It is official: the Center for Disease Control and Prevention (CDC) has declared insufficient sleep to be a “public health epidemic”. A recent survey by Consumer Reports1 found that over two-thirds of people struggle to enjoy a good night’s sleep at least once each week. Even worse, roughly 30% of respondents reported difficulty falling or staying asleep the majority of each week. If you are among the growing number of Americans who battle sleep problems, do not despair. There are many simple measures you can take to rest more soundly. Below are ten tips to help you get a good night’s sleep.
“A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.”
– The National Sleep Foundation
Establishing a regular nightly bedtime routine is one of the best ways to help you fall asleep and stay asleep. By resolving to stick to the same schedule and routine each night – even on the weekends – you can help to regulate your body’s clock and feel sleepy faster.
Mattresses and pillows are not designed to last forever. They are manufactured with a specific life expectancy and it is up to you as a consumer to periodically replace worn or aging mattresses and pillows. Most mattresses are designed to last approximately 7 to 10 years, though some brands are constructed to last longer. In general, the mattresses that are the longest lasting and most durable are manufactured with latex or memory foam.
“The ideal sleeping temperature falls anywhere between 60 and 67 degrees Fahrenheit, and as you sleep your body temperature lowers naturally. Introducing your body to a cooler environment helps stimulate sleep and allows you to cycle naturally though the sleep stages.”
– Frank Apodaca, The Sleep Judge
Creating a cooler environment is one of the best ways to promote sound sleep. Experts recommend that you keep your thermostat between 60 and 67 degrees Fahrenheit to help your body progress through each key stage of sleep. In addition to enjoying a better night of sleep, you can also enjoy significant cost savings on your utilities.
Dietary changes can have a significant impact on the quality of your sleep. Foods that include tryptophan, potassium, and carbohydrates are typically good choices – especially if you are seeking a pre-bedtime snack. Here is a short list of foods that can help you enjoy better sleep:
“Figs pack potassium, magnesium, calcium, and iron. These minerals help with blood flow and muscle contraction, which are key for falling asleep.”
– Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute
Sometimes the foods you do not consume are just as important as those you do consume. Caffeine is a powerful stimulant found in coffee, soft drinks, and iced tea. Consuming caffeine prior to bedtime can leave you wide awake right around the time you should be winding down for the evening. Additionally, caffeine stimulates bladder activity, which can interrupt an otherwise peaceful night’s sleep with repeated trips to the bathroom. If you are searching for a sleep-inducing beverage before bedtime, consider an herbal tea or a glass of warm milk.
There are many types of CBD supplements, including hemp oil, CBD topicals, capsules, and vapes. One of the best CBD products to consume before bed is CBD Gummies, which offer just the right combination of sweetness and sleep-inducing CBD. Available in convenient 30-count bottles, CBD Gummies offer a tasty way to help you drift off to sleep.
A sound machine can help mask noise disruption and create a calm, soothing environment. Most sound machines offer you a variety of peaceful sounds that can help you peacefully drift off to sleep after a long day of activity. Popular sound choices include rainfall, white noise, ocean waves, and rainforest activity. Sound machines are available in stationary and portable models, and are growing in popularity among frequent travelers who battle sleep deprivation on a regular basis.
“A short nap is usually recommended (20-30 minutes) for short-term alertness. This type of nap provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.”
– The Sleep Foundation
While a 15-minute power nap might not interfere with a sound night’s sleep, naps that last an hour or longer can hinder your sleep routine and your ability to fall asleep quickly at night. If you are overcome by sleepiness during the middle of the day, do your best not to nap for longer than 30 minutes.
Some people attempt to regulate their sleep by depending on sleeping pills, alcohol, or other substances. While it can be tempting to try to combat insomnia with a pill or a few of your favorite cocktails, you may end up doing more harm than good to your sleeping routine. In addition to fostering substance dependence, self-medicating may end up complicating your sleeping habits and can prove to be dangerous.
While most people will be able to improve their sleep quality by following the tips above, some situations require the guidance of a medical professional. If you are unable to improve your sleep in spite of making adjustments to your daily life, you may wish to discuss your situation with your primary care provider or a sleep specialist. A trained professional will be able to evaluate your health and sleep habits and provide professional recommendations to help you sleep better.
