1. Mind the CBD concentration.

The best place to start is to purchase your CBD based on its concentration. The price of a CBD product is generally determined by the amount of CBD it contains, often referred to as strength, concentration, or potency. High-strength CBD products generally cost more than low-strength CBD products but provide a higher concentration of CBD per serving. This means that high concentration CBD products provide better value for experienced CBD users with a higher tolerance, users who need help with severe pain, or others who need a stronger potency. For users who are just starting out or those who prefer taking smaller amounts of CBD, low-strength products will provide them with better value.

2. Know the delivery method.

In addition to CBD strength, you should also consider the product type and delivery method, which describes how CBD is absorbed into the body. By researching the different product types and delivery methods before you buy, you can better understand their benefits, including the duration of effects and how long it takes for the effects kick in. 

Tinctures

• A liquid CBD supplement placed under the tongue
• Enters the bloodstream sublingually (under the tongue) via the mucous membrane of the mouth
• Moderately fast acting
• Long-lasting effect

Edibles

• Food that is infused with CBD, consumed and absorbed into the body via the digestive system
• Takes longer for the effects to kick in than vaping and sublingual methods
• Long-lasting effect

Concentrates 

• A concentrated form of CBD
• Small, high-strength servings consumed via the mouth, absorbed both sublingually and via the digestive system
• Moderately fast acting
• Long-lasting effect

Capsules

• A CBD supplement in capsule form swallowed and absorbed into the body via the digestive system
• Takes longer for the effects to kick in than vaping and sublingual methods
• Long-lasting effect

Topicals

• CBD extract added to a carrier oil or skin care product
• Designed to be applied topically to the skin or massaged into problem areas
• Absorbed via the skin
• Moderately fast acting
• Long-lasting effect

Suppositories

• CBD extract in a carrier oil that is inserted into the vagina or rectum and absorbed into the bloodstream via the mucous membrane
• Moderately fast acting
• Long lasting effect

By doing the research on delivery methods before you buy, you have a better chance of selecting the product that is right for you, saving you time and money in the long run.

3. Buy in bulk.

If you’re a regular CBD user and have trusted products you often purchase, it’s almost always worth it to buy in bulk. While stocking up with larger sizes requires a higher price upfront, over time you could be saving 20 to 40 percent. Aside from the price of materials, shipping and packing costs are usually the same whether you are purchasing $5 worth of CBD products or $50. You ultimately save money and ensure a steady supply of your favorite CBD oil or capsules in your pantry.

4. Read customer reviews.

Reviews are an invaluable resource for CBD customers seeking good value. Customer reviews help you assess the quality and efficacy of a product and provide a snapshot of how a product has benefited other customers just like you. Reviews also help you understand what you can expect from the order process and the quality of a company’s customer service. By spending some time reading through customer reviews, you get a good idea of whether a product provides good value or if your money is better spent elsewhere. Healthy Hemp Oil features over 9,000 customer reviews on our products. Visit our review page to learn more.

5. Always buy from a reputable brand.

The best companies test their products through a third-party lab and make those results readily available. There are literally thousands of brands selling CBD in various forms. Most are real companies trying to build a solid reputation, while others are less so. As enticing as low prices seem, do your due diligence. Look for quality, natural ingredients. Third-party lab testing ensures that you’re getting a safe product and gives you added peace of mind. It’s worth it to pay a little extra if it means getting a product that you know will work as intended.

6. Look for veterans assistance programs.

Some CBD companies will provide assistance programs for military veterans. These assistance programs provide discounts on products, ensuring that you can support your health and wellbeing without needing to worry about your finances. Veterans can learn more about Healthy Hemp Oil’s military discount program here.

7. Take advantage of coupon codes when available.

Most CBD companies will provide coupons and promo codes that can help you save at checkout. The savings from these coupon codes can add up, even if it is just free shipping. Keep an eye on social media accounts.

