development of many sleep problems. We usually try to segment sleep, pain, stress, anxiety, and other related symptoms separately. However, as it turns out, these symptoms are often connected to each other, meaning you are less likely to sleep well if you are in pain or anxious or stressed.
To understand how CBD may possibly impact sleep, you need to find out the root of what causes you to sleep so poorly. Aside from what we've mentioned above, there are other things that can trigger poor sleep.
Different Types of Sleep Disorders and Their Causes
Sleep disorders are a group of health conditions that involve issues with the quality, timing, and amount of sleep, which usually result in an impairment of a person's daytime functioning. These can be caused by stress, busy schedules, and other external influences.
On occasion, they are only part of ageing. While sleep conditions related to these natural factors are not something to be alarmed about, prolonged sleeplessness may heavily interfere with your daily life; and may eventually indicate a sleep disorder or lead to further health issues when left untreated.
In some cases, sleep disorders can be an underlying symptom of another health condition, such as an anxiety disorder. Once treatment is obtained for such medical or mental issues, a sleep disorder may also be supplemented (for example, with CBD oil). Otherwise, sleep disorders that are not caused by another condition may be managed well with a combination of conventional treatments, supplements, and certain lifestyle changes.
There are many various types of sleep disorders, which are usually grouped into categories according to their causes and severity. Knowing your sleep condition and its underlying causes is an essential step in finding ways to address them. Here are some common types of sleep disorders to help you identify your specific sleep condition.
Insomnia is a pervasive sleep disorder that is characterised by difficulty in falling asleep or staying asleep. It can be classified into three types, such as:
- chronic insomnia (occurs on a regular basis for at least 30 days)
- intermittent insomnia (occurs every now and then)
- transient insomnia (lasts for just a few nights)
Regardless of the type, insomnia can be influenced by several things around you, such as light, noise, or extreme temperatures. It can also be a result of some poor sleep habits or irregular sleep schedules due to several life circumstances, such as jet lag, hectic life events, or shifting schedules at work. Some health conditions, including stress and anxiety, hormonal imbalance, or digestive problems, may also trigger insomnia.
Sleep apnoea occurs when there are specific abnormal patterns in breathing during sleep without any identifiable causes. It is a potentially serious sleep disorder that causes the body to take in less oxygen, which interferes with your sleep and leads to severe health conditions (or even sudden death in some extreme cases). There are two types of sleep apnoea, namely:
- obstructive sleep apnoea (a pause in breathing during sleep due to obstructed or too narrow airway space)
- central sleep apnoea (caused by a problematic connection between the brain and the muscles that control your breath).
This condition is often linked with a 'jerking awake' motion, an involuntary muscle movement (usually in the legs) that occurs during your sleep. It is a common type of sleep disturbance known as a hypnic jerk. During your sleep, you suddenly feel as though your body is falling, trying to catch itself, and then jerking awake abruptly with a rapid heartbeat. A hypnic jerk is a widespread occurrence, so it is nothing to worry about. However, jerking awake throughout the night could be a sign of sleep apnoea.
Hypersomnia, also known as 'excessive daytime sleepiness (EDS)', is a sleeping condition in which a person experiences difficulty in staying awake during the day. It can also be characterised by recurrent episodes of prolonged sleep during the night. Suffering from hypersomnia can cause you to fall asleep at any time, whether in the middle of office work or while driving on the road. This condition may not be as alarming as the ones mentioned above; however, it can cause distress when it comes to your daytime functioning, and can also cause potential harm in case of falling asleep while driving.
Narcolepsy is a sleep disorder that is usually associated with certain neurological conditions. A little similar to hypersomnia, narcolepsy is also characterised by sleep attacks that occur during the day. The only difference is that when you suffer from narcolepsy, you are likely to fall asleep without warning- you just tend to pass out.
The disruptive sleep attacks that occur in narcolepsy can be an underlying cause of sleep paralysis, another sleep condition in which a person is physically unable to move right after waking up.