Enjoying a good night’s sleep is not as easy as it sounds for some people. Fortunately, there are many measures you can take to improve the duration and quality of your sleep. By following the tips above, you can prime minimize distractions and prime your body for a peaceful night of rest.
“CBD has become an integral part of my training and post-fight regimen helping my body’s natural healing process.”
~Anthony Pettis former UFC Lightweight Champion (“Showtime”)
Hemp CBD is shown to provide a multitude of potential health benefits. Because of the way CBD safely interacts with the body, many athletes and fitness enthusiasts consider CBD an essential addition to their fitness regimen. CBD is a natural supplement with the potential to enhance your athletic performance while reducing your recovery time.
To understand some of the many potential benefits of CBD for athletic performance, it may be beneficial to understand the basics of how CBD works. The answer lies in the way that CBD interacts with, and supports, the functions of your endocannabinoid system.
Your endocannabinoid system is responsible for regulating nearly every essential process in your body. This system relies on a complex network of neurotransmitters that influence the receptors to keep your body in a state of homeostasis; it keeps your system balanced. As an athlete, you may appreciate the fact that your endocannabinoid system is responsible for regulating:
The messengers, the neurotransmitters, of your endocannabinoid system are cannabinoids. Your body makes two cannabinoids, anandamide, and 2-AG. These cannabinoids are made as your body needs them and are quickly broken down by enzymes. Unfortunately, sometimes the production can’t keep up with the demand. The system is no longer efficient.
Your endocannabinoid system also responds to the cannabinoids found in hemp plants, a derivative of the cannabis plant species. Many people directly associate marijuana with cannabis and do not understand the difference between hemp and marijuana. Here is what you need to know.
The cannabinoids found in the hemp and marijuana plants mimic the effects of your naturally occurring cannabinoids. The cannabinoids in hemp oil bind with the receptors of your endocannabinoid system to keep this vital communication system functioning at optimal levels.
“Rather than relying on potentially damaging non-steroidal anti-inflammatories like Tylenol and Advil, I have been turning to CBD and seeing incredible results with no side effects.”
~Sergio Pettis – #2 UFC Flyweight Division (“The Phenom”)
The pain or discomfort you feel within the days or weeks after increasing the intensity of your workout is caused by microscopic damage to your muscles. This damage initiates a response from your immune system. Your immune system responds with inflammation and pain.
Maybe you have tried over-the-counter medications to alleviate post-workout discomfort. Maybe you rely on prescription medications to keep minor injuries from interrupting your routine. While these medications will likely ease your discomfort, they can also cause side effects. Just a few of the many potential side effects associated with over-the-counter and prescription pain medications include:
For the symptoms of overworked muscles or minor strains and sprains, many athletes rely on CBD.
Hemp CBD will not cloud your senses or impair your athletic performance. While many athletes prefer to use a CBD tincture to experience the potential health and wellness benefits, CBD still has a lot to offer to those who prefer a more targeted approach.
Many athletes prefer using topical CBD salves and creams so they can zero in on specific areas of their body affected by injury or overwork. When applied topically, the cannabinoids in CBD penetrate the skin to provide endocannabinoid system support. Whether applied topically or ingested, CBD is shown to inhibit the breakdown and encourage the production of anandamide. This naturally occurring neurotransmitter is the endocannabinoid linked to pain perception. The more anandamide circulating in your system, the less pain you will feel.
Although exercise is essential for good health, it puts a good deal of stress and strain on your body. An intense workout can push your vital processes to their limits. Under the stress and strain of exercise, your body may need more cannabinoids than it can produce on its own. Supplementing your fitness regimen with CBD can restore balance to the endocannabinoid system and keep vital processes functioning efficiently. Consider the following potential benefits:
Your body needs rest to gain the full effects of working out. Soon after you fall asleep, your body begins to produce growth hormones, a complex protein that supports your metabolic functions. CBD has the potential to improve sleep quality by easing sore muscles, stabilizing circadian rhythms, and improving your capacity for REM sleep.
