STRATEGY GUIDE FOR USING CBD (AND OTHER CANNABINOIDS) FOR SLEEP
We developed the following strategy guide based on the article following the guide. We encourage you to explore the article for more detailed information and resources.
It can be challenging to anyone wanting to try CBD to find the right product, amount, and dosing schedule to manage their concerns. Sleep is a particularly difficult concern to address. The following is a summary of strategies that you can try. They will help you see if CBD and/or other cannabinoids may help with your quality and duration of sleep. We encourage you to be patient as the process can be long and tedious for many. CBD and other cannabinoids do not help everyone, but if you are successful, the process is very rewarding.
STRATEGY 1 – CONSISTENT DAYTIME USE
Try using CBD consistently 1-2 times during the day starting at a low (5-10mg) to moderate (30-50mg) amount. A good strategy is to start at a lower amount and increase 5-10mg every 2-3 days until you reach a therapeutic level or a max of 50mg per serving. It is best to start with once in the morning and once in the middle of the day. Do this for at least 3-5 days before trying it before bedtime. This strategy is similar to using other supplements or medications to manage chronic symptoms that may be affecting sleep and/or to help balance your system. Be sure to monitor, not only how you are sleeping, but how you are feeling in other ways as well (pain, anxiety, stress…). This will give you information about if and how much CBD may be helping you in other areas.
STRATEGY 2 – CHANGE TIMING
If you have reached a level of 30-50mg of CBD morning and midday without improvement in sleep within 2 weeks, try adding a third dose 1-3 hours before bedtime. Alternatively, you can change one of your other 2 doses to 1-3 hours before bedtime. You can try ramping up from a low to moderate dose in this case as well to be sure that you do not take more than you need. If you find an amount that helps you with sleep, you can experiment with decreasing or eliminating your daytime doses to see if your sleep remains improved without them.
STRATEGY 3 – TAKE A LARGE DOSE BEFORE BEDTIME
Some of the research suggests that while low to moderate doses of CBD may be energizing or non-sedating, that larger doses may be more sedating. One strategy is to try 160mg of CBD 1-3 hours prior to bedtime. If you have reached a bedtime dose of 30-50mg and it still does not help you with sleep, you can try a 160mg dose. For people who already use CBD to manage another condition, you can try increasing a bedtime dose to 2-4x your usual daytime dose.
STRATEGY 4 – CHOOSE A MORE SEDATING TERPENE PROFILE
This can be tougher. Many products do not test for and report terpene profiles. Typically, full spectrum CBD products have a more robust terpene profile than broad spectrum products. CBD isolate products do not contain any terpenes unless a manufacturer has added them back to the product.
Sedating terpenes include terpinolene, nerolidol, phytol, linalool, and myrcene. Some products add plant oils or terpene blends to the formulation to add effects such as Blue Lotus Botanicals CBD Oil Calm Blend with Spearmint and Orange. These plant oils increase terpene and linalool content. Another example is the CBD Sleep Gummies by Lazarus Naturals that add CBG, CBN, Lemon Balm, Passion Flower, and Chamomile.
Many vape and smokable products and some CBD oils have “strain specific” terpene blends added to them to help give them more specific effects. Some products are actually made with specific strains of hemp with more sedating terpene profiles. While the effects of different strain terpene profiles vary from person to person, they typically follow this pattern:
Indica: More relaxing or sedating
Hybrid: More balanced but may lean more Indica or Sativa
Sativa: More energizing or less relaxing
You may have to experiment a bit to find one that works for you.
STRATEGY 5 – TRY CBDA
CBDA is the raw or acidic form of cannabidiol before it is decarboxylated (becomes CBD). Most CBD products on the market today do not contain significant amounts of CBDA. For some people, however, it works better than CBD (for other conditions as well).
In his clinical practice, cannabis physician, Dr. Dustin Sulak has not heard any reports from people that using CBDA disturbs their sleep.
Based on patient and customer feedback, Dr. Sulak found that CBDA may be even more helpful for promoting restorative sleep than CBD. CBDA acts similarly to CBD at many of its targets in our body but has been shown to be better absorbed and more potent in several experiments. In the same way you can try CBD in strategies 1-2, you can try a combination CBA:CBDA product, or a primarily CBDA product. Look for Healer Drops in our Boutique.