Better yet, many companies also offer free newsletters that keep you up to date on new products, articles, and deals. Newsletter subscribers usually get exclusive access to sales, giveaways and other special offers. If you find a brand or company that you love, subscribe to their newsletter.

Healthy Hemp Oil features a wide range of lab-tested CBD products, made from the highest quality industrial hemp. Subscribe to our email newsletter to stay up to date with CBD research and trends, and receive exclusive access to special offers.

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While it may seem nearly impossible to get the recommended 7-9 hours each night, it’s important to heed warnings to prioritize sleep in order to maintain good health. If you find yourself frequently experiencing sleep issues, it may be time to brush up on some tips that may help you get a good night’s rest. Read on to learn why sleep is so important and how you can implement a few easy changes in your day to improve sleep.

How Important is Enough Sleep?

A lack of sleep can do a number of things to the body, each of which can impact your health in a different way. Too little sleep has an effect on your mental and physical states as well as your abilities to perform certain tasks. Some studies have shown that people who get too little sleep have a higher risk of certain conditions, such as cardiovascular disease. Other diseases increased by a lack of adequate sleep include

•      Stroke,
•      Diabetes,
•      Heart attack,
•      Heart failure,
•      High blood pressure, and
•      Irregular heartbeat.

In addition to physical symptoms, a lack of sleep can take a mental toll. If you are having poor sleep, you might experience increasing instances of anxiety or depression. Insomnia and depression are frequently linked.

Serious accidents, in the workplace and on the road, are commonly linked to fatigue and a lack of sleep. In many cases, sleepy drivers can be just as dangerous as drunk drivers.

In addition to decreasing alertness, a lack of sleep is also linked to shorter attention spans and a hindered ability to learn new information. From problem-solving skills to reasoning, too little sleep impacts several areas of your mental state.

Too little sleep has the power to affect your skin, as well. Poor sleep can manifest itself on your skin after just one night, and the issue can become permanent if a lack of sleep becomes a pattern. From dark circles underneath the eyes to sallow skin and fine lines, adequate sleep is essential to keeping your skin healthy. For this reason and various others, like weight gain and a decrease in sex drive, it’s important that you take steps to improve sleep.

What Can I Do to Improve Sleep?

If you suffer from lack of sleep, you may be searching for a means to help ensure you get the recommended amount of sleep. What works for you may not work for someone else, so it’s crucial that you experiment with different techniques to find one that fits your needs.

1. Maintain a Regular Sleep Schedule

Hitting the sheets and waking up at the same times each day promote a regular sleep pattern that may make it easier for you to fall asleep as consistency reinforces the body’s sleep-wake cycle.

If you’re having trouble falling asleep, get up and engage in a relaxing activity until you become tired. Agonizing over your inability to fall asleep can make it harder to doze off.

2. Create a Relaxing Space

Since a significant portion of your life is spent sleeping, it’s worth creating a relaxing space that allows you to rest peacefully each night. A cool, quiet and dark room is best for promoting deep sleep. You may find you sleep best with a fan or earplugs or by darkening the shades. Also, be sure that your pillow and mattress are comfortable.

3. Get Healthy

Your nutrition has more to do with your sleep patterns than you may realize. Going to bed either hungry or on a full stomach can result in discomfort, which may keep you up at night. Drinking too much liquid is also a no-no, as it may result in too many late-night bathroom trips that can disrupt your normal sleep. Also be cautious of how much nicotine, alcohol or caffeine you consume close to bedtime.

Ensuring you are healthy is a great way to help encourage restful sleep. Aside from a healthy diet, making time for regular exercise may help promote a better rest. Do be aware of the times in which you are exercising. Physical activity too close to your bedtime can leave you too energized, which may make it difficult to fall asleep. If you find this is an issue, think about exercising earlier in the day – the morning, perhaps.

