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The importance of sleep

Sleep is a universal process that connects people from all walks of life, regardless of their lifestyle, hobbies, or interests. From the moment we enter the world, sleep becomes an essential component of our body’s recovery. It extends beyond physical restoration, encompassing the vital function of allowing our brain to process events, emotions, and even repair neurons.

As we age, our body’s need for sleep remains constant, regardless of how much older or wiser we become. However, the challenges to achieving a good night’s sleep tend to increase with time. While it may be tempting to sacrifice sleep in favour of work or social activities, doing so can lead to significant health implications. It becomes crucial to prioritise downtime and establish the optimal amount of sleep that our individual bodies require. Giving ourselves sufficient time for rest is essential for overall well-being

How much sleep do we really need?

How much sleep do you really need for optimal recovery? It’s a million-dollar question which unfortunately depends on different factors.

The recommended duration of sleep is as follows

• Preschool (3–5 years): 10–13 hours
• School-age (6–12 years): 9–12 hours
• Teen (13–18 years) 8–10 hours
• Adult (18+): 7–9 hours

Please note that these are mere recommendations and the ideal sleep duration, depends on pre-existing health conditions, lifestyle and other factors.

It is important to note that trying to compensate for lack of sleep by getting extra sleep on certain days and reducing it on others is not an effective strategy. The key to optimal sleep is maintaining a consistent sleep pattern. However, if you occasionally choose to stay up late on weekends or special occasions, it is unlikely to have a significant negative impact on your overall well-being- it is all about maintaining a balance.

What are the causes of poor-quality sleep or insomnia?

In theory, falling asleep should be a simple and effortless process. When feeling tired, you lie down, peacefully drift off to sleep, and awaken at your own pace. However, the reality often proves to be quite different.

There are numerous obstacles that can disrupt your sleep and make it challenging to fall asleep easily. The following factors have the potential to impact restfulness and your ability to initiate sleep:

Food (excess fat and sugar)



Electrical devices (specifically the blue light from mobile phones and televisions)

Noise disturbances

Irregular working hours

Occasionally being disturbed by one of the causes is not unusual. However, if you constantly struggle with these factors that contribute to poor-quality sleep and find it difficult to fall asleep or feel tired upon waking, it may be indicative of insomnia

What is insomnia?

Insomnia is a condition characterised by persistent difficulty in sleeping and falling asleep. It is important to recognize and be aware of the symptoms associated with insomnia. These symptoms may include:

• Lying awake at night
• Still feeling tired after waking
• Finding it hard to nap (even if you’re tired)
• Waking up several times a night

While it is common for many individuals to experience occasional sleep issues and some of the symptoms mentioned earlier, those with insomnia endure these difficulties on a regular basis, often lasting for months or even years. It is important to note that while minor adjustments in daily habits can often help alleviate insomnia, it is advisable to seek guidance from a healthcare professional, such as a general practitioner (GP) or physician, particularly for severe or persistent cases.

What are the consequences of sleep deprivation?

In today’s 24/7 society, it can be challenging to disconnect and unwind at night. However, disregarding the importance of sufficient sleep can have significant consequences. Persistent and inadequate sleep can result in the following:

• Cardiovascular issues
• Diabetes
• Obesity
• Depression
• Poor motivation
• Low concentration

These consequences are particularly alarming because they represent only a momentary glimpse. When sleep deprivation is coupled with a sedentary way of life, a diet high in fats, or smoking, the impact on life expectancy becomes significantly more severe. An analysis conducted in 2018, which examined the significance of sleep, revealed that individuals who slept fewer than six hours per night faced a tenfold greater likelihood of premature death compared to those who obtained seven to nine hours.

The best medicine to counter your sleep problems: a healthy lifestyle

It’s a known fact that good sleep is crucial for well-being. But if you find yourself struggling to get rest, how can you combat it?

Assuming there are no underlying health issues, the prevailing suggestion for enhancing the quality of sleep is adopting a healthy and balanced lifestyle. This doesn’t necessitate engaging in strenuous activities like long hikes or spending hours in the gym, nor does it imply adhering solely to a restrictive diet of seeds and vegetables. Instead, making simple adjustments to one’s routine can have a profound impact on the overall quality of sleep.

Habits that can help you improve your sleep quality include:

• Light exercise (roughly 30 mins a day)
• A balanced diet
• Limited caffeine intake after midday
• Reduced exposure to electrical devices at least one hour before you go to bed
• Consistent sleep and wake time
• Noise and light-proof bedroom (as much as possible)
• Supplements (melatonin, valerian, and magnesium)
• A comfy bed!

While it may not always be feasible to uphold all of these practices on a daily basis, the crucial aspect is to prioritise the habits that will have the greatest positive effect. For instance, if you frequently watch late-night TV shows, reducing your exposure before bedtime can make a significant difference in the quality of your sleep. If you are a shift worker and maintaining a consistent sleep pattern is challenging, you can still take steps to create a conducive sleep environment by minimising noise and exposure to light. It’s about identifying the most impactful actions within your individual circumstances to enhance your sleep quality.

What you need to know about CBD and sleep

Supplements are widely sought after as a solution for sleep problems due to their convenience and compatibility with busy schedules. Among these supplements is CBD, a popular cannabinoid. However, similar to melatonin, valerian, and magnesium, CBD alone may not directly enhance sleep quality. Nevertheless, when incorporated as part of a holistic approach, CBD could potentially become a valuable aid in the pursuit of a restful night’s sleep.

The endocannabinoid system serves as a connecting mechanism for all of our biological systems, including those specifically related to sleep. Fortunately, CBD plays a vital role in modulating the endocannabinoid system, its receptors, and overall functioning.

Numerous preclinical studies indicate a potential connection between consuming CBD and the sleep-wake cycle of our bodies. When tackling sleep problems, one of the primary steps to take is to establish a suitable and consistent sleep pattern. CBD has the potential to support the quest for balance in this aspect and might indirectly alleviate some of the underlying causes of poor sleep mentioned earlier.

The key to a good life: Quality sleep and feeling rested

There’s no denying the importance of a good night’s sleep, and, most of the time, small lifestyle changes are all that’s needed to get your body back on track. But, it doesn’t hurt to have a little support from the sidelines, and that’s exactly where CBD could fit into the sleep equation.

Given its lack of toxicity and its natural synergy with other sleep supplements, such as melatonin, there’s no doubt it could prove a valuable addition to your wellness regime. If you’re tired of not getting enough sleep, it’s time to give your mind and body the rest it deserves. For a little boost along the way, CBD is here to help you achieve that all-important state of balance.

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