How to Fall Asleep Quickly

Health and Wellness
// May 30, 2017
Lavender aroma flower

Your mind is reeling, you’re restless, and the clock keeps haunting you, revealing every hour that goes by, reminding you of how little time you have left before your alarm goes off. Your body is exhausted, heck your mind is too, but you just can’t get to sleep. There’s nothing worse than “waking-up” having hardly slept at all, with a groggy mind and drained body.

Don’t think for a second that you’re alone in dealing with this! A study conducted at Université Laval concluded that 40% of adult Canadians suffer from sleep disorders. That’s a shocking number, but in an over-stimulated, over-worked society, it isn’t that hard to believe.

Luckily there are some sure-shot ways to help you get the deep sleep you deserve and need.

Cannabis (CBD/THC)

Suprise! Who would have guessed that cannabis would make the list? Cannabis has been helping thousands of people treat sleeping disorders for years and years, it may even be the number one use for cannabis these days. It helps the body relax, and alleviates stress, which are huge contributors to sleeping disorders. Studies have proven that not only does cannabis help you fall asleep more quickly, but it also creates a more restful, deep sleep.

There are many methods of consuming cannabis. For those who don’t want to smoke there are alternatives like capsules, phoenix tears, tinctures, and edibles. When ingesting Cannabis it’s important to give yourself up to an hour before desired sleep time, as they take a while to kick in. You can also vape or smoke cannabis for quicker results.

When picking your strain, make sure to go for a heavy indica. For the most part, strains with titles including  “death, kush, or OG” are usually great options. Ask your budtender for the “heaviest” strain in store to make sure you’re getting something super relaxing and sleep-inducing. Pro Tip: Letting your weed cure longer increases it’s CBN content, making it even more effective for sleep disorders. Save your older stash for bed-time joints!

Bedtime Ritual

In order to remain in a state of balance it’s essential that our bodies are given a routine. A good evening ritual can make all the difference when it comes to falling and staying asleep. Firstly, unplug from everything at least an hour before bed. No cell phone, no TV, no computer. Keep artificial lighting and electronics to a minimum, as they stimulate the brain and make it harder for you to fall asleep. Instead try doing things that help clear the mind and relax you. Journaling is a great option as it gets your thoughts out of your head and onto paper, creating a great release. You could try some breathing meditations (see youtube, there’s tons!). Doing even 5 minutes of breath work can help relax the nervous system and decreases anxiety substantially. Reading a good book can be of benefit if you want to unwind without the stimulation of television. Take a bath, drink herbal tea, sit outside and take some big breaths of fresh air. Whatever you decide to do, try making it consistent, so your body can adapt its circadian rhythms to know when it’s time to unwind.

Herbs for Sleep

Cannabis isn’t the only sleep-inducing herb out there! In fact there are tons of herbs that have been used for thousands of years in traditional Chinese medicine and Ayurvedic practices. Although typically less clinically studied, these herbs have been used with success for many years. Here are three great options:

Valerian Root

Valerian reduces the time it takes to fall asleep while improving the quality of sleep. It’s one of the best herbs out there to naturally cure insomnia. It works by increasing your brain’s GABA levels, which in high enough quantities can create a sedative effect. It’s extremely safe and can be used daily.

Hops

Hops tea is useful for neutralizing anxiety, insomnia, and stress. Hops herbs stimulate digestion and work as a sedative causing relaxation in nerves while providing restful sleep. The chemical compound of Hops allows it to reduce body temperature and locomotor activity. This increases the ketamine-induced sleep by the herb.

Rose Petals

Rose petal tea is a natural stress buster.  It works by balancing stress and emotional hormones through calming down the nervous system. Its tranquilizing properties enables it to induce sleep as well, plus it tastes delicious!

One of the best ways to consume these herbs is in tea form. The warm hot water combined with the healing properties of each herb can really help to soothe and ease the body into relaxation. There’s a great CBD tea blend by FLEURS that’s designed specifically to help you get to sleep quicker and stay asleep longer. It has all the above herbs plus more, and 7mg of CBD per bag. Try adding a cup of tea to your evening ritual!

Scents for Sleep

Aromatherapy works wonders for anxiety, stress, and sleep disorders. Although it may not be enough on its own, the combination of aromatherapy and other herbal night-time remedies can create a well rounded evening practice that will help you get your much-needed rest. Just like cannabis contains essential oils, many other plants also carry essential oils. The more technical term for these oils is TERPENES, and most plants carry them. This complimentary practice uses the scents derived from these terpenes to help balance the body and mind. There are many ways to use aromatherapy. You can buy a diffuser to get the whole room smelling amazing. You can add a couple drops to some water and put it in a spray bottle to spritz on yourself or on your pillow. You could mix a few drops into an unscented lotion, or better yet, directly into your evening bath. The best scents for reducing anxiety and increasing relaxation are lavender, lemon, bergamont, ylang ylang, and jasmine. Use just one scent, or create your own concoction.

At the end of the day, make sure you’re giving yourself a proper evening routine. You need adequate time to unwind, unplug, and relax. When counting sheep just isn’t cutting it anymore, try one or all of the above methods to help get you dozing off!

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