By Wana Wellness

Getting a good night’s sleep is one of the simplest and most crucial things we can do for our health. But according to the Center for Disease Control, a third of American adults are struggling to get the recommended 7 hours per night. 

Our friends at Athletes for CARE, a non-profit advocating for the health and safety of all kinds of athletes, asked us to help spread awareness about this alarmingly widespread problem. So here are 5 signs you’re one of those unlucky sleep-deprived citizens — and 5 things you can do to get some more shut-eye. (Spoiler alert: taking CBD is one of them.)

Warning Signs You Aren’t Getting Enough Sleep:

1. You need an alarm clock to wake up.
   It’s tough to find a hard-working American who doesn’t set their alarm before bed each night. But it turns out, alarm clocks are best used as a back-up method to your body’s own internal rhythms. If yours is ripping you out of a peaceful slumber every morning, reports the University of California Medical Center at Irvine, that means your body just isn’t ready to be awake yet.
   
2. You’re frequently in a bad mood.
   What’s the sleep-deprived equivalent of hangry? Zzzzangry? Sleepvil? Whatever you call it, we all know that being overly tired can make us quicker to snap, cry, or feel burned out. According to the Division of Sleep Medicine at Harvard, better sleep means a brighter day!
   
3. You’re having trouble focusing.
   There’s a reason 20% of car accidents are caused by sleep deprived drivers. When you’re not getting enough shut-eye, your brain gets foggy and your response times dulled – which can lead to memory problems, difficulty concentrating, and reduced performance at work. The next time you’re feeling spacey or distracted, consider whether a bad night’s sleep is to blame.
   
4. You’re craving unhealthy food.
   The CDC has linked poor sleep to a host of health problems , including obesity, high blood pressure, and diabetes. Maybe that’s because a sleep-deprived body is believed to produce less of the appetite-suppressing hormones ghrelin and leptin, according to the Mayo Clinic. That makes us more inclined to snack, while feeling exhausted may make us less inclined to exercise.  So as counterintuitive as it may seem, sleeping soundly is just as important to your fitness routine as consistent exercise!
   
5. You get sick a lot.
   Ever find yourself coming down with a bug during a really stressful or inconvenient time, like just as you’re trying to cram for a big presentation at work or move all your belongings from one house to another? That’s no coincidence. Consistent, quality sleep is essential to a well-functioning immune system, according to the Sleep Foundation (and virtually any doctor you care to ask). Neglecting your nighttime routine can put you at increased risk of both short and long-term illness.
6.  

7. Solutions For Getting a Full Night’s Sleep:

   1. Go to bed at the same time each night.
      A 2017 study conducted by Brigam and Women’s Hospital in Boston found that going to sleep at the same time every night is just as important as the number of hours you snooze! While it can be challenging given the busy lives many of us lead, making regular bedtime a priority goes a long way toward improving your health, mood, and energy levels.
      
   2. Try a natural sleep remedy, like CBD or melatonin.
      One challenge people often face when it comes to keeping consistent sleep and wake times is that they just don’t feel sleepy when it’s time to go to bed at night. Maybe they’re physically restless, or they can’t mentally unwind after a stressful day. Here’s where a gentle, plant-derived sleep aid can come in. We’ve written before about the sleep-promoting benefits of premium CBD products like Wana Wellness hemp gummies and tinctures. And our fast-acting “Rest” tincture, which contains both CBD and the natural sleep hormone melatonin, is custom tailored to help your eyelids feel heavy in just 5-15 minutes.
      
   3. Cut down on screentime before bed. 
      You’ve probably heard this one before. And most of us are so addicted to our phones, we don’t like to admit it works. But the Cleveland Clinic reports that engaging with texts or social media before bed may keep your brain too stimulated to sleep — and the blue light from your phone, tablet, and TV screens can actually deplete the sleep hormone melatonin!  Unplug at least an hour before you hit the hay. If you need an activity to unwind, try listening to the radio or reacquainting yourself with a good old ink-and-paper book instead.
      
   4. Create optimal sleep conditions.
      Who can sleep well in a noisy, bright, chaotic, or otherwise uncomfortable environment? Treat your bedroom like the sanctuary it is so that you can feel safe and calm as you drift into dreamland. Partner likes to stay up with a reading light on? Try a dark sleep mask. Noisy neighbors keeping you awake? Invest in some soft earplugs or a white noise machine. And be sure to keep your room cool! According to the Sleep Foundation, the ideal temperature for sleep is somewhere around 65 degrees Fahrenheit
      
   5. Talk to your doctor.
      While there are plenty of things you can try at home, poor sleep can be linked to both physical and mental health conditions, particularly anxiety and depression. If you’ve tried all of the above remedies and still can’t seem to get a good night’s sleep – or if you feel like you’re sleeping too much without really feeling rested – talk to your doctor about what else may be going on.
8. At Wana Wellness, we obviously believe in the power of CBD and other plant-derived wellness solutions to help you sleep. But, as with all things related to a healthy lifestyle, getting a good night’s rest requires a well-rounded approach. And if you use this list as a starting point, you should be living your most well-rested life in no time!