Most of us are aware that sleep disorders, including insomnia, are endemic in our stress-filled, caffeine-driven, contemporary lifestyles. Sleep deprivation can be very detrimental to our health. When the brain doesn’t get enough quality sleep, its synapses are ‘eaten’ by other cells. The less we sleep, the more exhausted we are. We miss work, we don’t exercise, and we begin to underperform across the board.
So, where does yoga and CBD come in?
Well, first up, there’s a great deal of increasing evidence to support the idea that yoga is actually an incredible way to improve sleep quality. Not only do yoguis benefit from a thorough workout that works all muscle groups and increases heart rate, but the natural mindfulness that sustains yoga practice also helps to release pent-up stress and induce a deeper, more restorative sleep.
But what happens if we still need an extra helping hand to find a sleep routine that actually benefits us in the long-term? We can turn to the calming powers of CBD. The positive combination of yoga practice matched with a regular intake of CBD is a recipe for improved sleep quality in a fairly short space of time.
Improving sleep quality through yoga practice
While there are many things we could highlight about yoga practice in relation to improved sleep quality, there are six main benefits that we believe are worth highlighting, because they point to specific internal adjustments that ultimately help the central nervous system to find its quiet place and drift oft into dreamland.
- Yoga revives the body through increased circulation of oxygen in the body and a release of toxins that have become stored in our tissues and organs.
- Yoga relieves stress and anxiety by reducing the body’s natural stress responses. Just as socializing with friends soothes us, yoga practice soothes by lowering heart rate, lowering blood pressure, and slowing down our respiration.
- Yoga unwinds the nervous system by increasing blood flow to the brain’s central sleep center. It stimulates glands that are responsible for releasing hormones essential to quality sleep.
Yoga, sleep, and CBD
So, let’s imagine that you already enjoy regular yoga practice and you’re already feeling the many benefits of yoga on sleep quality. Why stop there? If there’s a natural, plant-based solution that can improve your sleep quality and your yoga practice even further, why not give it a try, right? So, let’s first delve a little deeper into the specifics of CBD…
The use of CBD in the U.S., for a variety of reasons, continues to grow. Most people who turn to CBD do so because they’re looking for alternative solutions to pain relief and anxiety issues. Another large proportion of CBD consumers are looking to improve the quality of their sleep.
According to Medical News Today, there’s evidence to suggest that CBD can reduce cortisol levels and help people who suffer from insomnia get to sleep quicker. In another study, published in the Permanente Journal, 72 adults with anxiety and poor sleep were involved. Assessments related to sleep patterns were completed at the start of the study and one month later as a follow-up.
The CBD product given to the participants was a 25mg CBD softgel, similar to the softgels we offer at GetEVOKE, and they were told to take one capsule in the evening, 20 minutes before bed. After the first month, 66% of participants reported improved sleep.
While conclusive results haven’t been confirmed by official authorities, the anecdotal evidence related to the benefits of CBD for those who have trouble sleeping continues to rise.
Level1500: our cinnamon-flavored CBD sleep tincture
If you’ve gotten this far in the blog, you probably suffer from poor sleep, or a lack of, and you’re probably open to the idea of trying something new. Our Level1500 tincture is our most potent tincture, containing 1500mg of CBD. It’s cinnamon flavored, which is the perfect sweet aroma for nighttime use and it’s designed to support you in your path toward better sleep. This month, August 2021, we’re offering a 35% discount on this product, giving you the perfect opportunity to try it.
In terms of dosage, we recommend adding a 1ml dropper of this oil to a cup of tasty chocolate milk, or simply dropping the same dose under your tongue, 20 minutes before you want to sleep. Got a question, just reach out to us via our IG channel: @getevoke
How well do you actually sleep?
Do you have trouble sleeping? Do you know what kind of sleeper you are? Maybe you think you sleep pretty well, but when it comes to the crunch, telltale signs indicate you could do a lot better. It’s really common for people to think they sleep well, when actually they don’t. But not to fear! We’re going to help you to review the quality of your sleep…
All you have to do, to find out what kind of sleeper you really are, is take this short quiz to test your sleep quality. You might also want to deepen your understanding of the finer details of sleep, sleep quality, and sleep disorders by reading the rest of this blog.
