Easing Sleep Disorders With CBD

Promote restful sleep

A Serious Public Health Concern

In the United States, poor sleep is the number one reported medical complaint. Over 60% of American adults report difficulty sleeping several nights per week. And according to the American Sleep Association, it’s estimated that 50-70 million Americans are suffering from sleep disorders. While insomnia is the most common of them, over 70 other sleep disorders currently exist. For example, sleep apnea, REM sleep behavior disorder, narcolepsy, restless leg syndrome, and sleep paralysis.

And unfortunately, daytime sleepiness isn’t the only consequence of not getting your recommended 7-9 hours. Not only does consistent sleep deprivation affect one’s current functioning levels, but it can also lead to obesity in children and adults, anxiety and depression, impaired judgment, and diseases like diabetes, heart disease, and stroke.

The Dangers of Sleep Aids

With the decline of nightly sleep hours and quality, the increase in sleep aid use is not surprising. Prescription drugs like Lunesta and Ambien are becoming more and more commonplace and can provide temporary solutions to sleep problems. In fact, between 2006 and 2011, nearly 38 million Ambien prescriptions were written. In the U.S., over 4% of adults reported taking medication or sleep aids in the last 30 days.

However, these drugs are approved for short-term use and should be used with extreme caution. As with any prescription drug, sleeping pills may present users with a wide range of side effects. This may include headache, stomach pain, tingling in hands and feet, grogginess, unusual dreams, diarrhea, and dizziness. Some side effects–such as parasomnia (behaviors that occur while one is asleep and therefore is not aware are happening such as sleepwalking, sleep eating, sleep driving, etc.), dependency, and addiction–are far more dangerous and harmful. In fact, a study published in 2012 reported that those using sleeping pills were 35% more likely to develop cancer. Additionally, the study found that even casual sleep aid users (fewer than 18 doses per year) experienced greater mortality rates than nonusers.

Sleep aid

CBD and Sleep Research

Studying and treating sleep disorders is a complicated task. Many sleep disturbances are symptoms of other chronic conditions (such as pain and illness) and vary from individual to individual. However, promising work involving the body’s Endocannabinoid System (ECS), Cannabidiol (CBD), and sleep are showing optimistic results.

Recent research on CBD and sleep indicate that it can be both sedating or energizing, depending on the dosage. One 2014 study showed that smaller doses (>15mg) of CBD can actually increase alertness while larger doses of CBD have powerful relaxing properties. This may mean CBD can be a powerful tool in alleviating insomnia as well as fighting daytime sleepiness. By taking a larger CBD dose before bedtime, research suggests one may be able to increase total sleep time. (Meaning no more waking up in the middle of the night unable to fall back asleep.)

CBD is often referenced for its ability to soothe anxiety and relax the mind, making it effective at improving sleep quality. Insomnia and other sleep disturbances are frequently linked to anxiety and depression, having a cyclical effect on the other. However, CBD’s ability to ease these feelings of anxiety and stress may be a factor in how it helps induce sleep. A new study examining cannabidiol in anxiety and sleep found that CBD decreased anxiety in 80% of participants and improved sleep in 66%. By working with the body’s Endocannabinoid System to naturally calm the central nervous system, CBD has a relaxing effect.

CBD as a Sleep Aid

While not a “cure” for insomnia, the evidence is mounting in favor of CBD as a sleep aid. Its relaxing and anti-anxiety properties make it a safe and natural option. Unlike traditional sleeping pills, CBD poses no risk of addiction and won’t leave users feeling groggy the next morning. These reasons may make CBD a better long-term alternative to traditional sleeping pills.

Improve sleep with CBD

Further research on CBD as a sleep aid is still needed to determine long-term results, individual variations, dosing, and more. However, the initial findings are promising. So for individuals struggling to get restful sleep, CBD could be a low-risk and natural option to try. Proper Hemp’s CBD + Melatonin Sleep Softgels combine the relaxing properties of CBD with the sleep-inducing benefits of melatonin, resulting in restful and restorative sleep. Proper Hemp recommends consulting with your physician before adding new dietary supplements to your regimen. 

