How to Improve Sleep Quality? 5 Best Natural Ways

Are you unable to fall asleep for a long time? Do you often wake up in the middle of the night and don’t sleep until the morning? In 2024, every third person in Poland has problems falling asleep and with the quality of sleep. What are the most common causes of sleep disorders? How to deal with them? How to take care of yourself when problems with falling asleep and sleeping without interruptions become more severe?

1. How to calm down before sleep?

Increased physical activity and staring at a smartphone or computer can negatively affect the quality of sleep. In particular, the blue light emitted by devices with displays impedes the production of melatonin and makes it harder to fall asleep. The key is to put them aside 2 hours before going to bed. If we want to read something interesting before falling asleep, let’s delve into reading with a regular night light, because another portion of blue light will adversely affect the quality and length of sleep.

2. Which mattress should you choose for a good night’s sleep?

Regardless of lifestyle and preferences, sleep hygiene depends on the right place to sleep. A mattress that is too hard or too soft can effectively prevent you from falling asleep and having a good night’s sleep. There is no universal hardness, so it is worth going to a store or showroom where you can check for yourself what type of surface will allow you to regenerate effectively. Importantly, it is not worth saving on the sleeping surface, because after all, we spend almost half of the day on it.

3. What to avoid before going to bed?

It has long been known that caffeine, heavy food and alcohol are not recommended two hours before bed. Not only do they make it harder to fall asleep and impair the quality of sleep, but they can also lead to serious health problems such as reflux. Importantly, not only avoiding heavy meals and drinks containing caffeine, but also large amounts of sugar can reduce the quality of our sleep and problems with falling asleep. Regeneration is more important than a moment of sweet pleasure, so it is worth giving up your favorite cookie before going to bed, right?

4. Natural products for healthy sleep

Supplements for difficulty falling asleep fill store shelves, and their ingredients can sometimes keep you awake at night. What natural products help you relax and get enough sleep?

Hop extract

Clinical studies have shown that hop extract can reduce the time it takes to fall asleep and reduce the frequency of nighttime awakenings. Generally considered safe for most people when used at recommended doses.

Melissa

Lemon balm – a calming herb that helps control emotions, calms the body and helps fall asleep. The best results are achieved when combined with good sleep hygiene and a healthy lifestyle.

Lavender

It has been known for centuries for its relaxing properties, it can help reduce stress and improve the quality of sleep. Interestingly, its scent alone is enough to help you fall asleep.

Valerian

Also known as valerian, this herb has been scientifically proven to aid sleep. Unlike some synthetic sleep aids, it is non-addictive and has fewer side effects.

Hemp extract

Sleep comfort can also be increased by hemp extracts, or more precisely, CBD, or cannabidiol.

• CBD, one of the 120 cannabinoids found in hemp, has been known to the human body… since forever. Our body produces its own endocannabinoids, which bind to receptors in the endocannabinoid system (ECS). It affects several physiological processes, including sleep. This process is possible thanks to two receptors – CB1 and CB. It is their activation that makes us feel sleepy – explains Dr. Andrzej Kwaśnica, founder of the Lab4Tox Sp. z o.o. Toxicology Research Laboratory, and Smart Monkey Lab expert.

Benefits of using CBD extracts for sleep compared to traditional sleep medications:

1. Safety and no risk of addiction. Unlike many sleep medications, CBD is not addictive and has fewer side effects.
2. Calming and relaxing effects. Studies indicate that CBD may help alleviate symptoms of insomnia and sleep disorders through its calming properties.
3. Support in the treatment of mood and stress disorders. CBD has been shown to be beneficial in the case of anxiety and depressive disorders, which often accompany sleep problems.
4. Reduces pain and inflammation. Through its anti-inflammatory and analgesic effects, CBD can help you fall asleep faster and improve the quality of your sleep.
5. Long-lasting effects. Unlike sleep medications, CBD may have a more long-lasting effect on improving sleep.

• CBD, or cannabidiol, is one of many naturally occurring substances called cannabinoids. It is obtained from the components of cultivated plants such as hemp. CBD is non-psychoactive, so it does not cause the daze caused by the most well-known cannabinoid, THC. In the form of inhalation, it is delivered directly to the respiratory system, which allows for a quick and concentrated effect, ideal for people who need immediate support in falling asleep and maintaining sleep continuity – explains Dr. Kwaśnica.

CBD can be taken in various ways, including as an oil that combines hemp extracts with functional terpenes. This form allows for the fullest use of its properties. The addition of terpenes, or fragrance compounds naturally occurring in plants, further enhances the effects of the oil, having a soothing effect on the serotonergic system and the nervous system. Compared to traditional sleep medications, CBD extracts seem to be a safer and more natural alternative that can benefit not only sleep, but also overall health and well-being. They will not necessarily replace insomnia remedies that have been known for years, but it is definitely worth considering using hemp products to facilitate falling asleep and improve the quality of sleep. Are you interested in the relaxing effects of CBD? Check out Smart Monkey Lab products from the RELAXATION line.