What causes insomnia?
Let’s kick things off with the worst-case scenario… insomnia. If you actually can’t get to sleep (sleep onset), or you wake up in the middle of the night and then can’t get back into your sleep (sleep maintenance), you’re suffering from insomnia. Some people suffer from chronic insomnia that can last for months or even years. Others are affected every now and then by short-term insomnia, with bouts of better sleeping in between.
In general, insomnia in all its forms is caused by a state of hyperarousal, either mental or physical, and it can be triggered by a range of circumstances and health issues. In fact, many people with active lifestyles turn to our Level1500 CBD tincture to help calm their bodies after intense physical activity and to better prepare them for a rejuvenating sleep.
The Sleep Foundation helpfully lists the main causes for insomnia: stress, irregular sleep schedules, lifestyle choices (like alcohol or caffeine consumption, too much cell phone use before bed, or late afternoon naps), mental health disorders, physical illness, pain, medications, neurological problems, and specific sleep disorders (of which there are more than you probably realize). Also, it’s commonly believed that as we age, we become more susceptible to insomnia.
Other sleep issues
But what if you don’t suffer from insomnia? What if you fall asleep without issues, you stay asleep all night, but you still wake up feeling tired? Why does this happen and what can you do to make improvements?
On a similar note, what happens if you get to sleep without issues, you stay asleep, you don’t feel tired during the day, BUT you only ever sleep for around 4 or 5 hours? Is your body getting enough sleep and could there be future repercussions from not achieving a longer-lasting sleep on a regular basis?
National Sleep Foundation guidelines state that healthy adults should get between 7 and 9 hours of sleep per night, while people over 65 years of age should get around 7 to 8 hours. So, if you don’t fall within these guidelines, you’re officially suffering from a lack of sleep. You just don’t know it.
The 4 Stages of Sleep
There’s sleep, and then there’s sleep. It’s not all the same, which is why getting eight hours of sleep every night isn’t the only thing you need to keep a check on. If you’re getting your recommended eight hours, but still feel tired during the day, or never feel completely energized in the morning, you might be experiencing problems with the stages of your sleep, of which there are four. Check this out…
Sleep Stages Type of Sleep Normal Length
Stage 1 Non-REM N1 1-5 minutes
Stage 2 Non-REM N2 10-60 minutes
Stage 3 Non-REM N3 20-40 minutes
Stage 4 REM Sleep 10-60 minutes
The four stages of sleep form part of a cycle that we continuously experience throughout the night. On average, we pass through six cycles of the four sleep stages every time we sleep.
Briefly explained, N1 is the sleep stage when we’re drifting off and N2 is the sleep stage most people experience. It’s usually longer at the beginning of the night and shorter toward the end, but it’s not the sleep stage that we most need to truly recuperate.
N3, sometimes known as Slow-Wave Sleep (SWS), Delta Sleep, or Deep Sleep, is the sleep stage in which our bodies begin to relax and muscle tone, pulse, and breathing rate decrease. It’s a restorative sleep stage that helps us to recover, grow, bolster the immune system, increase insights, creativity and memory.
In stage four, also known as REM sleep, the brain is as active as it is when we’re awake and it’s thought that REM sleep is essential to the development of cognitive functions, like memory, learning, and creativity. REM sleep is also known for the most vivid dreams. While the first REM stage might only last for a few minutes, later REM cycles can last for an hour.
Remember, if you suffer from poor sleep, or you wake up in the middle of the night, or you feel tired during the day, you can try boosting the power of your yoga practice with a regular intake of CBD. Our Level1500 tincture is our sleep tincture and our most potent tincture to date, containing 1500mg of CBD. It’s cinnamon flavored and designed to support you in your path toward improved sleep quality. This month, August 2021, we’re offering a 35% discount on this product, giving you the perfect opportunity to try it.