STRATEGY 6 – ADD SOME THC
This strategy is an adult only (21+), extremely personal choice with variable legality across the United States and world. If legal THC is available to you, you can try a 1 to 1 combination of CBD to THC. Delta 9-tetrahydrocannabinol (THC) is the psychoactive cannabinoid found in cannabis. It is derived from cannabis plants with greater than 0.3% delta-9 THC (aka Marijuana). If specific strains or terpene profiles are available, you may want to choose more relaxing or sedating ones.
In some states products with delta-8 THC derived and converted from hemp (cannabis plants with less than 0.3% delta-9 THC) CBD are legal. Delta-8 THC is also a psychoactive cannabinoid, although somewhat less so than delta-9 THC to most people.
Research indicates a range from 2.5-15mg each of CBD and delta-9 THC may be helpful to improve sleep. There is little research regarding delta-8 THC, but since most people report that delta-8 is less psychoactive than delta-9, a slightly higher dose may be indicated. Blue Lotus Botanicals 1:1 CBD:Delta-8 THC Relax Blend is an example of a sublingual oil that may help with sleeplessness. It can be purchased in states where delta-8 THC products are legal.
Dr. Sulak also reports success with THC dominant products, especially ones with more sedating terpene profiles.
If you choose to try THC in any form, please be sure to understand the precautions and warnings as it is impairing to at least some extent to most people. THC may also cause unwanted medical issues. It is always a good idea to speak to your personal physician or a cannabis physician before adding cannabinoids to your wellness regimen.
CBD (AND OTHER CANNABINOIDS) FOR SLEEP
WHAT ROLE DOES THE ENDOCANNABINOID SYSTEM PLAY IN SLEEP? CAN CANNABIS HELP YOU SLEEP BETTER?
Over 60% of American adults report having problems sleeping several nights per week. Over 40 million Americans suffer from more than 70 different sleep disorders. The most common sleep-related ailments include:
Insomnia - when one cannot fall asleep or stay asleep.
Sleep apnea - which involves impaired breathing while sleeping.
Restless leg syndrome - characterized by tingling, discomfort or pain in the legs. This increases at night and is relieved by movement.
Circadian rhythm disorders - when one’s internal clock is off and one’s sleep patterns are disturbed.
Parasomnias - which entails abnormal movements and activities while sleeping, including sleep walking and nightmares.
Excessive daytime sleepiness - when an individual experiences persistent drowsiness during daylight hours from narcolepsy or another medical condition.
Poor sleep is a risk factor for serious illness. Compared to people who get enough sleep, adults who are short-sleepers are more likely to experience one or more of 10 chronic health conditions. Short sleep is defined as less than 7 hours per 24-hour period. These conditions include obesity, heart disease, diabetes, arthritis, stroke, and depression.
PILLS THAT KILL
In 2016, according to the industry research firm, MarketsandMarkets, Americans spent $3.38 billion on sleep aids. These include prescription sedatives and hypnotics, over the counter (OTC) sleep drugs, and herbal sleep aids.
Consumption of hypnotics is associated with a 4.6 times greater risk of death compared to non-users.
Grim statistics: hypnotic drugs directly cause or contribute to 10,000 deaths per year, based on medical examiner data. Large epidemiological studies suggest, however, that the number of fatalities may be closer to 300,000-500,000 per year. Researchers attribute the difference to underreported use of hypnotics at the time of death. Also noted is the fact that records rarely list prescription hypnotics as the cause of death.
THE ENDOCANNABINOID SYSTEM AND SLEEP
Given the problems with conventional soporifics, medical scientists have been exploring other ways to improve sleep by targeting the endocannabinoid system (ECS). The ECS is the primary homeostatic regulator of human physiology. It, therefore, plays a major role in the sleep-wake cycle and other circadian processes.
Italian scientist, Vicenzo DiMarzo, summarized the broad regulatory function of the endocannabinoid system in one phrase. That is, “Eat, sleep, relax, protect and forget.”
Our circadian rhythms and our endocannabinoid system regulate how we fall asleep, stay asleep, wake up, and remain awake. This is all part of an internal biological process. Circadian rhythms govern a diverse array of actions in the body. These include hormone production, heart rate, metabolism, and when to go to sleep and wake up.
It’s as if we have an internal biochemical timer or clock that keeps track of our need for sleep, guides the body to sleep and then influences the intensity of sleep. External forces such as travel, medication, food, drink, environment, stress and more affect this biological mechanism.
