Healthy Habits to Help You Sleep Better

Getting good sleep is a practice.

It’s not something that just happens, but rather something that you have to work at. It’s disappointing that getting good sleep doesn’t come more naturally, but there are steps we can take to cultivate a restful night, every night. I know a thing or two about intentionally creating a restful bedtime routine, so take it from me - every step you take helps. 

6 Tips for Better Sleep 

Get outside 

Daily movement is important for your overall health, and so is getting outside. A daily walk with the dog or the stroller is a great way to combine the two. In addition to getting fresh air and vitamin D, daily movement helps keep stress from building up in your body, which can affect your quality of sleep. 

Reduce screen time 

I know, I know that this is a tip repeated time and time again and it’s easier said than done - but it is important! Reducing blue light for at least an hour before bedtime is important for your circadian rhythm. Not mindlessly scrolling before bed is key to helping your mind wind down - especially if you have an anxious brain like me. If you want to take it a step further, you can leave your phone out of your bedroom at night and opt for a traditional sunrise or music alarm. 

Cultivate a bedtime routine

This one is tricky for parents, but a bedtime routine, even a short one, helps your brain understand when it’s time to shift into rest mode. It can be as simple as the act of brushing your teeth and washing your face with the lights dimmed, or as prolonged as a hot cup of tea, doing your skincare routine, reading a chapter of a book, and a bedtime meditation. Taking a High Confectionary sleep gummy is a great way to start the routine, giving you a set amount of time to finish up for the day before the gummy kicks in. 

Turn off the lights 

Like blue light, bright lights close to bedtime can be disruptive to your circadian rhythm. This rhythm is delicate and is easily disturbed by much of our modern lives. Having a set time to turn off bright overhead lights and switch to warm, soft lighting, candlelight, or red light helps support your brain’s transition from work mode to sleep mode. 

Tidy up

Cleaning the house is the last thing any of us want to do after a long day of work and family life. But waking up to a tidy house is good for your mental health and keeping on top of clutter. Tik Tok has started referring to a nightly cleaning routine as “closing down”, borrowing a phrase from the restaurant industry. 10 minutes of closing down the kitchen or living room at night may relieve some mental burden of a messy house and it’s a good way to get off your phone before bed!

Give yourself a bedtime 

One of the most exciting parts of growing up was no longer having a set bedtime - but it turns out, having a regular time to end your day can actually be beneficial for your brain. Adults need 7 - 8 hours of sleep a night, and women may need up to 9 hours a night, depending on the phase of their cycle. Having a set bedtime makes it harder to scroll through social media until midnight or fire off one last email for the day.

Try a microdose of THC

Bonus tip! If a restful night of sleep still feels a world away, try High Confectionary’s microdose sleep gummies. With just 1 mg of THC, CBD, and CBN, these gummies are carefully crafted to help busy minds like mine find rest, without feeling sedated or groggy the next morning. Sometimes we need a helping hand to let go of the day, stop ruminating, and allow rest to come - and these gummies were designed for just that.