4. Establish a Bedtime Routine

Sticking to a tried and true bedtime routine is a great way to stabilize your sleep patterns. Doing the same activities every night can help your body relax and wind down. From taking a warm shower to listening to calming music, there are a number of things you can do to prepare your body for rest. While it may be tempting to watch television or browse the web on your smartphone before bed, though, do realize that these have the power to interfere with sleep.

5. Manage Your Stress

Keeping a positive mental state can help you sleep better at night. Too much stress has the ability to hinder your rest, so try to manage stress when possible. From getting organized to setting priorities, keeping your life in order will keep you in a more relaxed state of mind. Racing thoughts are often a major roadblock on the path to good sleep.

Are There Other Options?

If you are having issues with getting enough rest, it may be time to consult a professional. Aside from medical intervention, there are also a variety of all-natural remedies you may use to try to help promote deep, relaxing sleep. Sleep is crucial to a healthy, active lifestyle. Are you doing all you can to improve sleep?

What activities do you find most relaxing before bedtime? Share your best sleep tips in the comments below.

The post 5 Sleep Hacks to Dramatically Improve Sleep Quality appeared first on Healthy Hemp Oil.

Sleep was once thought to be state of inaction in which your brain and body would shut down to rest and recuperate from the day’s activities. After the invention of a device in the late 1920s that enabled scientists to measure brain activity during sleep, researchers found that sleep is actually dynamic and consists of multiple sleep cycles.

In this article, I will cover what a sleep cycle is, what is an optimal sleep cycle, the importance of an optimal sleep cycle, and the symptoms of an off-balance sleep cycle.

A Sleep Cycle

We need sleep to restore our bodies and minds and to maintain proper health. If you are a healthy adult with a normal sleep pattern, you should experience five stages of a cycle that each last about 90 minutes when you sleep: stages 1, 2, 3, 4, and REM or rapid eye movement. As you sleep, you should pass through each stage starting from stage 1 and ending in REM sleep before the cycle begins again with stage 1. The first four stages consist of non-rapid eye movement (NREM) sleep, and your sleep becomes deeper as you progress from stage 1 to stage 4. The following details each stage of the sleep cycle.

Stage 1 – In this step, you are in light sleep, shifting in and out of sleep, and something or someone can easily wake you up. Your body motion slows down, and eyes move very slowly. If you become awake during this stage, you may recall fragmented pictures in your mind.

Stage 2 – As you begin this stage, your eyes stop moving, and brain activity slows down. Sleep spindles or bursts of rapid brain waves may occur occasionally.

Stage 3 – Delta waves or very slow brain waves intermixed with smaller, more rapid waves develop during this step.

Stage 4 – By the time you are at this stage, your brain creates predominantly delta waves. When you are in stages 3 and 4, you are considered to be in deep sleep, and your eyes and body do not move. Waking you up in these stages is usually very difficult. Most people aroused while in deep sleep feel disoriented and confused for a short time after waking up.

REM sleep – Upon entering REM sleep, you breath more quickly, shallowly, and unevenly. Your eyes dart quickly in different directions, and your arms and legs become temporarily immobile. Your heart rate and blood pressure increase and you are more likely to dream in this stage.

Optimal Sleep Cycle

An optimal or most favorable sleep cycle in a healthy adult usually starts with NREM sleep. When you lay down on your bed to sleep, moving from being awake to stage 1 usually happens within minutes as your eyes start to move slowly.

Stage 1 of NREM sleep should ideally last between one to seven minutes.

Stage 2 comes next and lasts from 10 to 25 minutes. It is characterized by the occurrence of sleep spindles. As you Move into stage 3 of NREM sleep, your brain starts to create delta or slow waves, and you move into what is considered deep sleep.  This phase should ideally last between 20 and 40 minutes.

In stage 4, your brain moves into lighter NREM sleep for 5 to 10 minutes just before entering REM sleep. Once you are in REM sleep, your eyes begin to move in different directions, and you should stay in REM sleep between 10 and 20 minutes. The average length of a sleep cycle is about 90 minutes.