There is more to fitness recovery than reducing inflammation and minimizing discomfort. Full-spectrum CBD oil contains hundreds of potentially beneficial vitamin, minerals and plant terpenes that have the potential to facilitate health and healing. CBD is high in vitamin A, C, and E as well as all 20 essential amino acids, the building blocks of proteins.
Muscle spasms typically occur after an intense workout or during activities that test your endurance. While some studies indicate that fluids and electrolyte supplements can alleviate or prevent cramps, other studies find little correlation. CBD has the potential to demonstrate antispasmodic properties.
Your endocannabinoid system regulates nearly every critical system in your body, from your circulatory system to your moods and emotions. While physical fitness has a distinctly positive effect on your health, vigorous exercise can disrupt the balance of your endocannabinoid system. Supplementing your endocannabinoid system could enhance your athletic performance and minimize your recovery time.
As more people learn of the potential benefits of CBD products, more professional athletes and fitness enthusiasts are turning to CBD products to help them reach their fitness goals. To experience the potential gains for yourself, visit CBDistillery. We offer a quality selection of fairly priced CBD products. You will find a quality selection of full-spectrum and THC-free supplements including CBD tinctures, softgels, and topical products. CBDistillery products are third-party tested to ensure the purity and potency of every product we offer.
Until the 1930s, marijuana was legal, and hemp was in demand. The distinction between the two plants was clearly established. Cannabis was hemp or cannabis was marijuana. The Marijuana Tax Act of 1937 levied high taxes against doctors prescribing marijuana and farmers who grew hemp, but hemp could still be grown with a permit. The Controlled Substance Act of 1970 grouped the cannabis plants together and made both crops illegal, over time the word cannabis became synonymous with marijuana. We somehow forgot about hemp.
With the growing interest in the many potential health benefits of CBD products, more people than ever before are being reminded of the distinctions between the two plants. Although awareness is improving, it is still not uncommon for people to be somewhat uncomfortable when they learn that CBD oil is extracted from hemp.
If you are feeling a bit uneasy with this thought, there is no cause for concern. If you purchase CBD products through a dispensary, there is a chance your product contains more than 0.3% THC. However, if you are purchasing CBD from non-psychoactive hemp oil, your product will contain less than 0.3% THC.
When you are selecting a hemp oil product, it’s important to be sure that the hemp used to make your CBD oil is cultivated using the best farming practices, which we have detailed below.
Hemp and Marijuana are Cultivated Differently
Hemp and marijuana are both potential sources of CBD oil. The CBD from marijuana contains high levels (5-30 percent) of tetrahydrocannabinol (THC). That’s the cannabinoid responsible for the intoxicating effects associated with marijuana use. The CBD from hemp oil does not. These cannabis cousins actually have more differences than similarities. Hemp and marijuana plants not only look different, but they also grow in different environments. Consider the following:
• Marijuana Plants
Marijuana is a short, thick, bush-like plant. Marijuana plants require warm temperatures and a humid environment to thrive. Several states that have legalized marijuana use require that marijuana sold in dispensaries be grown indoors under artificial light. Many marijuana growers rely on chemical fertilizers and pesticides registered with their respective states. Marijuana is typically grown for medical use and recreational purposes.
• Hemp Plants
Hemp is a tall, thin, plant that can grow up to 16 feet tall. Hemp can thrive in a variety of climates and typically grows within 108-120 days, outdoors. Hemp contains only trace amounts of THC (.3 percent or less), and cannot cause intoxication. Hemp fiber is used for twine, rope, and coarse fabrics. The seeds of the hemp plant are about 30 percent oil and a good source of protein. Since hemp absorbs metals and toxins from the soil, hemp used for edible products, including CBD, should be grown using organic farming practices.
Hemp Used for CBD Products Should be Grown with Organic Farming Methods
Hemp plants are often used for phytoremediation1, the use of plants to clear pollutants and toxins from unhealthy soil. Hemp is ideal for this task because hemp plants grow quickly. These hearty plants pull heavy metals and toxins from the soil and groundwater. The deep roots of the hemp plant are unaffected by the toxins they accumulate. While beneficial for clearing unhealthy soil, this ability to leach contaminants from the ground can be detrimental to your health if your CBD is not grown with extraordinary care.