Anxiety & Overwhelm: 5 Natural Products that Help

Daily CBD for Anxiety

Meditation for Reducing Stress and Anxiety

Over 40 million Americans are affected by anxiety disorders. These are serious conditions that fall on a wide spectrum in their severity, sometimes even interfering with everyday life. However, everyone experiences some form of anxiety from time to time. This typical low-level anxiety is normal and can benefit from healthy lifestyle choices. Exercise, diet, and relaxation can play a prominent role in reducing stress and anxiety as well as one’s overall wellbeing. Not just physically, but mentally as well. Additionally, many natural products exist that humans have used for centuries to help ease symptoms of anxiety and overwhelm.

1. Lavender oil

Lavender oil is known for promoting relaxation. It’s extremely versatile and reduces feelings of anxiety when used aromatically, topically, or internally. Inhaling the soothing scent of lavender oil is one of the most popular methods of use and aromatherapy has consistently been shown to have a powerful effect on decreasing stress and anxiety. As insomnia and poor sleep habits are often symptoms of anxiety, diffusing lavender oil prior to bed can help relax the body and promote sleep. Topical application to the bottoms of the feet, adding a few drops to a bath, or rubbing a drop between the palms and inhaling are other ways lavender oil can conveniently be used to reduce anxiety and feelings of overwhelm.

2. CBD

Incorporating a daily CBD supplement is a simple and great addition to your daily health and wellness regimen. More and more research is indicating the positive benefits of CBD on lowering stress and anxiety and promoting homeostasis. In a 2011 study, CBD was found not to just reduce symptoms of social anxiety, but also to alter the way the brain responded to anxiety. Proper Hemp Co.’s high quality, broad spectrum CBD products give you a wide variety of options to choose from including softgels, gummies, sublingual tinctures, powders, topical creams, and more, ensuring you find the easiest and most effective method for you.

Daily CBD for Reducing Stress and Anxiety

3. Valerian

Used for centuries to help with nervousness and sleep disturbances, “nature’s Valium” is one of the most widely recognized natural remedies for inducing feelings of peace and tranquility. Valerian Root can be taken as a tea. However, the scent can be off-putting to some individuals, so a capsule or tincture form is usually recommended.

4. B Vitamins

Sometimes dubbed “happy vitamins,” Vitamin B complex can help improve energy and reduce anxiety and stress levels. For anxiety sufferers, Vitamin B6 is particularly important. A deficiency in the vitamin includes symptoms such as anxiety, irritability, depression, fatigue, and erratic mood. Incorporating foods like chicken, fish, eggs, peanuts, and whole grains into your diet can help you get your recommended daily dose of B6. The benefits can include stabilized mood, balanced blood sugar levels, and a healthy nervous system. Vitamin B12, found in meat, salmon, milk, cheese, and eggs, can also be useful for fighting stress, anxiety, and depression.

5. Chamomile tea

There are countless health benefits to chamomile. Due to its relaxing effect, chamomile is a great natural resource for those managing their anxiety and depression. In fact, one 2016 study indicated that long-term chamomile use safely and significantly reduces moderate symptoms of anxiety. It also aids in digestion, relaxes muscles, and can help encourage sleep. And while it is most commonly consumed in tea form, chamomile capsules can be just as beneficial in reducing anxiety.

Chamomile tea for reducing stress and anxiety

 

As always, Proper Hemp Co. recommends discussing any new supplements or medications with your doctor before beginning a regimen. 

11 Simple Ways to Reduce Stress

We’ve all heard by now the negative effects long-term stress can have on our physical, mental, and emotional health. Chronic stress throws the body out of homeostasis and can wreak havoc on the body and mind. It can lead to exhaustion, depression, weight gain, sleep disruptions, and eventually disease. Fortunately, there are countless small ways to help reduce stress. Incorporating even a few of these simple stress reduction suggestions into your daily routine, can have profound effects on one’s overall health and happiness.