A typical night of sleep for most people, however, does not consist of putting a series of 4 to 6 sleep cycles. In reality, the time you spend in a certain stage changes during the night. In the first 2 to 3 cycles of a typical night of sleep, you are mostly in stages 3 and 4 of NREM sleep. In the last 2 to 3 cycles, you are mostly in REM sleep, occasionally drifting into NREM sleep. Most people, therefore, tend to be in NREM sleep during the early part of the night and REM sleep in the later part.

Optimal Sleep Cycle Importance

The reason for the complexity of sleep cycles remains a mystery, but one thing remains clear: all of us need to get enough NREM and REM sleep every night to feel rested and refreshed. In reality, there is no single optimal sleep cycle that applies to everyone, because the amount and types of sleep change depending on your age.

For example, most adults average about 8 hours of sleep per night, while teenagers average about 9 or more hours per night. However, teens typically spend 40% more time in NREM deep sleep (stage 3 and 4) than adults.

While there is no optimal sleep schedule that applies to everyone, getting enough of quality sleep is important.

Symptoms of Off-Balance Sleep Cycle

Sleep is a time for your body to heal and prepare itself for the next day’s activities. Not getting enough quality sleep will affect your ability to learn, work, and communicate at peak efficiency. Although requirements for sleep differ, most adults need about 7.5 to 9 hours of nightly sleep, teenagers 8.5 to 10 hours, and newborns 10 to 18 hours. The following are symptoms of being sleep deprived or having a sleep cycle that is not in balance (e.g., napping too much during the day).

• Being moody and easily irritated
• Problems with concentrating and remembering facts
• Feeling exhausted and not motivated
• Having difficulty coping with stress
• Experiencing reduced ability to learn, create, and solve problems
• Getting sick more often
• Gaining weight

Conclusion

When you sleep at night, your brain and body undergo much activity and changes to prepare for the next day. Without sufficient and quality restorative sleep, you lack the energy and motivation to live and perform at your best. Knowing that we sleep in cycles that alternate between NREM and REM sleep means that we need to sleep long enough so that our bodies get enough NREM and REM sleep.

Has your daily routine ever been affected by an off-balance sleep cycle?  What did you do to bring it back to balance? Let us know in the comments.

References

1. http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem

2. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

3. https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm

The post Optimal Sleep Cycle: The Science of Better Sleep appeared first on Healthy Hemp Oil.

What Exactly Is Insomnia?

Insomnia is an incredibly common problem; some studies have shown it to regularly affect one in every three people. Most people who experience insomnia find it difficult to fall asleep and wake up several times during the night. If you have insomnia, you may find that you lie awake in bed, waiting to fall asleep and getting lost in thought, or you may find that, when you wake up, you are not refreshed or rejuvenated. A lot of the time, this sleep deprivation has further effects throughout your day, such as irritable moods and a constant feeling of tiredness and exhaustion.

What Is Anxiety-Induced Insomnia?

Anxiety and insomnia go hand in hand to create a difficult, disruptive cycle. Anxiety can cause insomnia, and chronic insomnia can cause anxiety. Each of these conditions increases the symptoms of the other, which is why managing both together is a vital step towards returning to restful, anxiety-free nights.

A common sign of anxiety-induced insomnia is a tendency to become “lost in worry” when attempting to sleep. You may find it hard to quiet your thoughts and reach a restful mental state. This can be chronic (where sleepless nights occur for the majority of a month or even more often), or it can be the result of distressing life events – such as struggles at work or in your family life or stress due to injury, illness or trauma.

Tips and Techniques for Managing Anxiety-Induced Insomnia

While there are pharmaceutical interventions to help curb anxiety-induced insomnia, there is also a range of powerful, effective methods to help manage and minimise this condition. Below are six techniques that you can put to immediate use to help manage your insomnia.