THE WAY WE FALL ASLEEP, STAY ASLEEP, WAKE UP, AND REMAIN AWAKE IS REGULATED BY OUR CIRCADIAN RHYTHMS AND OUR ENDOCANNABINOID SYSTEM.
Key question: Does the endocannabinoid system regulate our experience of circadian rhythms or vice versa?
Scientists have observed evidence of a strong relationship between the two in the sleep-wake cycle fluctuations of anandamide and 2-AG. These are the brain’s own cannabis-like molecules. The relationship includes the metabolic enzymes that create and break down these endogenous cannabinoid compounds.
Anandamide is present in the brain at higher levels at night. It works with the endogenous neurotransmitters oleamide and adenosine to generate sleep. Conversely, 2-AG is higher during the day, suggesting that it is involved in promoting wakefulness.
CB1 RECEPTOR EXPRESSION IS A KEY FACTOR IN MODULATING SLEEP HOMEOSTASIS.
A variety of neurochemicals and molecular pathways drive the highly complex sleep-wake cycle. Both anandamide and 2-AG activate CB1 cannabinoid receptors that are concentrated in the central nervous system. This includes parts of the brain associated with regulating sleep.
CB1 receptors modulate neurotransmitter release in a manner that dials back excessive neuronal activity, thereby reducing anxiety, pain, and inflammation. CB1 receptor expression is thus a key factor in modulating sleep homeostasis.
This is not the case, however, with respect to the CB2. This cannabinoid receptor is located primarily in immune cells, the peripheral nervous system, and metabolic tissue. Whereas CB1 receptor expression reflects cyclical circadian rhythms, scientists have described no such fluctuations for the CB2 receptor.
The challenge of studying and treating sleep disturbances is complicated by the fact that sleep disorders are symptomatic of many chronic illnesses. In many cases, poor sleep results in chronic illness. Chronic illness always involves an underlying imbalance or dysregulation of the endocannabinoid system. Although we still have much to learn about the relationship between the ECS and circadian rhythms, it is clear that adequate quality sleep is a critical component of restoring and maintaining human health.
CANNABIS FOR SLUMBER
Humans have used cannabinoids for centuries to promote sleepiness and to help themselves stay asleep. The acclaimed medical reference Materia Medica, published in the 18th century, listed cannabis as a ‘narcotica’ and ‘anodyna’ (pain reliever). Its reintroduction to Western medicine by Sir William B. O’Shaughnessy in 1843 led to studies that underscored the remedial properties of “Indian hemp” for sleep disorders.
“Of all anaesthetics ever proposed, Indian hemp is the one which produced a narcotism most closely resembling the natural sleep without causing any extraordinary excitement of the vessels, or any particular suspension of secretions, or without fear of a dangerous reaction, and consecutive paralysis,” German researcher Bernard Fronmueller observed in 1860.
Nine years later Fronmueller reported that in 1000 patients with sleep disturbance, Indian hemp produced cures in 53 percent, partial cure in 21.5 percent, and little or no effects in 25.5 percent.
Sleep-related problems continue to drive a large percentage of people to seek relief with cannabis. Poor sleep and lack of sleep cause physiological changes in the body after just one night. This results in slower reaction times, decreased cognitive performance, less energy, aggravated pain and inflammation. In many cases it also results in overeating or cravings for high-fat, high-carbohydrate “comfort” foods.
SLEEP-RELATED PROBLEMS CONTINUE TO DRIVE A LARGE PERCENTAGE OF PEOPLE TO SEEK RELIEF WITH CANNABIS.
A 2014 study by Babson et al notes that approximately 50% of long-term cannabis consumers (over 10 years) report using cannabis as a sleep aid. Among medical marijuana patients, 48% report using cannabis to help with insomnia.
Another study revealed that 40% of insomniacs also suffer from anxiety and depression or another a psychiatric disorder. Would it surprise you to learn that people with mood disorders who use cannabis have the highest rates of sleep benefit at 93%?
“Sorrow can be alleviated by good sleep.” So said Thomas Aquinas.
CBD, CBDA, THC, CBN
What about specific plant cannabinoids for sleep? Is Cannabadiol (CBD) good for sleep? We know that CBD can help sleep in some individuals, but may disturb it in others. We also know that in general, CBD is less effective than its psychoactive counterpart delta 9-tetrahydrocannabinol (THC). Both animal and human scientific research indicate that THC is an excellent sleep aid in patients with pain, PTSD, and obstructive sleep apnea, but that is not the case for CBD.
