Getting good sleep often seems like an unattainable dream for people who suffer from insomnia or mental health issues. Anxiety, depression, and ADHD are just a few conditions that can keep a person from getting good rest, and because inadequate sleep can cause physical and mental problems in its own right, it becomes a vicious cycle that leaves you feeling exhausted.
The stress that lack of rest can bring can also exacerbate feelings of anxiety or depression, so it’s essential to look for ways that you can help your body and mind relax and prepare for downtime.
The good news is that there are several things you can do to get better sleep. From changing things up in your bedroom to make it more relaxing to creating a routine during the day that will help you unwind and get comfortable when you’re ready to rest, there are many ways you can boost your ability to sleep well.
Consume Some Cannabis
Whether you be a long-time consumer of cannabis or a complete newbie, cannabis the right cannabis can be a powerful sleep aid. Studies show that many patients report falling asleep easier and more quickly after consuming cannabis. Cannabis can also help ease chronic pain anxiety, which also may contribute to a poor nights sleep.
For most people, consuming THC, and particularly an Indica strain can help ease insomnia. If you have trouble falling asleep, consuming a sublingual, such as a fast acting tincture, 30 minutes before bedtime can help you fall asleep faster.
If staying asleep is more of an issue for you, many people enjoy edibles. Eat an edible shortly before bed and within 2 hours it should be in full affect and last between 4-6 hours.
Dosing is important with THC, as too much and you may stay awake, and too little, you may not feel the effect. When starting out we suggest using a quarter of the suggested dose and working upwards nightly until you find the right amount for you.
Find the Right Mattress
One of the easiest ways to boost your sleep quality is to look for a new mattress. Many mattresses will sag over time or become lumpy, leaving you feeling uncomfortable during the night so that even if you do sleep, you still feel tired the next day.
Consider a memory foam mattress, which comes in a variety of types, including soft or firm and single-sided or flippable. Not only that, but they also have a nice price range, so you’re sure to find one that fits your budget. There are many online resources for finding a new mattress, which allows you to to find the best one for your needs and compare prices.
Correcting Sleep Apnea
Sleep apnea is a common sleep disorder that can leave you feeling groggy and fatigued every day. It’s a condition you might not notice, but sleep apnea is disruptive enough to inhibit quality sleep. If you have trouble breathing when you sleep or if your partner says your snoring is especially loud, consider having a sleep study to determine whether you have sleep apnea and what you can do to treat it.
The most common treatment for sleep apnea is to use a CPAP machine to boost your oxygen intake during sleep. This helps open an obstructed airway by using pressurized air to deliver enough oxygen.
Another popular treatment for sleep apnea is overbite correction. A recessed jaw from an overbite can lead to airway obstructions, and this can be remedied through treatments like surgery, braces or an alignment system. Surgery and braces are recommended for more serious correction treatment, while clear aligners have shown impressive results for mild overbites. Plus, with brands like byte, Invisalign and Candid, you can count on a shorter timeline than braces. Talk to your orthodontist to find out which system will work for you and help eliminate your sleep apnea.
Change Your Sleep Environment
The area you sleep in is very important when it comes to how well you rest. Everything from the temperature to the paint color on the walls can have an effect on your ability to sleep well, so take a look at your bedroom to see where a few changes might be made.
Calming colors like blue and green are great for bedrooms. If you have a television in your room, turn it off at least an hour before bedtime in order to avoid sleep interruptions, and read a book instead. Making these changes can help you relax, destress, and prepare your body and mind for sleep after a long day.
Get Some Exercise
There are many benefits to getting regular exercise, including stress relief and a sense of accomplishment, and when you are living with anxiety or another mental health condition, being good at something can truly change your mindset for the better.
Not only that, exercise can help you get active, which will help to tire you out and get a better night of sleep; on the flip side, some exercise are more soothing, such as Tai Chi, and can be done before bedtime to help you prepare for rest. Whether you enjoy making playing a sports, gardening, hiking, or something in between, getting regular exercise is a great way to focus, relax, and feel better.
Find Some Calm in Your Day
While there is no single cure for a particular mental health condition, many people have found relief in setting aside quiet time every day in order to meditate or simply unplug from technology. You can even incorporate an exercise like yoga into this time to work on relaxing breathing techniques, or you can simply turn off your phone, close your eyes, and find some inner peace.
This can be done at intervals throughout the day if you’re feeling very stressed, or you can set aside time before bed to unwind and get ready for sleep. Meditation has proven to be a very effective strategy for individuals who struggle with stress, anxiety, PTSD, and insomnia.
Finding better sleep when you’re living with a mental health condition is not always easy. It may take some time before you’re able to find a method or activity that works for you, so try to be patient. With a little creativity and a few changes to your lifestyle, you can put yourself on the road to feeling better through better rest.
Photo by Gregory Pappas on Unsplash