1. Mindfulness

Mindfulness is essentially a simple form of meditation, and it has proven to be particularly effective in managing anxiety-based disorders. Simply put, mindfulness is about paying attention to the present moment and accepting your thoughts, feelings and sensations for what they are.

“According to Professor Mark Williams (2011), Oxford University, ‘Mindfulness is a translation of a word that simply means awareness. It’s a direct, intuitive knowing of what you are doing, while you are doing it.’” – Mindfulnet

To be most effective, mindfulness should be practised regularly and become a part of your routine. The overall aim is for this type of meditation to become part of your tool kit for dealing with anxious thoughts when they occur. It allows you to be objective regarding how your mind works. Once you come to terms with how your mind reacts and begin to listen to the thoughts that occur to you without judgment or negative reactions, you will find yourself in more control of your behavioral responses and able to come to terms with the way your mind works.

2. Regular Exercise to Tire You Out

It’s important to take stock of lifestyle choices and assess whether you’re making healthy choices on a daily basis. Exercising is an easy, natural way to burn off excess energy and essentially help to tire you out. The more tired you are, the more your body craves sleep to rest, repair and grow.

At the same time, it’s important to make sure that you don’t exercise too late in the day. Stimulating activity before bedtime can put your mind into a more active gear and could exacerbate your problems getting to sleep. Instead, try to exercise for at least 30 minutes per day, preferably before dinner. It doesn’t have to be high-impact cardiovascular exercise; as long as you’re active and moving every day, you’ll be helping to reduce your insomnia.

3. Craft a Bedtime Routine

Setting up a regular bedtime routine gives your brain permission to relax. When we’re doing activities that we are used to, we often say that we’re doing them on “auto-pilot.” Getting into this state is an effective way to wind down before you sleep.

If you can, try to ensure that your set bedtime is the same every night, and create a routine around what you do just before bed. Focus on the small tasks that you carry out – changing into your night clothes, brushing your teeth, reading a book for a set period or listening to calm, relaxing music.

Try to maintain this routine, and you’ll find that your mind will learn the signals and cues for when it is time to power down.

4. Kick Coffee & Alcohol

While some may find a night-cap before bed effective, it can cause those with insomnia to stay up even later than usual. If you’re already anxious and stressed, adding a depressant such as alcohol, or even a stimulant such as caffeine, can have adverse effects on your internal body clock. Try cutting coffee and alcohol out of your routine, as these two particular drugs will interfere with your ability to quiet the worries that are keeping you up.

5. Shut Down Screens

When you’re trying to get to sleep, it’s very important to shut down screens for at least an hour before you get into bed. This includes television, laptop screens and even cellphones. The vivid, internal light from your screens send signals to your brain that trick it into believing that it’s daytime. Ensuring that there is a transition period without screens can have an immediate positive impact on insomnia that many people find surprising. Tear yourself away from your screens before bed, and you’ll reap the dreamy rewards before you know it.

6. Create a Calming Environment

Another part of your transition to bedtime should include creating a calming environment. Only use your bedroom for sleep, and make sure that it is tidy, quiet, cool and dark. Try to make your bedroom more sleep-friendly. If it helps, listen to calming music, and take a warm bath before sleeping. These elements together create a calming environment that can help signal your brain to begin the process of falling asleep and processing the day’s inputs.

Conclusion

While there is no doubt that anxiety-induced insomnia can be stressful and disruptive, it’s important to know that you do have control and can take active steps to manage your anxiety. By creating a regular bedtime routine, ensuring you have a calm sleeping environment, cutting out coffee and alcohol, shutting down bright light sources, and practicing mindfulness, you can empower yourself to deal with your restless nights.

Do you have anxiety-induced insomnia? Have you tried any of these techniques to help manage your anxiety and get a restful night’s sleep? Let us know below if they have helped you or if you have any other techniques to share.

The post Powerful Techniques For Managing Anxiety-Induced Insomnia appeared first on Healthy Hemp Oil.