March is National Sleep Awareness Month, making it the perfect time to reflect on your sleep habits. If you’ve been struggling to fall asleep, waking up throughout the night, or feeling exhausted during the day, it’s time to check in.
Almost everyone struggles with sleep. But before you can improve your sleep, you need to understand your current patterns. Are you getting enough rest? Does your nightly routine set you up for deep, restorative sleep? We’ve pulled together a few simple steps to help you reflect, reset, and get your best rest yet.
Step 1: Reflect On Your Sleep
Start by asking yourself:
- Do you have a consistent bedtime, or does it change nightly?
- Do you struggle to fall asleep or wake up frequently throughout the night?
- Do you feel well-rested in the morning, or are you hitting snooze multiple times?
- How do you feel throughout the day—alert and energized or constantly tired?
Keep a sleep journal by your bed and jot down your observations over the next few nights. Awareness is the first step toward improvement. Remember not to judge yourself on what you observe. You’re doing your best and this is just the first step towards better sleep!
Step 2: Assess Your Nightly Routine
Your bedtime habits play a huge role in sleep quality. Think about what happens before your head hits the pillow:
- Sleep Environment: Is your room dark, cool, and quiet enough for quality rest?
- Wind-Down Rituals: How do you tell your brain and body it’s time to rest? Do you take time to relax by reading, stretching, or sipping your favorite sleepytime tea or CBD mocktail?
- Screen Time: Are you scrolling on your phone or binging one more episode before bed? We’ve all been there. But too much screen time can interfere with melatonin production, tricking your brain into staying alert and making it harder to fall asleep (thanks a lot, blue light).
- Consistency: Do you go to bed and wake up at the same time each day, even on weekends?
A relaxing ritual before bed can make all the difference. It can be hard to find the time to build this into your day, but little changes can go a long way.
Step 3: Small Changes for Better Sleep
If you’ve assessed your sleep habits and found room for improvement, consider adding in these small changes:
- Stop your screen time 30-60 minutes before bed. If that’s not realistic for you, make sure you at least switch your devices to dark mode.
- Set a consistent bedtime to regulate your body’s internal clock. This can be tough, but it’ll make a huge difference.
- Optimize your sleep space. Small adjustments like a fan and blackout curtains can make a big difference.
- Create a calming sleep routine that works for you. Curl up with a book, do some gentle stretching, or sip on a CBD mocktail. Maybe you prefer a warm bath, your nighttime skincare routine, or simply slipping into your favorite pajamas with intention. Whatever you choose, a consistent ritual helps signal to your body that it’s time to relax and prepare for restful sleep.
Looking for natural ways to support better sleep? Explore our CBD sleep essentials to help you unwind and build a healthy nighttime routine.
How CBD Can Help Improve Sleep
CBD can help support a more restful night by promoting relaxation and balancing the body's natural sleep-wake cycle. CBD interacts with the body’s endocannabinoid system which plays a key role in regulating stress, mood, and sleep patterns. Adding CBD to your nighttime routine—whether through a calming tincture, a soothing topical, or a CBD-infused mocktail—can help ease tension and prepare your body for deep, restorative rest.