CBDA is a powerful acidic cannabinoid, and it can work together with CBD or in place of CBD to address and prevent symptoms as well.
Many people are surprised to find out that CBD itself is not sedating. In fact, it is usually the opposite – alerting. However, other phytoconstituents found in CBD products, such as the terpene myrcene, can be sedating.
Furthermore, CBD can relieve symptoms that often interfere with sleep, like anxiety and pain. This may be why many people successfully use CBD and CBDA before bed and even in the middle of the night. Cannabidiol (CBD) is alerting or mildly stimulating in moderate doses. Although, THC tends to be sedating. However, the science is somewhat paradoxical.
Research data and anecdotal accounts indicate that CBD and THC have differential effects on sleep – both can be alerting or sedating depending on dosage.
The biphasic dose response triggered by CBD and THC is one of the factors that may contribute to conflicting research results with respect to cannabinoids and sleep.
The association between low-dose cannabidiol and increased wakefulness underscores CBD’s potential as a treatment for narcolepsy and other variants of excessive daytime sleepiness.
160 MGS OF CBD DECREASED NIGHTTIME SLEEP INTERRUPTIONS AND INCREASED TOTAL SLEEP TIME.
Curiously, CBD can help people fall asleep as well as stay awake. An insomnia study indicated that the administration of 160 mgs of CBD decreased nighttime sleep interruptions and increased total sleep time. It suggested that high-dose CBD therapy can improve the quality and duration of sleep.
In addition to showing promise as a safe and effective alternative to conventional psychiatric treatments for insomnia, cannabidiol can reduce symptoms of REM behavior disorder (RBD). People suffering from RBD act out their vivid, intense, and sometimes violent dreams. A preliminary study examined the efficacy of CBD in patients with both Parkinson’s disease and RBD. The results were encouraging.
IN CLINICAL PRACTICE
In his clinical practice, renowned cannabis physician, Dr. Dustin Sulak, has known patients who find that taking an evening dose of CBD makes them feel awake, but when they lie down and close their eyes, they sleep deeper and longer than they do without the CBD. Other patients simply report that their CBD use in the morning or early afternoon helps them to relax and sleep more at night.
CBD may disturb sleep in a small number of people when it’s taken in the evening before bed. Dr. Sulak has not heard this report from people using CBDA.
Based on patient and customer feedback, Dr. Sulak found that CBDA may be even more helpful for promoting restorative sleep than CBD. Few CBD products contain significant levels of CBDA, CBD’s precursor, and hemp-derived terpenes – both will likely improve the effectiveness of the product. CBDA acts similarly to CBD at many of its targets in our bodies. However, it has also been shown to absorb better and be more potent than CBD in several experiments.
“My clinical findings are quite mixed – CBD helps sleep in some, disturbs sleep in others, and doesn’t improve or disturb sleep in the rest,” Dr. Sulak says.
“When CBD helps with sleep, it usually does so in higher doses, in products containing naturally-occurring terpenes, and in individuals with other symptoms that are disturbing sleep.”
The key to achieving successful results with CBD is using an appropriate amount, tailored to your individual needs. Furthermore, using a formulation that includes significant amounts of CBDA and/or the legal amounts of THC makes the CBD more powerful, so you’ll need less.
CBN
Additionally, cannabinol (CBN), most commonly associated with aged cannabis, is said to potentiate the sedative properties of THC when people use these two cannabinoids together. This notion, however, may be more modern-day marijuana folklore than scientific fact. Research into the effects of CBN are very limited, but so far they indicate that CBN may enhance the sedative effects of THC but impart no sedative benefits by itself.
PAIN AND SLEEP
Besides the desire for good sleep, treating pain is another common reason for using cannabis. Chronic pain is a major public health issue that directly affects around 20% of U.S. adults. Many of these adults also suffer from diminished sleep. Sometimes it’s hard to know if the pain is causing sleeplessness or if sleeplessness is triggering the pain.
Patients seeking both pain relief and better sleep may achieve positive results with cannabinoids and other cannabis components. In their paper “Cannabis, Pain, and Sleep: Lessons from Therapeutic Clinical Trials of Sativex®, a Cannabis-Based Medicine,” Russo et al summarized 13 studies. These 13 studies examined varying cannabis preparations for pain and sleep.
