Disturbed sleep is a frustrating experience that leaves you sluggish and unproductive the next day. It reduces your concentration levels and can negatively affect your mood. Sleep deprivation also affects your physical health and increases the risks of heart conditions, stress, obesity, and type 2 diabetes.
The Center for Disease Control and Prevention (CDC) estimates that nearly one-third of US adults are struggling with sleep. This statistic is worrying since quality sleep is critical for immune function and general health. Fortunately, there are natural sleep aids that can help you get enough sleep. Here are ten natural ways to improve your sleep and how important CBG for sleep is.
9 Natural Ways to Sleep Better
You do not have to get prescriptions to fix your sleeping habits. There are natural sleep aids to help you with your habits. These aids include:
Follow a Sleep Routine
Sleeping at a specific time each day helps you develop a biological sleep clock. This routine reduces the time you take to fall asleep. Sleeping at irregular hours only disrupts the internal sleep clock and could cause more sleep issues.
Thirty minutes of aerobic exercise for four days per week can improve the quality of your sleep. Examples of aerobic exercise include running, cycling, walking, jumping, and swimming. Do the exercises for several hours before retiring to bed.
Avoid food or drinks that contain caffeine before bedtime. Caffeine can significantly disrupt your sleep. The stimulant is found naturally in coffee, cocoa, cola soft drinks, and green tea. On the other hand, consume functional foods such as lettuce, barley, milk, whole grains, and tart cherry juice.
Nonsmokers are four times more likely to have better sleep than smokers. Nicotine, a chemical substance found in tobacco, contains a stimulative effect that makes it difficult to fall asleep. Smokers may also develop sleep apnea.
Avoid Using Electronics an Hour Before Sleep
Using electronics such as cell phones, television, computer, or video games an hour before bedtime harms your sleep. These gadgets emit light that stimulates the brain, making it hard to fall asleep. Doing away with the electronics an hour before sleep can boost your ease of falling asleep.
Switch Off the Lights
Lights are a visual disruption to your sleep. Keep your room dark to avoid interference with the production of the melatonin hormone. The hormone aids the brain in timing the sleep-wake phase.
Avoid Alcohol at Night
Even though alcohol can help you fall asleep quickly, it interferes with your sleeping pattern. Taking alcohol at night disrupts the production of melatonin. You may also develop sleep apnea and snoring.
Keep Your Bedroom Comfortable
A comfortable bedroom environment is essential for quality sleep. Ensure that factors such as temperature and noise are optimal. The setup of your bedroom is also critical when optimizing your bedroom.
Reserve your Bed for Sleep Only
Avoid working, eating, or watching TV in your bed. These activities can be a stimulus for wakefulness. Reserving the bed strictly for sleep can help you doze off quickly.
CBG as a Sleeping Aid
Cannabigerol (CBG) is a chemical compound that occurs naturally in the cannabis or hemp plant. The component is referred to as the “Mother of Cannabinoids” since other cannabinoids are derived from it. Other cannabinoids include cannabidiol (CBD) and tetrahydrocannabinol (THC).
CBG exists in rare quantities. Only 1% of CBG is present in the cannabis plant, unlike 25% and 30% of CBD and THC, respectively. This makes CBG an expensive component. Despite the cost, it has grown in popularity owing to its numerous benefits.
Can CBG Fix Your Sleeping Issues
CBG products can help you with your sleeping disorder. The component is non-psychoactive and can treat any condition related to your mind or body. Besides the health benefits, CBG does not cause a feeling of high.
Taking CBG products relaxes your muscles and, in turn, helps you get a sound sleep. It also balances cortisol levels, allowing you to go to bed stress-free. Sleeping with a clear mind and relaxed muscles will help you sleep soundly.
How is CBG Made?
CBG is made naturally by hemp plants. CBG can also be made when CBGA is exposed to sunlight. The UV light from sun rays breaks down CBGA into CBG.
CBG made from the natural process does not contain high concentrations. Genetically modifying the plants can help make CBG strains that are highly concentrated. Crossbreeding a variety of hemp plants is the best way to produce CBG.
How CBG Works
CBG interacts with the endocannabinoid system. The component binds to CB1 and CB2 receptors and reduces their responsiveness. This blocks the functions of the endocannabinoid system. Blocking these functions can potentially produce relaxing effects and improve mood.
Using CBG and CBD Products with Melatonin to Improve Quality of Sleep
Melatonin is a hormone that regulates an individual’s sleeping pattern. Interference with the production of the hormone disrupts the sleep pattern. Most people take melatonin supplements to maintain regular sleep cycles.
Combining melatonin supplements with CBG and CBD can result in healthier sleep patterns. Mixing the relaxing ability of CBG with melatonin’s ability to balance sleeping cycles can help you have a restful sleep. Fortunately, combined products are available in the market.
There is no specified dosage for CBG. Its use depends on the product type, your body, and the duration of use. It is advisable to start with a low dosage and increase bit by bit until you achieve your desired result. Reading the CBG label can help you determine the correct dosage.
Though CBG is neither addictive nor psychoactive, taking excess of it is not advisable. High amounts can negatively affect your health. The correct dosage will help you avoid some side effects.
How is CBG Consumed
CBG can be smoked, ingested, or vaped in oil. Consuming CBG oil products is the most common way of using the substance. Ingestion of CBG is not advisable as it may trigger side effects such as diarrhea.
Side Effects of CBG
CBG is effective in treating sleep disorders. However, the product may have a few side effects if not used correctly. Knowing the side effects beforehand can help you manage the symptoms. Here are the common side effects.
Fatigue is the welcoming effect of CBG. It is unavoidable if you take high amounts. To contain this effect, take CBG products only at night when you do not have much to do.
The digestive system often reacts unexpectedly to what you consume. You might get diarrhea if you consume high amounts of CBG. Consuming other forms of CBG other than the edible ones can help you prevent diarrhea.
Change of Appetite
Compounds that make up CBG may change your appetite. The effects vary from person to person. The compounds may boost or repress your appetite. The change might consequently lead to a weight change.
Consuming CBG interferes with the ability of your mouth to produce saliva. As a result, your mouth may dry. Drinking a lot of water can help you tackle the issue.
Increase Your Sleep Quality
Using CBG can significantly help you improve your overall sleep quality, duration of sleep, and ease of falling asleep. The product is naturally occurring and has manageable side effects. Additionally, CBG has several other health benefits.
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