Exercise to reduce stress

1. Exercise

I’m sure you’re not surprised to see this answer on this list. We hear about it all the time–the positive effects exercise has on our physical, mental, and emotional health. Yet many of us still claim we’re too busy, too stressed out, too [insert any excuse you’d like here and we’ve probably used it]. But the thing is, a little exercise can go a long way in reducing your stress levels.

2. Listen to music

Music is a powerful tool in its ability to decrease stress and turning on a favorite tune can do wonders for boosting your mood. In fact, some studies even indicate music’s ability to increase pain tolerance. Create a sense of calm by playing slower, melodic music, which for some individuals can also help improve sleep. Bonus Points: Dance it out to your favorite song and get your heart rate up.  

3. CBD Supplements

Incorporating a daily CBD supplement is a simple and great addition to your daily health and wellness regimen, and more and more research is indicating the positive benefits of CBD on lowering stress and anxiety. Proper Hemp Co.’s high quality, broad spectrum CBD products give you a wide variety of options to choose from including softgels, gummies, sublingual tinctures, powders, topical creams, and more, ensuring you find the easiest and most effective method for you.

Reduce stress with CBD

4. Meditate

Anyone can practice meditation and the results don’t take long to be felt. Plus, they last long after you stop meditating. If you’re a newbie to the practice, schedule into your day just five minutes to start–you can always increase time as you get more comfortable–and find a method that works for you, whether that’s repeating a mantra, body scans, yoga, Tai chi, or mindfulness meditation. If you’re unsure of how to get started, guided meditation apps are a great source to use and many are free. And remember, there’s no wrong way to meditate, so stick with it! For most of us, meditation is especially difficult and uncomfortable at the start.

5. Laugh

Laughing ranks as probably one of the last things we want to do when we’re stressed to the max. (Because really, what’s funny about feeling like you’re on the verge of snapping?) But science indicates laughter can boost your immune system and lower blood pressure. So take a few minutes out of your day to watch some hilarious YouTube videos, follow a few funny people on social media, or read a funny book.

6. Create a morning routine

We’ve all had those days. The ones where you wake up late, only notice the stain on your shirt as you’re walking out the door, and it all goes downhill even from there. Starting your day off right can set the entire tone for the rest of the day. Start small with a single change you’d like to incorporate into your morning routine. Whether you choose to kick your day off with an early morning 30 minute yoga practice or a quiet cup of Proper’s CBD infused coffee, creating (and sticking to!) a morning routine can greatly impact productivity and stress levels.

7. Write it down

For some, getting our emotions out can be extremely therapeutic as it provides an opportunity for self-reflection. While consistent journaling is often the most effective, even sporadic writing that goes into detail about your feelings and thoughts surrounding stressful events can reduce stress levels. A gratitude journal is another option that has been shown to help increase optimism and emotional resilience, and therefore overall wellbeing. The simple act of writing down three things you’re grateful for each day will cultivate gratitude and result in a greater sense of happiness.

8. Take a nap

Sleep deprivation can wreak havoc on your physical health and result in a myriad of health issues, lead to depression and weight gain, decrease sex drive, and more. Now for most of us, taking a quick afternoon nap at work will likely be frowned upon. So if incorporating a 15-20 minute power nap isn’t a realistic expectation for you during the week, make it a priority on the weekends. Schedule in a little extra shut-eye midday on Saturday and Sunday, then strive to get the recommended 7-9 hours through the work week. And set yourself up to ensure the sleep you do get is restful and deep. Cutting back on screen time before bed, taking melatonin, regular exercise, and creating a dark, cool environment may help improve sleep quality.

9. Aromatherapy

The sense of smell is perhaps the most mysterious and underrated of the senses. However, most won’t dispute its power to evoke certain emotions and recall past memories. Soothing scents like lavender and rosemary have consistently been shown to have a powerful effect on decreasing stress levels. Try lighting a candle, diffusing essential oils, or spraying a favorite scent.