15 MG EACH OF CBD AND THC CAN IMPROVE SLEEP SYNERGISTICALLY.
Of particular interest is a Phase II study, involving 24 patients with intractable multiple sclerosis, which compared three different preparations: Tetranabinex (a high THC product); Nabindolex (high CBD); and Sativex® (an almost a 1:1 THC:CBD sublingual remedy).
Different cannabinoid ratios helped in various ways. “Compared to placebo, the CBD-predominant extract significantly improved pain. The THC-predominant extract yielded significant improvement in pain, muscle spasm, spasticity and appetite. Combined THC:CBD extracts (Sativex®) significantly improved muscle spasm and sleep.”
The authors concluded that a combination of CBD and THC (15 mg of each) “improved sleep synergistically.” Of the thirteen studies profiled in this paper, seven showed improvements in sleep. Researchers conducted six of the seven with Sativex®, the 1:1 CBD:THC sublingual spray. They indicated that a balanced cannabinoid profile facilitates sleep improvements among patients with chronic pain.
THE GIFT OF FORGETTING
The use of cannabis is prevalent among those who suffer from post-traumatic stress disorder (PTSD). A small open trial conducted in Israel showed that 5 mg of smoked THC twice a day resulted in improved sleep and reduced frequency of nightmares in patients with PTSD. This directly correlates with similar test results involving nabilone, a synthetic THC-like drug.
Memory processing occurs when we are asleep, so it stands to reason that someone suffering from PTSD would benefit by using cannabis or cannabinoids to sleep better. This is especially true for those who have nightmares.
At first glance, it may appear that cannabis is merely a coping mechanism for PTSD patients; the medical literature sometimes negatively presents it this way. Thus far, researchers have conducted most studies involving cannabinoids and PTSD from an addiction perspective. ‘Will cannabis harm PTSD patients and turn them into addicts?’ This may be changing, however.
THE ENDOCANNABINOID SYSTEM PLAYS A CRUCIAL ROLE IN HELPING US FORGET PAINFUL MEMORIES.
Increasingly researchers are recognizing the limits of the addiction framework. This is because it overlooks the crucial role that the endocannabinoid system plays in helping us forget painful memories. This normal process is somehow disrupted when one has PTSD.
In some cases, THC and other plant cannabinoids can provide enough relief so that PTSD sufferers can begin the healing process. They are able to embark upon the task of making sense of their traumatic memories. However, none of that can happen without quality sleep.
“If you can’t sleep your world goes to hell in a hand basket real fast,” said Al Byrne, a U.S. Navy veteran and medical marijuana advocate.
Many military veterans and victims of sexual abuse are using cannabis to treat their PTSD-related symptoms. A 2016 case study provided clinical data that validated the use of CBD-rich oil in a young girl with PTSD. It proved to be a safe and effective treatment for reducing anxiety and improving sleep.
Pharmaceuticals provided minimal relief for a 10-year-old girl who had been sexually abused as a young child. Her meds also caused major adverse side effects. A CBD-rich oil regimen, however, resulted in “a maintained decrease in anxiety and a steady improvement in the quality and quantity of the patient’s sleep.”
This is not an isolated example. CBD-rich oil, an increasingly popular treatment for anxiety and sleep problems, has emerged as an alternative to many Big Pharma drugs.
DOSING FOR SLUMBER
Cannabis therapeutics are personalized medicine — and this is certainly true with respect to using the herb and its components to treat sleep disorders. The effectiveness of cannabis as a sleep aid is highly variable. It depends on the individual user, how the user administers the remedy, its cannabinoid ratio and aromatic terpene profile, the timing and dosage. All of these factors come into play and influence different outcomes.
THOSE NEW TO CANNABIS MAY FIND RELIEF WITH AS LITTLE AS 2.5 MG EACH OF THC AND CBD. MORE EXPERIENCED USERS MIGHT TRY 5 TO 15 MG EACH.
Success may rest upon how well one manages the psychoactive qualities of cannabis. As with any medicine, there are some risks involved when consuming cannabis to sleep better. Short-term use of cannabis may decrease sleep onset latency (how long it takes to fall asleep). But this improvement may weaken over time. Tolerance develops with chronic consumption, which can impair long term sleep quality.
Too much of a good thing can be problematic for frequent recreational cannabis users. Frequent users may begin to experience a reduction in slow-wave deep sleep. This may leave the individual feeling like they are not well rested. Could this be because recreational users tend to prefer large amounts of THC-dominant cannabis varieties?
