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How To Sleep Better At Night

With all of the pressures of modern life and all of the distractions keeping you up, it’s no wonder many people struggle to sleep well at night.

So what are the best methods for getting a better night’s sleep?

Establish a routine

We’ve all heard that having a good sleep routine is important, but why?

It’s simple really: establishing a routine helps you get better quality sleep. 

When you fall asleep and wake up at the same time every day, your body gets used to that pattern and starts producing hormones that help regulate your sleep. That means better quality sleep for you!

So how do you establish a routine? It’s easier than you think!

Set a regular bedtime and wake-up time and try to be consistent with these times as much as possible – even on weekends! This will help your body adjust quickly.

Avoid caffeine and alcohol before bed

These stimulants can keep you up at night by stimulating your brain. 

Caffeine can stay in your system for up to 12 hours after ingestion, so if you’re drinking coffee or tea in the afternoon or evening, it could be affecting your sleep quality.

Alcohol also affects sleep patterns because it disrupts REM sleep cycles, causing grogginess during the day and disrupting your circadian rhythm – the natural cycle of when we feel tired and wake up each day.


Reduce blue light exposure in evening

Blue light from screens can interfere with your circadian rhythm, which means that you’ll have a harder time falling asleep at night. 

You may also experience problems with eye strain, headaches and even anxiety if you’re exposed to too much blue light before bedtime. Your best bet is to eliminate screen time for at least an hour before you go to sleep so that your body has time to process the information it received and relax (or so that you don’t end up lying awake all night thinking about work).

Try a CBD supplement

CBD (cannabidiol) is a compound found in cannabis plants. It’s not psychoactive, meaning it doesn’t cause any kind of ‘high’.

CBD helps you sleep better at night by providing relaxation and a sense of calm. 

It also has anti-anxiety effects and can help reduce stress levels so it’s not just a good medicine for your body; it’s also a good medicine for your mind! 

When you take CBD before bedtime, it can help you fall asleep quicker and stay asleep longer than if you didn’t use it! 

CBD is available in edible form, studies have shown that CBD gummies for sleep can latch onto cells in your gut and immune system to relieve anxiety, therefore contributing to a better night’s rest. 

Buy Olio Lusso CBD Gummy Bears for an effective supplement that feels like a little treat before bed.

Optimise bedroom environment

The best way to optimise your bedroom environment for better sleep is to make it dark, quiet, and cool.

Darkness helps your body relax and recover from the day. If you’re having trouble falling asleep because you’re too light sensitive, use blackout curtains or an eye mask to block out the light.

Quiet is also important for getting good rest. If you live in a noisy area try wearing earplugs or be sure to turn off any electrical devices. 

Cool temperatures help our bodies fall asleep faster and stay asleep longer. Keep your bedroom at least 18 degrees Celsius (65 degrees Fahrenheit) throughout the night to ensure that your body stays on track with its internal clock and circadian rhythm.

Relax and clear your mind in the evening 

Try taking a bath before bedtime and drinking some herbal tea (chamomile is particularly effective). 

You might also want to spend some time journaling about the day’s events; this will help clear your mind so that you don’t lie awake thinking about them all night long!

Another effective relaxation technique is massage. Buy CBD Massage Oil (50ml, 500g CBD) from Loxa Beauty to unwind and relieve tension whilst enjoying the benefits of CBD, 

The next step is to implement some (or all) of these strategies into your life and start experiencing the positive effects for yourself!

Published by


Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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