Parasomnias are a group of sleep disorders that are characterised by certain abnormal movements while you are asleep. Some common subconscious behaviours include sleepwalking, sleep talking, groaning, teeth grinding, or jaw clenching. In some cases, parasomnias involve some recurrent screaming due to nightmares. This condition can be triggered by several factors, including genetics (as it may be hereditary), certain mental health conditions, and other sleep disorders like sleep apnoea.
What are the benefits of a good night's sleep?
Getting a decent amount of consistent, regular sleep on a daily basis is not only a good idea but also a vital one. Just like exercising and eating a balanced diet, sleeping is also essential in obtaining optimal health and wellbeing. Here are some of the many health benefits associated with obtaining a good night's rest.
While there is no magic potion that can raise productivity, science suggests that sleep is a great (yet low-cost!) alternative. Researchers have known for many years that a good night's sleep is beneficial for improving a person's productivity, performance, and general life safety. Many people are losing sleep because of the admirable act of spending more time to make the most of the day or get some important things done.
However, as ironic as it may sound, a study published in the Journal of Occupational and Environmental Medicine has found that workers are less productive when they are sleep deprived. Hence, most adults need somewhere between seven and nine hours of quality sleep in order to function more efficiently the next day- even if that means some things on the to-do list get left till tomorrow.
Better Brain Function
Sleep is essential for many different aspects of brain functions, including cognition, concentration, and performance. Have you ever experienced difficulty remembering things when you are extremely tired and sleepless? Basically, it could be a sign that your brain is not getting enough rest, too. While your body is resting soundly during sleep, your brain is busy reorganising and possibly storing memories to help you remember and process information the next day.
Research suggests that good quality and quantity of sleep can help improve your problem-solving skills and memory, making you more thoughtful and more ready for work in the morning. It doesn't necessarily mean that you can answer all those quiz bee questions in a snap. Instead, you may feel sharper and more attentive throughout the day, which is a good thing all by itself!
As a result of today's technologically-driven and fast-paced lifestyles, your body usually reacts to poor sleep by producing a heightened level of stress hormones. Hence, sleep deprivation renders you with a tendency to become more emotionally impulsive and sensitive to negative stimuli (such as any undesirable acts or situations). Following a regular sleep routine, on the other hand, is said to be a powerful stress reducer. It calms your mind and body, regulating your mood and enhancing your decision-making- which is why you are more likely to be able to deal with stress hormones when you are well-rested.
The duration and quality of sleep can have a significant impact on many health risk factors, including heart disease. It has been found in a study published in the National Library of Medicine that people with inadequate sleep are more susceptible to developing heart diseases than those who sleep between seven to eight hours daily.
Just like your brain, your heart is also regenerating its fundamental functions while you are asleep in order to maintain balance in blood circulation. By getting plenty of restful sleep, you encourage your body to be in a constant state of relaxation, while allowing your heart to generally keep your blood pressure under control.
Earlier studies have revealed that even partial night sleep deprivation can heavily impair your immune system. A weak immune system can hardly protect your body from environmental toxins and free radicals (unstable molecules that can negatively impact your cells and cause illness as a result). It does make sense that most of us are more likely to develop a cold when our bodies are tired and sleep-deprived. Deep and regular sleep habits help us prevent this by allowing your body to fight back. During sleep, your body is producing extra proteins that help boost your ability to combat infections.
Better calorie regulation
Poor sleep has always been associated with weight gain, being one of the many risk factors for developing obesity. The impact of sleep on gaining extra weight can be influenced by numerous triggers, including hormones, motivation to exercise, and high-calorie food cravings. It's vital to remember that a good night's sleep won't directly make you fit. However, it can help you keep your weight under control by regulating the hormones that affect your appetite- causing you to feel hungry and become more vulnerable to overeating when you lack sleep.
How to Optimise Your Sleep Quality
It's time to switch off and fully embrace the necessity for adequate sleep. This might be easier said than done. But, once you do so, you'll be surprised as to how far it can change your life for the better (and might as well thank us later). Here are some mindful habits and activities that will potentially help you sleep better and longer at night.