10. Take a quick walk outside

Just like with regular physical exercise, a brisk walk triggers the release of endorphins. (And thanks to Elle Woods, we all know the positive effect these hormones have on our brains.) Taking a few minutes midday to move around, breathe deeply, and step outdoors to get some sunshine and fresh air will have immediate calming effects.

11. Talk to someone

Sometimes venting and simply getting things off our chests can dramatically help. Whether it’s a good friend, a counselor, or a family member, spending time talking and empathizing connects and bonds us with others. Try setting a timer for 5 minutes. Then rant to a friend about everything related to what’s causing stress in your life. And after those 5 minutes ask your friend to help you redirect and start focusing on positives and action items. This will constructively help to keep you from dwelling in the negativity.

7 Ways to Make Mornings Easier

Snoozing the alarm clock, skipping breakfast, rushing out the door, and stress levels already through the roof? While this may sound like a morning routine most of us are familiar with, it’s not a particularly pleasant one. Fortunately, it’s not the way things have to be either. With a little preparation, your morning ritual can become one that helps you thrive.

1. A good night’s sleep

Seems like a no-brainer, but getting the recommended 7-9 hours often isn’t as easy as it seems. But more important than even the number of hours of sleep is the quality of sleep. Finding ways to improve the nature of your sleep will improve the quality of your morning. And consequently your day. Including an all-natural sleep aid, like Proper Hemp’s CBD + Melatonin Sleep Softgels, in your bedtime routine will result in a deep, restful sleep that won’t leave you groggy in the morning.

2. Stay off social media

Breaking the habit of reaching for our phones first thing after waking up can be tough. But by not bombarding our brains first thing by checking email or scrolling through Instagram, we prolong the sense of calm from the night before and set ourselves up for a more peaceful day. Try putting your phone on airplane mode each night before sleep and not switching it off until you get to work.

3. Savor the moment

Taking a few minutes to slow down and savor the small moments can greatly improve your morning. It’s actually also a powerful tool in increasing overall happiness. By paying conscious attention to and staying present in the moment, you can enhance and lengthen positive experiences. Savoring your morning cup of Joe can be a great way to start this practice. Bonus points for taking away the morning stress with Proper CBD infused coffee by DOMA for an added sense of relaxation and ready-to-go attitude.

CBD Coffee Morning Ritual

4. Meditate

Even just five minutes of meditation can focus the mind, calm nerves, and support inner peace. So make an effort to consistently practice each morning.  Simply repeat a mantra, practice mindfulness, or follow a guided meditation. If you’re unsure of how to get started, guided meditation apps are a great source and many are free. And remember, there’s no wrong way to meditate, so stick with it!

5. Fuel your body

Healthy breakfasts don’t have to be super fancy or time-consuming. In fact, a few minutes of meal preparation the night before can save you a lot of precious time in the morning. Overnight oats, avocado toast, greek yogurt with fruit, and scrambled eggs are all simple solutions that will provide your body with the energy it needs. Add a scoop of Proper Hemp’s Water Soluble CBD Powder to your morning coffee, smoothie, oats, or water bottle for the added benefit of decreased stress and anxiety.

6. CBD softgel

Incorporating a daily CBD supplement is a simple and great addition to your daily health and wellness regimen, and more and more research is indicating the positive benefits of CBD on lowering stress and anxiety. Proper Hemp Co.’s high quality, broad spectrum CBD products give you a wide variety of options to choose from including softgels, gummies, sublingual tinctures, powders, topical creams, and more, ensuring you find the easiest and most effective method for you.

CBD Softgel for morning routine

7. Move your body

Although many of us would prefer those extra minutes curled up in bed, exercising first thing in the morning has been shown to result in a variety of benefits, including an enhanced metabolism, higher energy levels, and improved sleep. And with exercise motivation tending to be highest in the morning, getting your heart rate up as a regular part of your morning routine ensures you don’t make excuses and skip out later in the day.