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5 Simple Steps to Create a Better Bedtime Routine

Sleep is essential for our physical and mental health, yet many of us struggle with getting a good night's rest. Whether it's due to stress, anxiety, or simply an inability to relax, sleep issues can have a significant impact on our daily lives. But fear not, we at Remedy CBD are here to help with some tips on establishing a perfect sleep routine.

The Importance of a Consistent Sleep Routine

Just like children, adults benefit from a regular bedtime routine. Setting a consistent bedtime and wake time, even on weekends, can help regulate your body's internal clock. This means that your body will naturally start to feel tired at the same time each night, making it easier to fall asleep and stay asleep.

It's also important to make sure that your sleep environment is conducive to rest. This means creating a dark, quiet, and cool space that is free from distractions. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine to block out any external noise or light.

Wind Down with a Relaxation Ritual

Creating a relaxing pre-sleep routine can help signal to your body that it's time to wind down and prepare for rest. This can include taking a warm bath or shower, followed by some gentle stretching or yoga. You can also try drinking a cup of chamomile tea or reading a book to help you relax.

Another helpful pre-sleep ritual is to practice mindfulness or meditation. This can help calm your mind and reduce stress and anxiety, making it easier to fall asleep. There are many free apps and videos available online that can guide you through a short meditation or breathing exercise.

Banish Screens Before Bed

The blue light emitted by electronic devices can suppress the production of melatonin, a hormone that helps regulate sleep. Try turning off your phone, tablet, and TV at least 30 minutes before bed to give your brain time to relax. If you must use your phone or computer before bed, consider using a blue light filter or wearing blue light-blocking glasses.

It's also important to avoid stimulating activities before bed, such as exercising or engaging in heated discussions. Instead, try to create a peaceful and relaxing environment that will help you drift off to sleep.

The Role of CBD in Sleep

CBD, or cannabidiol, is a non-intoxicating compound found in the cannabis plant. It's become increasingly popular in recent years as a natural remedy for a range of health issues, including sleep disorders.

CBD is believed to have a calming effect on the mind and body, making it easier to relax and rest easier.

Other Natural Sleep Aids

In addition to CBD, there are many other natural remedies that may be helpful for sleep issues. These include:

  • Magnesium: This mineral is essential for muscle and nerve function and can help promote relaxation and sleep. It's found in many foods, including leafy greens, nuts, and whole grains.
  • Valerian root: This herb has been used for centuries as a natural sleep aid. It's believed to have a sedative effect on the body and may help improve sleep quality.
  • Lavender: This fragrant herb is known for its calming properties and may help reduce anxiety and promote relaxation. Try using lavender essential oil in a diffuser or adding it to your bath before bed.
  • Melatonin: This hormone is naturally produced by the body and helps regulate sleep-wake cycles. It's available in supplement form and may be helpful for people with certain types of sleep issues.

When to Seek Professional Help

If you've tried various natural remedies and are still struggling with sleep issues, it may be time to seek professional help. Chronic sleep deprivation can have serious health consequences, including an increased risk of obesity, diabetes, and heart disease.

A doctor or healthcare professional can help identify the underlying cause of your sleep issues and recommend appropriate treatment options. This may include medication, cognitive-behavioral therapy, or other interventions.


Establishing a perfect sleep routine takes time and effort, but the benefits are well worth it. By creating a consistent bedtime routine, banishing screens before bed, and incorporating natural sleep aids like CBD and magnesium, you can improve your sleep quality and wake up feeling refreshed and energized.

It may take some trial and error to find what works best for you, but with a little patience and persistence, you can achieve the perfect sleep routine.

Sleep well, friends!

Shop Remedy's Sleep Collection

Shop online at RemedyHW.com or in-store at 2712 Hendersonville Rd, Ste 200, Arden, NC 28704. You can call us at 828.651.8223.

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