Performing a 10-minute bedtime yoga
Incorporating a quick yoga session into your pre-bedtime routine can be a fun and relaxing way to let go of everything that you are holding onto, mentally or physically, before driving into a restful night of deep sleep.
Bedtime yoga is said to improve the quality and duration of your sleep by promoting extreme relaxation. This is particularly useful for those who have insomnia or minimal time to sleep. Aside from enhancing your sleep quality, a consistent yoga routine also shows promise when it comes to losing weight and feeling more fit overall.
Seated mindful breathing
After performing some relaxing yoga poses, a seated mindful breathing technique is an excellent and easy way to cool down. It was initially developed as a training method for focusing on the present time, rather than worrying about the things that might happen in the future. This kind of "letting go" meditation allows sleep to occur naturally.
Following a rigorous sleep schedule
Another essential step towards getting better sleep is to take control of your daily sleeping time. Choose a sleep-wake schedule and stick with it. You may also wish to apply this trick even on weekends or other days when you are most likely tempted to set aside your sleep time.
If you need to change your sleep schedule, it is usually best to make such adjustments little-by-little, and then work your way up with a maximum time difference of 1-2 hours per night. This way lets your body get accustomed to the changes in your schedule, making it easier and more sustainable for you to follow your new sleep-wake plan.
Creating a sleep-inducing bedroom
Your bedroom is one of the many factors that can compromise the quality of your sleep. Make sure you are sleeping in a specialised environment that promotes peace and relaxation.
Essentially, it is best to decorate your sleeping area with blackout curtains over your windows, to completely block the light that comes from the outside and prevent it from interfering with your sleep. You may also prefer to cover your eyes with a sleeping mask if you are working on a graveyard shift and have to sleep during the day.
Any scented candles that you find calming are other decorative pieces that are worthy of investment. Our floral-scented CBD candles are uniquely made with natural hemp wax and added essential oils (such as lavender, bergamot, and neroli) to potentially soothe and calm your senses and transition your bedroom into a place of uttermost serenity.
You can also focus on maximising comfort and minimising distractions inside your bedroom by trying out some other sleep essentials, such as:
- High-Performance Mattresses and Pillows (to ensure your spine and muscles receive proper support throughout the night to prevent pains and aches when you wake up)
- Plush-weighted Blankets (to maintain a comfortable temperature during cold, breezy nights)
- White Noise Machines (to eliminate nearby sources of noise in order to cultivate peace and quiet in your sleeping area)
- Heating/Cooling Systems (to regulate an ideal bedroom temperature and avoid waking up into extreme heat or coldness)
Supplementing with CBD
A handful of healthy habits that you can make during the day may help pave the way for an all-improved sleep at night. Start the day right by performing a few sets of exercises, followed by a hearty (but healthy) breakfast. Instead of drinking coffee or any caffeinated drinks that are highly known for their masking effect on your sleep drive, you may also opt for taking supplements to potentially keep you energised throughout the day without compromising your sleep quality.
Our premium collection of CBD capsules are vitamin-packed, leaving you with potentially strong immunity all day and all night. For starters, we recommend taking 2-3 capsules a day (starting with low doses and working your way up as needed) with a glass of water after every meal or before bedtime.
While the evidence on CBD's potential sleep impact is admittedly limited at this point, some preliminary researchers believe that CBD may be interacting with CB1 and CB2 receptors in your endocannabinoid system (ECS). These receptors are mainly responsible for managing pain, inflammation, relaxation, and therefore are likely connected to regulating sleep.
Our Final Thoughts
Although studies into the effects of CBD for sleep are relatively new, mounting anecdotal evidence has initially shown promise in the management of sleep, stress, and anxiety.
Then again, it is important to understand that CBD products are not intended to treat or medicate any sleep conditions. Alternatively, following our sleep-inducing techniques outlined above, alongside a few tweaks in your daily lifestyle habits, and possibly even supplementing your conventional treatments with CBD may potentially make a big difference.
The modern world has placed a high value on 24/7 productivity, which could eventually take a toll on your overall wellness if rest is not prioritised. So, catch some ZZZs tonight, and sleep your way to a much more productive tomorrow!