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In Part 1 of this article we took a look at the emerging sleep research that shows, people who consistently get less than 7 hours of sleep per night are putting themselves at risk – I then listed 3 important steps you can take in order to start getting better, more consistent sleep.In this post we dig into what I believe to be the 4 most important practical things you can do in order to improve both the quantity and quality of your sleep.
There is a range of things you can do to optimise your bedroom. But the basics are as follows:
Blue light (which is contained in ‘cool’ white light) suppresses the release of the hormone, melatonin.
Melatonin is released by the pineal gland in the brain to signal other parts of the brain that are responsible for sleep and sleepiness. That means that any exposure to blue light immediately before bed is very likely to have a negative effect on the time to fall asleep and the quality of sleep thereafter.
The biggest culprits of blue light emission in this day and age are, of course, screens. Fortunately, the iPhone has a setting enabling you to reduce blue light and you can use an app called f.lux if you have a Mac computer. You can also buy spectacles with a coating that blocks blue light.
A non-psychoactive extract from cannabis or hemp. The way in which works is not yet completely understood, though it is thought to work by reducing rumination (thinking too much) and anxiety, both of which are known to delay the onset of sleep. It is completely safe having been trialed in high doses even in children, and the fact that the CBD industry is now trading in the billions of dollars internationally speaks volumes about its effectiveness. People do differ in their sensitivity to CBD oil, so I suggest starting with a low to moderate dose before increasing.
Tryptophan is converted in the body to melatonin. In the UK, melatonin requires a medical prescription, whereas tryptophan does not. British company Truth Naturals produces an organic CBD oil combined with Tryptophan, and I highly recommend this product.
Magnesium is used by many to improve sleep and I recommend it for those that are prone to leg or muscle soreness, which of course can detract from sleep. Magnesium also appears in a variety of formulations, including homeopathic remedies such as passionflower, chamomile and valerian root, each of which are worth a try.
This unique combination of organic CBD; organically grown MCT; and a completely natural, plant-based L-Tryptophan has passed rigorous trials and is here to stay. L-Tryptophan is one of the eight essential amino acids and is converted in the body into serotonin, which boosts your mood and sleep quality. Best taken before bed, this has been a great addition to the Truth product family.
Each 30ml bottle contains:· 16mg of CBD (cannabidiol) per 1ml serving· 16mg of L-Tryptophan per 0.5ml serving· A hint of Stevia for a pleasant natural flavour.