0

Your Cart is Empty

6 RELAXATION TECHNIQUES FOR SLEEP

September 05, 2022 6 min read

6 RELAXATION TECHNIQUES FOR SLEEP

6 RELAXATION TECHNIQUES FOR SLEEP

CBD is growing in demand and hype, and many fans take it to improve their sleep quality. You can sleep better with the right relaxation tips like visualization, meditation, and aromatherapy. Here is all you need to know about CBD and sleep and the 6 relaxation tips that make you sleep better.

CBD is one of the many cannabinoids or active compounds in hemp plants. It remained under the radar for a long time but resurfaced after the passing of the 2018 Farm Bill. CBD is now part of the mainstream, and many fans take it to boost sleep. Still, it does not mean you let go of your relaxation techniques and focus on CBD since it is not a sleep medication. This blog helps you appreciate how CBD relates to sleep and the 6 tips you can couple with CBD to improve your sleep.

CBD and Sleep

CBD and sleep are not new ideas. Since passing the Farm Bill in 2018, people have been using the cannabinoid to manage many problems, including sleep. How does CBD measure up to sleep claims? According to Russo et al. (2007) and Chagas et al. (2014), CBD helps boost sleep. The studies pointed to the cannabinoid helping improve REM sleep disorder and calming the system, helping you sleep better. How, though, do you take CBD for sleep?

How to Take CBD for Sleep

CBD is a compound, and human cells cannot take it in this form. Therefore, you must take CBD in the forms the human cells can take to realize its effects. Such are called CBD delivery methods and are many. The primary method to take CBD for sleep is to take CBD oils and tinctures orally or sublingually. If you find them bitter and earthy, you can switch to CBD edibles like gummies. You also can swallow CBD capsules that might not be sweet but mask the CBD earthiness. Some CBD fans vape CBD oil, although it might cause lung irritation, as the Center for Disease Control and Prevention (2020) report shows.

Why You Need Relaxation Techniques for Sleep

The studies above showed that CBD might help with sleep. Still, CBD is not a sleep medication, and the FDA does not recommend it for this. However, relaxation techniques may help you improve sleep quality. Since they are more natural, they will likely make you feel more at ease. Here are the 6 tips that help you relax and prepare you for sleep.

Visualization

Visualization is also called guided imagery. It refers to how you pummel the mind to travel to a safe environment that soothes you and helps you sleep better. When you go to bed and cannot sleep, you often find yourself anxious and engrossed in thoughts of the past and future. Yet when you cannot help but think about sad things, you find it even harder to sleep. According to Harvey & Payne (2002), visualization can help you sleep better. The study shows that involvement in guided imagery controls your cognitive ability, helping you focus on safe environments that invite sleep and peace.

Gratitude Journaling

According to Wood et al. (2009), being grateful and optimistic and journaling such ideas help you sleep better, yet, this is not a new idea since it applies to the law of nature that implies that you attract the same energy you give. Being grateful makes you happy, and good moods are linked to sleep. Digdon & Koble (2011) reported that participants in a study who would go gratitude journaling 15 minutes to bed slept better. How about you try the same? It is as simple as taking a pen and a book and writing down what you feel grateful about throughout the day and reflecting on them.

Meditation

Many people use meditation to manage stress. When they feel tired and anxious, they meditate, and doctors recommend the same. Did you know that meditation could help you relax and sleep better? Many attest to the sleep-related meditation benefits. According to the Harvard Health Publishing (2013) report, meditation helps activate the parasympathetic nervous system, which has many sleep benefits. It slows down breathing, lowers heart rate, and encourages the 'digest and rest position for good sleep.' As you meditate, you barely allow the past or future in mind but encourage the present, hence why it would help you sleep better.

Yoga

Yoga is one of the best exercises you need for good health. There are many types of yoga, and you can select what to go for, depending on what you are looking for in the exercise. Did you know that yoga could help you relax and improve your sleep if done a few minutes before bed? Goyal et al. (2014) showed that yoga reduces stress and anxiety; without such conditions, you will likely enjoy sleep. Some people cycle, run, or ride a bike before sleeping and find it relaxing.

Deep Breathing

Deep breathing is one way to help you relax when you feel quite tense. Besides, breathing is part of many exercises, including yoga. Did you know deep breathing helps you relax and prepare for sleep? According to Jerath et al. (2018), deep breathing activates the parasympathetic nervous system, helping you relax and boost your mood. You might hold your breath for 7 seconds and release it, and doing this in succession goes a low way to boost sleep relaxation.

Aromatherapy

Studies believe in therapy in different aromas, and unsurprisingly, there are diffusers that people use to tap into aromatherapy and sleep better. According to Goel et al. (2005), lavender oils work with the olfactory system to send signals to the limbic parts of the brain, helping one relax to sleep and promote energy in the morning. It’s no wonder that some people add it to spray bottles and spray their pillows before bed. Others make lavender massage oil and use it for relaxation.

Conclusion

CBD oil has become part of the mainstream and promises to help the body a lot. Early studies show that CBD can help improve sleep by lowering anxiety and fighting the REM sleep disorder. Still, you need more than CBD to relax and sleep. Knowing the right relaxation techniques helps prepare the mind to sleep and wake up feeling re-energized. This article discusses 6 top sleep relaxation tips, including visualization, aromatherapy, yoga, and meditation.

References

Centers for Disease Control and Prevention. (2020). Outbreak of lung injury associated with the use of e-cigarette, or vaping, products.

Chagas, M. H., Eckeli, A. L., Zuardi, A. W., Pena‐Pereira, M. A., Sobreira‐Neto, M. A., Sobreira, E. T., ... & Crippa, J. A. D. S. (2014). Cannabidiol can improve complex sleep‐related behaviours associated with rapid eye movement sleep behaviour disorder in Parkinson's disease patients: a case series. Journal of clinical pharmacy and therapeutics, 39(5), 564-566.

Digdon. N. & Koble. A. (2011). Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well-Being. 3(2), 193-206.

Goel. N., Kim. H. & Lao. R.. (2005). An Olfactory Stimulus Modifies Nighttime Sleep in Young Men and Women. Chronobiology International. 22(5), 889-904.

Goyal, M., Singh, S., Sibinga, E., Gould, N., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D., Shihab, H., Ranasinghe, P., Linn, S., Saha, S., Bass, E., Haythornthwaite, J. and Cramer, H., 2014. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. Deutsche Zeitschrift für Akupunktur, 57(3), 26-27.

Harvard Health Publishing. (2013). Meditation offers significant heart benefits - Harvard Health. Available online: https://www.health.harvard.edu/heart-health/meditation-offers-significant-heart-benefits

Harvey. A. & Payne. S. (2002). The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy. 40(3), 267-277.

Jerath. R., Beveridge. C. & Barnes. V. (2018). Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Frontiers in Psychiatry. 9(780).

Russo, E. B., Guy, G. W., & Robson, P. J. (2007). Cannabis, pain, and sleep: lessons from therapeutic clinical trials of Sativex®, a cannabis‐based medicine. Chemistry & biodiversity, 4(8), 1729-1743.

Wood AM, Joseph S, Lloyd J, Atkins S. (2009) Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 66 (1): 43-8.