Do you find yourself yawning through the day? A nap here, a nap there, but your night is full of mind racing, tossing and turning? Adults need 7 to 9 hours of sleep every night, but so many people struggle to get their Z’s. "New research reveals women who have under the recommended seven to eight hours of sleep per night are likely to have more wrinkles, spots and open pores than they would if they hit the hay early."
In this article, we will explore common sleep issues, and what you can do about them. The cannabinoid Cannabidiol (CBD) is becoming touted as one of the best natural sleep aids for those with sleep struggles because it's known to regulate circadian rhythms or sleep/wake cycles.
"I've been using Juna in the last few months, and I've noticed that my deep sleep on my Oura ring increased from 1 hour to 2-3 hours at night." - Ruvini Wijetilaka, MD Physician, Parsley Health.
CBD for Sleep
Since CBD is being researched for its pain-relieving and anti-anxiety effects, it goes without saying that it may also support with a good night’s rest. This is because pain and anxiety are often reasons we don’t get the sleep we need. Juna's Nightcap formula not only helps relieve stress but it's packed with other natural ingredients to help increase deeper sleep.
- CBD: helps with sleep by impacting your circadian rhythms, or sleep-wake cycles and restores balance to the endocannabinoid system, which helps you sleep deeper at a more restorative level.
- CBN: a minor cannabinoid known for its sedating effects.
- Chamomile: primes liver detoxification pathways and decreases cortisol levels in the brain, helping you enter those deep, reparative stages of sleep. Chamomile is commonly regarded as a mild tranquilizer, digestif and immune booster.
- Passionflower: scientifically proven to prolong your stage 3 (deep sleep cycle). More Stage 3 Sleep = more time your body spends in age-reversal mode. This stage is also when our brain enters glymphatic mode ( this is where the brain actually washes itself to clean out the waste leaving you feeling refreshed the next day)
- Terpenes: Myrcene, Nerolidol, B caryophyllene, Eucalyptol, A humulne, A -Pinene, D limonne.
"I religiously take Nightcap every night as it does promote deeper sleep. I do find myself feeling more well-rested in the morning when I wake up. The Ease is great for tensed days as I can literally feel my muscles relax shortly after taking it! Juna's the first and only CBD I have tried and will be sticking to Juna!” - Mandy B.
How to Track Your Sleep
Curious if CBD can actually help you sleep better? A great way to try it out is by dosing CBD and tracking your sleep. There are a variety of ways you can monitor the amount of sleep you get. Sleep trackers are helpful devices that give you data to better assess your sleep. Knowing your sleep patterns can help you figure out your problem, and how to fix it. Here are some common sleep trackers on the market:
- Wearables: Like Oura rings, these devices are worn on your wrist or finger as you sleep. They will keep track of your movement, heart rate, and sometimes breathing patterns. Some varieties can even be used for other purposes like tracking your meals and your daytime movements through footsteps, heart rate, and calories burned.
- Bedside devices: These devices work at your bedside, tracking body movement and breathing. They also track the temperature, humidity, light, and ambient noise in your room.
- Bed sensors: These devices go under your mattress or sheets. They track your movement and heart rate, and sometimes the temperature and humidity of the room. Smart beds are a variation in which these sensors are a part of the mattress.
What's Holding You Back From a Deep Sleep?
Now armed with the data from your sleep tracker, it is time to find out what is keeping you from Stage 3, deep, restorative sleep. What is causing you from getting a restful night’s sleep? Aside from any obvious factors like being a new mom with a baby that needs nurturing through the night, there are a few common reasons you may not be getting enough sleep. They are:
- Sleep disorders: There are some sleep disorders that cause recurrent awakenings, therefore reducing deep sleep. Examples include sleep apnea and periodic limb movements of sleep (PLMS). These disorders can be treated to bring you back to deep, restful sleep.
- Use of substances: Some of us can’t live without coffee. But the fact is that it is a stimulant that can reduce deep sleep, having an effect on you even hours after you’ve had your last cup. The use of medications like benzodiazepines and opioids can also affect deep sleep.
- Suffering from high stress, anxiety, and depression: Excessive worry and fear can make it hard to fall asleep and stay asleep at night. Being deprived of sleep can worsen anxiety, spurring on a cycle of insomnia and anxiety. This works in the same way for depression.
There are endless reasons for what may be causing your lack of sleep. Other reasons may include aging, pain, too much stimulation before bedtime, noise disturbances, an uncomfortable bed, or just feeling excited about something. Some issues can be resolved with a little awareness of the problem and self care.
