How to Optimize Your Sleep to Improve Your Overall Health

So, we all know we need to get a good night’s sleep and how important it is to our overall health. But we also know it’s easier said than done. Making an effort to obtain a healthy night’s sleep takes discipline, commitment to our wellness and incorporating smart and healthy habits, and lifestyle choices. 

Here we will explore an overview of the benefits of a good night’s sleep and later discuss strategies to improve your sleep habits. 

Because where does good health begin? In your sleep!

1. Better Memory Retention

Sleep is crucial to more effective learning and memory formation, and without obtaining sufficient sleep you are making it harder for your brain to focus, absorb and retain information. Did you know memories are also stored in your brain during sleep? So, if you’re not getting enough sleep, your brain will lack enough time to properly save and stow away memories for you to retain them later on when you may need them. It is also more difficult to focus and learn new information during the day. Simply put, get enough sleep so you can stay sharp.

2. Happier Mood

It’s no surprise that you can tend to feel so grumpy and out of sorts when you don’t get enough zzz’s. Healthy sleep is also a critical factor in helping you process and regulate your emotions. 

When you’re short on sleep, your patience and temper can be short too, causing you to have more negative emotional reactions, promoting more negative thought patterns and just dampening your mood in general. 

3. Healthier Heart & Blood Pressure

Healthy blood pressure levels are vital to more optimal heart function. When you sleep and your body is at full rest, your blood pressure gets a chance to go down, which allows your heart and blood vessels to rest and recharge as well. Your body needs a chance for your blood pressure to relax. Otherwise, it’s up for longer because you’re awake for longer, which will eventually take a toll on your body. 

4. Stronger Immune System 

Better sleep is important for your long term, overall health. Poor sleep can interfere with the function of your immune system, hurting its ability to attack harmful bacteria and viruses that can potentially threaten your health. So, what does that mean? With lower defenses, you could get sick more often. 

Sufficient sleep is undoubtedly integral to holistic wellness. Without getting proper sleep, your other efforts towards better health may be compromised. But as we mentioned before, making sure you get enough sleep is not easy, especially in our busy, hectic lives where it can be difficult to wind down and allow ourselves to fully rest. 

So, what are some strategies you can employ to promote better sleep? 

 

1. Regulate Your Sleep Schedule 

It not only helps your schedule stay organized, but it is also much healthier for your body to maintain a regular sleep cycle. Going to bed and waking up the same time each day helps your body stay in sync with its natural circadian rhythms which is key to experiencing rejuvenating sleep, and feeling refreshed the next morning.

2. Utilize Exposure to Light Effectively 

Your exposure to light or lack thereof, is integral to helping you obtain a good night’s sleep. To better optimize your sleep, you should limit your exposure to bright light before bedtime. According to sources, it is recommended to avoid the bright light from your digital devices 1-2 hours before your bedtime. The intense light while not healthy for your eyes in the long-term, also tricks your brain into thinking it should stay up for longer making it harder to wind down when you do eventually try to fall asleep. Too much exposure to light at night will cause your body to produce less melatonin, a naturally occurring hormone that helps synchronize your sleep cycle. 

In the morning however, it is a great idea to get exposure to bright light in the form of natural sunlight. The sunlight will help regulate your body’s circadian rhythm, as well as encourage your brain to secrete less melatonin, keeping you more alert throughout the day and making it easier for your body to maintain a more regular sleep cycle. 

3. Stay Active with Plenty of Exercise

Exercise which is incredibly healthy for your body in general can also be invaluable in helping you enjoy more refreshing sleep. Exercising regularly even with light movement for 10 minutes a day can be extremely beneficial in helping you fall asleep more quickly at night, and feel more well-rested the next day. 

4. Enhance Your Sleep With the Addition of CBD

Here at River Organics, we are passionate about feeling happy, healthy and balanced in mind, body and spirit and helping you do the same. Healthy sleep is a key factor to your holistic wellness, and we want to make it easier for you to enjoy rejuvenated sleep and feel energized in the morning, so you can be your best selt. The introduction of CBD into your daily routine can offer enhanced wellness and well-being, acting as a form of natural relief and relaxation, and helping reduce tension in the body. 

We hand seed and harvest all of our USDA, certified organic CBD oil, and are committed to organic, sustainable, and ethically conscious production throughout all parts of our process. Our CBD tinctures and massage oils feature full spectrum CBD oil, and are well under the legally required .3% in concentration of THC. It is our passion to contribute to the improved health and wellness of you, our customers, our community and the planet as a whole.