Sleep disturbance, ironically, is perhaps the most notable withdrawal symptom when a heavy user stops smoking marijuana. Compared to kicking addictive pharmaceuticals, cannabis withdrawal is a minor discomfort with symptoms typically lasting for a few days after cessation. And cannabis, unlike prescription and over-the-counter sleep aids, has never killed anyone.
Medical cannabis users often experience better outcomes with lower doses, especially when they are treating something in addition to sleep disturbances, such as pain, spasticity, or post-traumatic stress disorder. Based on the available literature reviewed, it appears that a 1:1 CBD:THC preparation will most likely confer restorative sleep. Cannabis-naïve patients may find relief with as little as 2.5 mg of THC and 2.5mg CBD. A somewhat higher dose — 5 to 15 mg each of THC and CBD — may work wonders for experienced cannabis users.
TERPENES MAY BE IMPORTANT
The combination of aromatic terpenes present in a given cannabis strain or product can also significantly impact sleep. Individual terpenes have sedating or stimulating effects, thus affecting the sleep-wake cycle. Terpenes can be therapeutic in their own right. As important modulators of cannabinoids, terpenes contribute significantly to how a given cannabis strain or cultivar makes one feel.
Sedating terpenes include terpinolene, nerolidol, phytol, linalool, and myrcene.In addition to causing the infamous “couch-lock” effect at high levels (+0.5%), myrcene can be mildly stimulating at lower levels. Those trying to address pain and sleep issues should consider cannabis remedies that include beta-caryophyllene. This terpene is also a strong anti-inflammatory and pain-reliever.
CBD FORMULATIONS FOR SLEEP
CBD OILS
For treating and preventing sleep symptoms, CBD oil (placed under the tongue) is typically the best method of delivery. Some of the medicine can be absorbed directly through the capillaries in your mouth, and the rest that’s swallowed can be absorbed in the digestive tract. Importantly, the medicine that reaches the gut can be absorbed 4 to 5x more if it’s taken around the time of a fat-containing meal, though Dr. Sulak does not recommend eating in the hour before going to sleep.
CBD drops allow users to fine-tune their treatment to discover one’s ideal, personalized usage amount. We formulate Blue Lotus Botanicals CBD Oils so that 1 drop is equal to about 1 mg of cannabinoids, and for that reason, drops are by far the easiest to use to find your optimal dose and are also the most cost-effective delivery method.
CBD TOPICALS
CBD creams, lotions, salves, balms, and gel preparations can be an effective way to deliver the hemp compounds directly to specific areas of the body. This includes joints, muscles, and skin. Topicals may alleviate pain from muscle spasms, inflammation, and various skin conditions that prevent or disrupt sleep.
Blue Lotus Botanicals Salves are easy to use, less oily, absorb quickly, and are formulated with arnica and essential oils for increased skin penetration and effectiveness.
You can also apply CBD drops directly to the skin as a topical or mix with your own lotion for coverage over a greater area.
If you have localized pain that interferes with sleep, CBD topicals can be a simple, effective solution.
CBD CAPSULES
Capsules are an ideal delivery method when used for staying asleep because their effects usually last longer than other methods. If your CBD capsules work well for staying asleep but take too long to start working and you need help falling asleep, try combining them with drops. Drops often start working faster. Alternatively, you can simply take the capsule earlier in the evening. If you find that capsules are not working well even in moderate to high doses, this may indicate you are not absorbing it well. Poor absorption is sometimes the issue for people with poor gut motility or other GI disorders. If this is the case, try switching to drops.
Blue Lotus Botanicals Softgels offer a convenient way to use use CBD for more prolonged effects.
PRACTICAL TIPS FOR IMPROVING SLEEP
In a study published in the Journal of the American Medical Association, 27% of respondents indicated that they used complementary, non-pharmaceutical therapies for fatigue and 26.4% for sleep deprivation.
Here are a few simple lifestyle modifications and holistic healing options that may improve your sleep quality:
CREATE AN INVITING SLEEP ENVIRONMENT.
HAVE A SLEEP ROUTINE.
AVOID OVERSTIMULATION.
EXERCISE DAILY.
AVOID STIMULANTS AFTER 1PM.
AROMATHERAPY.
USE SLEEP SUPPORTING HERBS.
NUTRITIONAL SUPPLEMENTS.
OTHER THERAPIES.