Constant emails, news alerts, text and direct messages. We live in a world where it’s hard to quiet our minds (and our phones). We’re connected at all times, which means it can be difficult to find ways to sleep, a core piece of your mental and physical health. Your nighttime routine is an essential part of the zzz’s puzzle. A consistent bedtime routine can help create habits that let your brain know it’s time to go to sleep. Here are a few ways to improve your bedtime routine so you can catch more zzz’s. 

How to improve your bedtime routine

1. Set a bedtime. It doesn’t have to be your childhood bedtime, but aiming for a certain time each night can help you make time for your routine and train your brain that it’s time for bed. If your brain knows it’s bedtime, it may naturally start feeling more tired around the same time each night.

    

2. Power down your screens. It’s easy to stay up late doom scrolling or binging your favorite show, but the strong blue light from electronic screens tricks your brain into thinking it’s daytime. In response, your brain will suppress melatonin production and try to stay awake. Turn off the TV, shut your laptop, and set your phone to do not disturb before bed to avoid this blue light. Most phones have the ability to make exceptions for certain contacts so you can be ready in case of an emergency.

    

3. Write down your thoughts. Even if we make it to bed on time, we often toss and turn thinking about what we need to do the next day or thinking about what’s going on in the world. Getting these thoughts out of your head and onto paper can help to set them aside for the time being so you can focus on sleep. One study found that taking five minutes before bed to jot down a quick to-do list of tasks that needed to get done in the next day or so significantly sped up sleep onset.

    

4. Release tension in your body. Deep breathing, light stretching, or even some meditation can help you turn your focus inward and mindfully relax. It can take your mind off of the chaos of the day or what you need to do tomorrow, and just think about you and your body right now.

    

5. Incorporate cannabis. Cannabis may aid in helping you fall and stay asleep. Studies have found that cannabis may improve sleep especially for those with chronic pain, post traumatic stress disorders, and restless legs syndrome. Our Sleep gummies are specifically formulated to help anyone find sleep with 30mg CBD, 10mg THC, and 10mg CBN. Studies have found that both CBD and CBN help reduce nighttime awakenings and overall sleep disturbance, making our Sleep gummies a perfect addition to your *new and improved* bedtime routine. 

Helpful products to incorporate in your bedtime routine

Sleep can impact so many aspects of our physical and mental health. That’s why it’s so important to find ways to help you fall asleep and stay asleep. If you’re interested in incorporating cannabis into your nighttime routine, try our Sleep gummies. They come in 2-pack, 10-pack, or 30-pack options, starting at just $6.