Updated: Aug 1
At the height of long summer days, getting a full 8 hours of uninterrupted sleep can be challenging especially when you add travel to the mix. Overall health is strongly impacted by your body’s ability to rest and repair and by doing so we can prevent so many ailments that have become increasingly widespread.
The importance of sleep can’t be overstated and anyone who has experienced trouble getting a good night’s rest doesn’t need to be told this. But what is actually going on once we shut our eyes and drift into dreamland? The short answer is a lot but a few of the main benefits include decreased risk of heart disease, obesity, and stroke while improving immunity, metabolism, and cognitive functions. While there is no shortage of sleep aids on the market today, CBD and other cannabinoids provide a safe and natural alternative to what most consumers are familiar with.
How Does Summer Affect Sleep?
While the longer days of summer are a welcome change from winter, those late sunsets make unwinding difficult for many people. In a 2019 study, researchers found that exposure to light later in the day contributed to more frequent episodes of waking during the night as well as less time spent in deep delta sleep. The longer days also result in delayed melatonin release causing us to fall asleep later. Add to this higher temperatures and humidity create hot, sticky nights when nothing seems to be comfortable. Rest assured that even with the odds stacked against us, quality sleep is possible during these summer months. Let’s take a look at some of the ways we can set ourselves up for success and catch those Z’s with ease.
Good Sleep Hygiene
The concept of sleep hygiene is one that has become increasingly popular in recent years but the idea is not new. Sleep hygiene refers to the healthy sleep habits or behaviors you can practice to help improve your ability to fall asleep and remain asleep through the night. While some of the suggestions may seem obvious, putting them into practice may be easier said than done! The CDC has a list of methods proven to help improve sleep and they are the following:
Consistent sleep time - To the best of your ability it is recommended that you try to fall asleep and wake up at the same times every night and day including weekends. This will allow your body to synchronize into a steady circadian rhythm.
Creating a relaxing environment - Make sure your bedroom is quiet, dark, and if possible try to keep it at a comfortable temperature. Calming scents such as lavender can also be a great way to create a more therapeutic environment.
Remove all electronics - At least an hour before bed, try to avoid any screen time. The blue light emitted from many devices can delay the body’s natural release of melatonin.
Watch what you eat/ drink - At least three hours before bed you should try to avoid large meals, caffeine, and alcohol.
Get regular exercise - Being physically active during the day has shown to improve the body’s ability to regulate sleep.
Adding CBD to Your Bedtime Routine
Sometimes we need a little boost to help us shut the mind off and drift into sleep. Many people with chronic pain or anxiety experience more difficulty falling and staying asleep despite having healthy nighttime rituals. In 2019, The Permanente Journal found in a study with 103 adults over a 3 month period that 79.2% of participants had a decrease in anxiety and 66.7% had improved sleep scores. While there is limited clinical data on the effects of CBD on sleep, there is a large amount of anecdotal evidence that suggests not only CBD but CBG, CBN, and naturally occurring terpenes can help facilitate rest and relaxation.
Great Options to Help with Sleep
Products we recommend
Welliva Z-time Tincture- This full spectrum tincture is specifically formulated to help you sleep. With 1200mg of CBD, 150mg of CBN, and added botanicals of valerian root and chamomile, this oil packs the punch to knock you out. $49
Batch CBN Gummies- A popular product amongst our customers, these gummies contain 25mg of CBD, 15mg of CBN, and added botanicals, passion flower and L-theanine. Take these tasty gummies about an hour before bed to help calm the nervous system and promote relaxation. $60
Mr. Moxey’s Dream Mints- Delicious and convenient, these mints deliver the dream team combination of 5mg of CBD, 2.5mg of CBN, lavender, passion flower, and valerian root in each refreshing mint. $13
Healing Rose Lavender Travel Massage Oil- Take your bedtime routine to the next level with the addition of this calming lavender massage oil. Release muscle tension while enjoying the aromatherapy of lavender scent. $16
Upstate Elevator CBD:CBG Gummies- Packed in a pleasant tart berry lemonade flavor, 15mg of CBG and 15mg of CBD in each gummy can be a great way to help your mind and body unwind. $13-$50
Upstate Elevator Deep Calm Tincture- Upstate Elevator has created this special blend of CBD, CBG, and CBN with organic peppermint oil to help you take the edge off after a long day. $45
Wave Keep Sleeping Tincture- We present to you our new sleep tincture from the Keep Well line. With 1,000mg of CBD, 1,000mg of CBN, and naturally derived terpenes, this full spectrum oil delivers huge value at a price you just can’t beat. $50
Slumber 3 Day Sleep Kit - If you are already taking CBD before bed and want an extra boost of relaxation try this 3 night supply of Slumber’s 5mg CBN capsules and let your sleep be the judge.
Pet Care for Summer
Celebrating can be a wild and fun time with cookouts, parades, and fireworks. Unfortunately our furry little friends may not agree and all the excitement and loud noises can cause anxiety! Fear not, we offer products to help you and your pets get through all the summer festivities.
Upstate Elevator Calm Bites- Chewy Calm Bites for Dogs & Cats are crafted with hemp oil, lemon balm and L-Theanine to bring comfort and calm for furry friends. The CBD oil supports calming behaviors and works with your dog or cat’s natural endocannabinoid system to sooth and center. Helps reduce stress and tension in dogs while maintaining a calm energy. The addition of L-Theanine from green tea further helps to lower anxiety and increase alpha wave generation. $20
Wave Hemp Extract for Cats and Dogs- Ever wish you could take your dog's pain away or make their anxiety of fireworks, concerts or thunderstorms disappear? Look no further. CBD for pets works for aging, stressed out pets, arthritis and general aches and pains. $15