While hemp is not typically certified as organic, responsible CBD manufacturers know the importance of using hemp grown with organic farming methods to protect consumers from potentially harmful contaminants. Organic farming methods include:
• Testing soil prior to planting to ensure a contamination-free harvest
• Planting organic, non-GMO hemp seeds
• Growing hemp crops without using pesticides
• Growing plants without the use of herbicides, fungicides, or antibiotics
The Importance of Testing Soil and Verifying Product Purity and Potency
Before planting a hemp crop, it is essential that farmers have their soil tested by a neutral third party for potential contamination. If the soil is not proven to be free from heavy metals or toxins before planting, those contaminants will end up concentrated in hemp oil products.
After extraction and product manufacturing, products should be tested again to verify their purity and potency. When making a product selection, you will want to place your trust in a company willing to disclose the batch test results for every product offered. When you can verify the test results, you will know that your CBD oil is as potent and pure as the company claims. Use the lab results to verify that your CBD product:
• Is grown without fertilizers, pesticides, or herbicides
• Contains no potentially harmful solvents or microbial contaminants
• Does not contain heavy metal contamination
• Contains .3 percent or less THC (full-spectrum)
• Contains other potentially beneficial cannabinoids (full-spectrum)
• Is THC-free (isolate)
The Number of States Growing Industrial Hemp Continues to Increase
In 2013 the state of Colorado legalized hemp farming. The Agricultural Act of 2014 (US Farm Bill) opened the doors to industrial hemp cultivation for pilot programs and hemp research. Thanks to the US Farm Bill, hemp-derived CBD products can now be shipped to all 50 states.
Confirm the Quality of Your CBD by Verifying the Best Farming Practices
While any reputable company wants to use hemp grown in soil that is contamination free, most CBD manufacturers don’t have control over every aspect of their business. Those who do not have complete control have to rely on the integrity of their hemp suppliers.
CBDistillery is a vertically integrated company. That means we are in control of every aspect of the production process. Before our organic, non-GMO hemp seeds are planted, our soil is third-party tested to ensure the purity of every CBDistillery product you select. We maintain control over every aspect of farming, harvesting, extraction, and product production. Before our products become available for purchase, they are tested again to verify product purity and potency. You will find the lab results within the images on the product description pages.
Grow your own plants
More states allow growing hemp or marijuana at home. Complete control over the quality of the plants is one of the reasons more Americans start harvesting today. With a few easy steps, you could harvest full-grown plants in a few months!
It may surprise you to learn that hemp CBD contains more than 400 compounds. While many of the individual components of CBD can have an effect on your body, the potential benefits are multiplied and intensified when plant compounds work together. This is one of the many reasons so many CBD enthusiasts prefer to use full-spectrum CBD products. They want to take advantage of a phenomenon known as the entourage effect.
The concept of one component adding to the benefit of another is nothing new. Ancient Greek philosopher Aristotle was the first to proclaim that “the whole is greater than the sum of its parts.” Each component contributes, but together they are stronger. Today we call it synergy.
When a compound is synergistic, each active element produces an effect, but the combination of these elements intensifies or enhances the individual effects. The total impact of the combined effect is greater than the sum of the active components. If we were to explain synergy in mathematical terms, 1+1=3.
While synergy enhances the impact of active elements, the discovery of the entourage effect takes the concept of synergy to an entirely new level.3
In the 1960s, Israeli researcher Raphael Mechoulam identified the structure of CBD (cannabidiol), one of the many cannabinoids found in cannabis plants. A year later Mechoulam became the first researcher to isolate delta-9 tetrahydrocannabinol (THC). This renowned researcher identified multiple cannabinoids and plant compounds found in cannabis. He also identified the first cannabinoid produced by the brain, anandamide. 2
It was clear to Mechoulam and his research teams that many elements in cannabis work together synergistically, that the combined effects had more impact than the effect of the individual elements. Mechoulam and his team also found that cannabis contained many inert components, identifying many cannabinoids and other plant components that appeared to have no effect on their own, but created an effect when combined with other inactive compounds.
In combination, these once inert compounds worked together to intensify the synergistic effects of cannabis compounds, the impact we now know as the entourage effect, first publicized in 1998. The entourage effect enhances synergy.