Blue Light & Sleep
Another factor that can affect sleep is blue light. Our daily devices emit a blue light that affects our circadian rhythms. Devices that emit blue light are:
- - TVs
- - Smartphones
- - Tablets
- - Gaming systems
- - Computer monitors
- - Fluorescent light bulbs
- - LED (light-emitting diode) bulbs
Blue light affects the circadian rhythm by blocking melatonin, a hormone that naturally works in your body to make you sleepy. Your brain will interpret the light to mean it is daytime and not time for sleep. Therefore, your body will forgo its natural sleep-wake cycle and leave you wide awake at bedtime.
Guide to Better Sleep
Now that we know what may be causing your sleep problems, let’s explore what you can do about it. Here are some do’s and don’ts to ensure yourself a proper night’s rest.
Turn off electronic devices: As stated above, the blue light emitted as well as the stimulation they provide can keep you up. Combat this by shutting devices off two hours before bedtime.
Do not eat a heavy meal before bed: Eating late at night can make it hard to keep a consistent sleep rhythm, and encourages weight gain. We recommend keeping an eating window of 10 hours during the day to maintain a healthy metabolism and good sleep. If you are hungry before bedtime, eat something light and healthy such as oatmeal, yogurt, or nuts.
Don’t drink alcohol before bed: Who doesn’t like a glass of wine to wind down at night? But even though drinking may make you feel sleepy, the effect can wear off, then lower your melatonin and therefore disrupt your circadian rhythm. If you are in the habit of drinking nightly, you will notice your tolerance increasing and needing more and more alcohol to become sleepy.
Develop a bedtime routine: Having your own routine before bed will get you in the mood for sleep. We recommend a routine between 30 to 60 minutes before bed.
3 Ways to Get Better Sleep
Even if you are already a good sleeper, sleep quality can always be better. Here are a few ways to improve sleep no matter how many Z’s you are catching a night:
Jot your to-dos and thoughts down: Writing down the next day’s to-dos can help you get things off your mind and onto paper. Once you have done so, you have let your worries go for the time being. It will allow you to fully relax for the night. Then you’ll be fully rested when you wake up, prepared to conquer the day’s goals.
Not only is writing your upcoming tasks down a good way to release anxiety, so is writing down your thoughts. You can sum up the day’s events, explore any emotions you are feeling, or simply write a few words of gratitude for life’s little blessings. Writing is one of the best ways to clear your mind, which can allow for restful sleep.
Do some yoga: Relax your body and mind with a quick yoga session. This can help relieve any tension you may be having. Another helpful way to release tension is through foam rolling, which can be as beneficial as a massage.
Dose Juna Nightcap under your tongue one hour before bed. For best results, reduce screen time 2 hours before bed and lower thermostat to 68-70 degrees to prep your body for superior shut-eye. *This product is best-used cumulatively to reset internal rhythms.
Drink something warm with CBD oil: Infusing your favorite drink with CBD will give you the added calm you need to drift you into dreamland.
Bedtime Tea Recipes & Bedtime Tea for Sleep
We recommend a nice warm cup of chamomile tea an hour before bed. It has no caffeine and will be very soothing for those with sleep anxiety, disorders or insomnia. Drop our Nightcap in your tea for an extra boost of peaceful relaxation. You will find yourself drifting off in no time. Here is one of our all time favorite bedtime tea recipes.
If you’d like tea packets already integrated with CBD, try Sleep in Sunday Botanical Tea from Standard Dose. Pair your CBD-infused tea with your nightly routine sleep meditation.
Keeping a consistent bedtime routine will get you in the habit of sleeping at a set time. This will then ensure you get the coveted 8 hours. Having a bedtime alarm will help signal you to unplug from devices and start winding down for sleep.
To help you put together your new bedtime routine, we have come up with a sample sleep meditation to get you started. Adjust to your own liking of what works for you!
- 8:00 - Take a nice warm bath with a few drops of lavender essential oil
8:45 - Prepare Nightcap Sleep Tea
- 9:00 - Drink tea as you fill your to-do list and jot some notes in your journal
- 9:15 - Do a gentle yoga session with a few minutes of meditation afterwards
- 9:45 - Listen to your favorite music or ASMR
- 10:00 - Slide into bed and find yourself slowly drift into a peaceful and restful sleep
5 Ways to Stay Asleep
Once you’ve fallen asleep, do you stay asleep? Waking up several times a night can leave you exhausted in the morning. Here are a few things you can do to help you stay asleep:
Create an environment conducive for sleep: You can do this by keeping light, noise, and temperature at a comfortable level. Turn off any unnecessary lights before bedtime. Having any lights on can signal to the brain that it is daytime and you will be more likely to wake up or sleep restlessly. Additionally, lowering the thermostat to 68-70 degrees is a good way to feel drowsy. Cover yourself in comfy blankets and you will soon drift off.
