Not only can insomnia be frustrating, but waking up in the middle of the night or shallow interrupted sleep can also make you tired Getting a good night's sleep is essential to maintaining overall health and mental well-being. Seven or more hours of quality sleep each night recharges your body physically, but it can also help flush toxins from your brain and allow your mind to fully rest - which helps with mental alertness, decision-making and overall clarity the next day. In contrast, if you are sick, your brain needs to be in great shape to help you recover

Why are you sleeping badly?
Therefore, the expert on. Sleep, Nancy Foldvary-Schaefer of the Cleveland Clinic https://my.clevelandclinic.org/staff/1795-nancy-foldvary-schaefer emphasizes that we should do everything we can to address any sleep problems, for improved sleep quality

What disrupts sleep?
In addition to external stimuli, such as repetitive noises (from a crying infant to a snoring partner) or travel-related or time changes that keep you awake at night, other factors can contribute to sleep deprivation and insomnia.

"For example, some people experience chronic insomnia - a sleep disorder in which you have trouble falling asleep and staying asleep," says Dr. Foldvary-Schaefer. "Others may experience waking cycles, but are unable to fall asleep again."

And sometimes, even if you are able to fall asleep, but were focused on unresolved issues or worries just before closing your eyes - this can affect the quality of sleep you actually achieve. "You may wake up exhausted and unproductive in the morning, despite having slept through the night." Dr. Foldvary-Schaefer also notes an important point : "In addition, lack of sleep can negatively affect your judgment and emotional response to otherwise normal daily activities."

How can stress affect sleep?
We tend to bring our daily stresses to bed-which is exactly the place where you shouldn't take them with you. It's not easy to leave stress somewhere at the end of the day, but keeping those stressful thoughts at the center of attention right before bed can definitely prevent proper recovery and rest

"This is something you should try to avoid whenever possible, as it can cause various sleep problems," - notes Dr. Foldvary-Schaefer. "It may take practice, but implementing stress-reducing behaviors at the end of the day is very important.. The more active and determined you are in kicking stress out of bed each night, the more likely your overall sleep quality will improve."

What to do when you can't sleep?
1. Plan tomorrow as early as possible the night before
Set aside time each evening before or after dinner to collect your thoughts on the past 24 hours. Take stock of the past day. Planning your next day well before bedtime can help you "calm your head "and to give yourself time to go into a relaxed state and quiet your mind before bedtime

2. Get up if you are awake after 20 minutes.
It may be a good idea to take your frustrations to another room and leave them there - literally. A short walk will make your brain actively focus on motor coordination rather than worrying. Write down on a piece of paper what is on your mind and come back to it in the morning. You'll go back to bed expecting a fresh look in the morning (it's a best practice that works, by the way!) - and leave the bedroom as your special place for rest and relaxation

3. Develop your pre-sleep ritual
Go for a walk to catch the sunset after dinner, take a long bath or enjoy a night cup of decaffeinated herbal tea. Try to avoid television, especially news programs. Avoid overstimulation. Don't eat, work or browse screens of any kind in bed. It can be helpful to read a book off-screen or listen to a relaxing playlist that will give your mind something to connect with, but not be over-stimulated

4. Practice yoga or meditation
Closing your eyes, practice simple mindfulness, awareness or focused concentration on your breath for five minutes. This can help your body and mind relax - and move on to a more restful sleep. Do some relaxing stretching exercises ( you can even do it in bed!) that will relieve your spine and reduce tension. If you run, or train don't exercise within two to three hours before going to bed. Physical activity, raises body temperature and heart rate. Hormones such as cortisol and adrenaline are also activated, which can cause trouble sleeping

5. Don't rely on sleep medications.
They can be harmful when taken with other drugs. Use them only when recommended for a short period by a doctor, if other non-medical methods do not work. Try CBD oil supplementation, which can become your support, in solving sleep problems. The cannabidiol in it has the ability to modulate the action of the endocannabinoid system, which is responsible for maintaining the body's internal balance and influences a number of processes within it. Importantly, it also influences the regulation of sleep and wakefulness cycles. Unlike sleeping pills, it does not have an addictive effect and no troublesome side effects that impede daily functioning

Remember that CBD supplementation should be considered a long-term investment in your health, not a miracle short-term cure for sleep.