CBD (cannabidiol) is only one of many cannabinoids found in cannabis extract. There are more than 113 cannabinoids in hemp oil, as well as hundreds of vitamins, minerals, plant terpenes, and essential fatty acids. In fact, hemp oil contains 480 natural plant compounds.
To experience the full potential of cannabis extract, to benefit from the entourage effect, you will need to select a CBD (hemp oil) product that contains all the essential components of the original plant source. You will want to invest in a full-spectrum product.
Because of the entourage effect, each element in full-spectrum hemp oil is magnified and multiplied by the effect of the others. Just a few of the many beneficial components of full-spectrum hemp oil include:
For centuries, herbalists have supported the belief that whole plants are more beneficial to the body than their individual components. Today, science can back those theories. To take advantage of the entourage effect, to gain all the potential health and wellness benefits of hemp oil, you have several options, including:
Tinctures are one of the most popular CBD products. When selecting a tincture, it is important to note how many milligrams of CBD is in the product. The higher the milligram content, the less of the product you will need per dose and the longer the product will last. Tinctures can be mixed with your favorite foods or beverages, or you can simply hold the mixture under your tongue for a few seconds and swallow. This allows the cannabinoids to enter your bloodstream quickly by bypassing the digestive processes.
Capsules and softgels are often the product of choice for those who don’t care for the flavor of CBD or would prefer not having to measure every dose. Many CBD users appreciate the ease of adding CBD capsules to their existing vitamin regimen. Some capsule users recommend using a compartmentalized pill case so they remember to take their CBD, or can verify if they missed a dose.
For those who have difficulty swallowing, stomach pain, or nausea, CBD suppositories offer the best option for absorbing the product quickly. Since using a suppository allows the CBD to be absorbed directly into the bloodstream, the potential benefits are noticed in as little as 10 minutes and can last up to eight hours. Suppositories offer the most bioavailability of any CBD product.
All the potential benefits of CBD applied directly to your skin. Since topical CBD absorbs directly through the skin, topical products are often preferred by those looking for targeted benefits. According to recent studies in the European Journal of Pain, topical CBD appears to be beneficial to those living with tendonitis, arthritis, and neuropathic pain. 3
(THC-free) CBD wax is a more crystalized version of the fatty lipids naturally occurring in hemp oil. Broad-spectrum wax can be used for cooking, dabbing (a form of vaping), taken sublingually, or blended with an edible oil to create a THC-free tincture. Broad-spectrum wax is a hybrid of sorts. While a broad-spectrum product does not contain every element found in the original plant, it still contains potentially beneficial plant terpenes that can contribute to the entourage effect.
It’s important to note that full-spectrum CBD does contain trace amounts of tetrahydrocannabinol (THC), the cannabinoid responsible for the intoxicating, psychoactive effects of marijuana. While marijuana contains 5-30 percent THC, hemp-sourced CBD contains less than 0.3 percent. Although this small amount of THC is not enough to cause intoxication, some CBD users are uncomfortable using a product that contains any amount of this potentially controversial cannabinoid.
For those who want the potential health benefits of CBD without the THC, there is always the option of selecting products made with CBD isolate. Through a process called chromatography, full-spectrum oil is further processed to remove the other cannabinoids and plant compounds. The result is a white powder (isolate) that is at least 99 percent pure cannabidiol. CBD isolate is tasteless and odorless.
Even without the entourage effect, CBD on its own still offers plenty of potential health and wellness benefits. Just a few of the products available for those who prefer THC-free options include:
Products made with CBD Isolates are also an option for those who do not care for the flavor of full- spectrum CBD.
CBD (cannabidiol) has the potential to supplement the messengers and influence the receptors regulating every important function in your body. CBD mimics the effects of your naturally occurring neurotransmitters that can influence your moods, digestive processes, pain perception and more.
The entourage effect offered by full-spectrum CBD can magnify and multiply the potential health and wellness benefits of CBD.
To learn more about the many potential health benefits of Hemp oil, and the way CBD interacts with your body, download The Ultimate CBD User Guide. For a quality selection of non-psychoactive, hemp-sourced products, visit CBDistillery. We offer a quality assortment of full-spectrum and THC-free products so you can find the perfect product to fit your lifestyle.