Do not use your bed for any other activities except sleep and sex: Keeping your bed as a reward at the end of a hard day is a good way to sleep well. If you constantly spend time in your bed during the day, your body will be used to the comfort and will not sleep as well.
Get exercise during the day: Not only will you feel better, it will help you sleep better.
Avoid napping in the daytime: This disturbs your sleep at night because you aren’t tired.
Wake up at the same time every day: Avoid the urge to oversleep. If you keep a set time for sleep, your body will adapt to the cycle and allow for solid sleep you can come to depend on.
Cell Renewal During Sleep
Not only is getting good sleep essential for optimum performance in our daily lives, it is essential for cell renewal. Whether or not you’ve gotten a full 8 in last night is evident in your skin. Those who haven’t been sleeping well will have skin with a washed out or lackluster appearance. Research shows that just one night of bad sleep can cause:
- Swollen eyes
- Dark circles under eyes
- Pale skin
- Hanging eyelids
- More wrinkles and fine lines
- Drooping corners of mouth
This is because skin has its own circadian clock. There is an internal schedule in our bodies that involve different skin processes. During the day your skin is in protection mode, fighting off threats like sun damage or oxidation.
Nighttime is the time in which damage to cells and tissues are repaired, while regenerating new skin cells and applying oxygen and nutrients. Cell mitosis is at its peak between 11pm and midnight and happens whether you are asleep or not.
As you sleep your immune system is working away, which means the replenishment and renewal of your skin is in full effect. If you don’t get enough sleep, it is important that you apply a topical product because all the skin processes have slowed down, and your skin will not look renewed on its own.
New research also found that participants' fine lines and wrinkles increased in number by a 45% after they'd skipped sleep. Spots also increased by 13% in number and by 7% in visibility, while red areas on the skin increased by 8% and became 5% more visible according to the study.
Sleep for Anti-Aging
The fountain of youth: sleep. Almost every aging woman can appreciate whatever can provide glowing, younger looking skin.
As we’ve explained above, sleep is the time when your body repairs itself. The blood flow in your skin increases, collagen is rebuilt, and damage to cells from sun exposure is repaired. These processes reduce wrinkles and age spots.
In order to ensure you are optimizing your sleep for its anti-aging potential, we will go over some tips for making you look (and feel) younger:
Get a full night’s sleep: If you aren’t getting between 7 and 9 hours of sleep every night, your skin may age faster and will not recover as quickly from external stressors like sunlight.
Wash your face before bed: Going to bed with a dirty face can harm your skin’s appearance with large pores, dry skin, rashes, infections, inflammation, and acne outbreaks. Use a gentle cleanser to get rid of dirt, makeup, and built up oil.
Apply an overnight moisturizer: After washing your face, apply a gentle face oil that can soak into your skin and hydrate it as you sleep. You may even want to try an overnight sleeping mask.
Keep water near your bed: You lose moisture as you sleep, and this can dehydrate skin. This happens especially in environments with low humidity. Make sure to drink water if you wake up thirsty to replenish your moisture levels.
Sleep on your back: If you sleep with your face against a rough, cotton surface, this can irritate and compress your skin. This can result in wrinkles over time. Turning on your back eliminates this risk. But if you are a side of stomach sleeper, you can also buy a special pillowcase made of satin, silk, or copper-oxide. These materials are not so harsh on the skin.
Keep your head elevated: Elevating your head on an extra pillow can help with nasal drip, acid reflux, and snoring. This will help you sleep better, and thus benefit your skin. Elevating your head can also help reduce bags under the eyes due to the improvement of blood flow.
Best Natural Products for Sleep
Juna’s Nightcap Sleep Drops: A full-spectrum CBD oil featuring CBN, another popular cannabinoid known for its sedative effects. Mint and chamomile add to the soothing effects, combining with passionflower to support reaching stage 3 ( deep) sleep and for extra anti-aging benefits.
Sleep to Live Your Best Life
Sleep will no longer elude you now that you are armed with the knowledge, tips, and products to take you to dreamland. Get the rest you need to live your best life!
Disclaimer: This content is for informational purposes only. It is not provided to diagnose, treat, cure, or prevent any disease or ailment. It should not be interpreted as instruction or medical advice to displace the advice of your doctor or other medical professionals. We recommend talking to your doctor to prepare a treatment plan for any diseases or ailments.