A good nights sleep is more important than most of us know... Bad sleep habits can lead to all sorts of troubles in the body. You will be surprised at how much better you feel when you begin a balanced sleep schedule. In this article we will discuss the role of CBD, foods, and routines that can help you finally get a good nights sleep.

CBD for sleep support
As we know, your Endocannabinoid System is a network of receptors throughout your body designed to accept endogenous as well as plant cannabinoids and responsible for Homeostasis (Balance) in all other systems in your body. CBD directly interacts with these receptors and supports homeostasis. Using CBD in your daily routine helps your body in its fight to reach and maintain balance in your entire body. CBD helps to quiet anxiety, and regulate your neurotransmissions resulting in your bodys ability to calm it's self and ready your brain for sleep. There are many opinions on the form of CBD one should use for certain applications, but my favorite for sleep support is the gummy. Gummies, when taken properly, provide a sort of time release effect as they digest in your gut. The key is to swallow the gummy as whole as possible. I take a little 25mg gummy bear every night. I let all of the sugar dissolve, bite into it once to squish it a bit and then swallow it without chewing it up. As it dissolves during digestion it delivers cannabinoids on a steady basis for the duration of digestion. Gummies work best for me, but I always encourage people to experiment with what works best for them.

Habits for good sleep
We have to do our part in developing good habits (and breaking bad ones) that help with sleep support. Consider the following list

• Establish a nightly routine
• Avoid bright lights
• Avoid stress/excitement inducing activities. Establishing a relaxing activity such as reading a good book, taking a warm bath or shower, or listening to/playing music can help your brain to calm and begin releasing chemicals that are essential for a good nights sleep
• Stick to the schedule that works for you, even on the weekends. This can help regulate your bodys internal clock.
• Avoid long naps: If you require a nap during the day, take a 30 minute power nap. Short naps can provide significant benefit for improved alertness without making you feel groggy or interfering with sleep cycles.
  
• Invest in a good & supportive mattress & bedding: Bedding is not designed to last forever and needs to be replaced when worn. Of course it depends on the quality of mattress and bedding you own, but as a rule of thumb your mattress should be turned every 6 months & replaced every 7-15 years. Pillows should be replaced every 6 months to a year depending on the material.
  
• Wash your sheets and pillowcases a minimum of every 2 weeks: Clean, pleasant smelling bedding induces a feeling of well being and relaxes the mind.
  
• Use a fan or a sound machine: white noise, rainfall, ocean waves, etc. can create a calming environment and minimize background noise, helping you fall peacefully to sleep. I sleep with a fan every night and even carry one with me when I travel. This "white noise" is wonderful for those of us who are very light sleepers.
  
• Eat sleep inducing foods: Eating wholesome foods and having a balanced diet are important for overall health, but there are certain foods that are rich in tryptophan and potassium that aid in sleep support. See a list of great sleep inducing foods here.
  
• Avoid the use of caffeine at least 4 hours before bed: Caffeine is a very powerful stimulant that increases brain activity, sometimes to a fever pitch. It is also a diuretic and can cause unwanted sleep interruptions getting up to take a bathroom break. If you are a person who has severe or chronic insomnia, it's possible that you need to cut caffeine from your diet all together. For everyone else, you should cut out all caffeinated foods and beverages at least 4 hours prior to bed time to allow the caffeine to leave your system. Having a warm beverage or having a warm bath before bed can stimulate the production of melatonin, so grab yourself a cup of herbal tea or sugar free/caffeine free hot chocolate before bed. Other great ways to boost melatonin can be found here.
  
• Turn down the thermostat: Your body temperature naturally lowers during sleep, so introducing your body into a cooler environment can stimulate sleep and help your body transition through healthy sleep cycles all night long. The ideal temperature for sleep is between 67 & 70 degrees Fahrenheit.
• Introduce CBD into your life: CBD helps your body reach and maintain Homeostasis. A balanced body is a happy & healthy body