Published on 26 October 2021 by Royal Organics

How can you improve your sleep schedule?

If you want to rest easier, CBD can help provide a foundation for subtle but impactful changes you can introduce into your life. While CBD is not a cure-all, its benefits are many. CBD can be the missing link to a better sleep routine, which may end up becoming a habit.

1. Create a to-do list

One of the many things that limit our ability to sleep is the time we spend in bed thinking about our problems and what we are going to do to solve them. This causes us to be in an excited state of mind when we really want to sleep. Writing down our tasks for the next day or how we plan to solve our worries can help us to relax. This method makes our subconscious confident that we will review it tomorrow and sleep with the peace of mind that we will not forget anything.

2. Filter your light

Whether natural or artificial, light is significant. Lights have the ability to tell the brain that the day has begun and communicate signals to the body to start or stop producing melatonin, the hormone that helps regulate sleep. Blue lights from our electronic devices actually reduce the quality of sleep we can access each night by causing melatonin production rather than a release or cessation of production.

3. Exercise

Exercising first thing in the morning helps wake up the body and improve circulation. Scientific research suggests that morning exercise lowers blood pressure, reduces stress and anxiety, and helps you sleep better at night. Royal Organics encourages you to take a bike ride, jog, go to the gym or walk your dog in the morning when the weather or your mood permits.

4. Eat a protein-rich breakfast

Be mindful of the food groups you combine! By learning what fuel our bodies respond to for stimulated energy, we can look for the respective nutrients that help our systems function optimally. Protein helps us stay awake, while carbohydrates promote sleep. Protein also increases our dopamine levels, which helps us prepare for the day.

5. CBD + Melatonin

Our Sleep Aid drops are the perfect combination of CBD and Melatonin. Melatonin is the body’s natural sleep hormone. Unlike sleep medications, it does not make you fall asleep. Rather, melatonin communicates to the body that it is time to go to bed, supporting a natural sleep cycle. Melatonin supports the mood required for our body to fall asleep, which can be helpful if your body’s natural sleep cycle is disrupted.

6. Avoid napping

Instead of napping, it is advisable to go to bed as soon as your body asks you to. While this change in routine may be very difficult the first few days, it will be very beneficial in the long run. Changing your routine may create the need to take a nap, however, the use of CBD can help the system stay stimulated throughout the day. Avoiding a nap will help us to fall asleep, and sleep will be deeper and of better quality.

7. Meditation

Meditation is one of the most useful tools at bedtime. Whether your act of meditation is washing the dishes, journaling, or something that relieves the paralysis of analysis and calms your mind.

8. Stretch or go for a walk before going to bed.

Whenever possible, taking an evening stroll can help us sleep better. The effects of low-impact movement calm the central nervous system, and with so much time spent indoors, a 20-minute walk or stretching session outdoors can soothe the mind and body.

In the warmer months or climates that we may explore during the holidays, evening walks can clearly be remarkable in helping us achieve the desired rest. When done consistently, we can see how we rest more deeply than the rest of the year, even with less sleep.

9. Reading time

If you want to read something before bed, put down your phone and pick up a book, or your favourite magazine. By reading a few pages before bed, it is possible to calm the mind and inform the brain that it is time to rest. Reading can become a rewarding alternative to commuting. By relaxing into sleep with a book or magazine we can replace our habit of checking social media, watching a movie or turning on the TV to sleep in a light, and probably noticeably less rewarding sleep.

Try turning off your devices 30 minutes before bedtime and create a “bedtime” routine that will help you fall asleep and get a good night’s rest.


Rest is one of the essential elements of our life. Without it, our ability to perform diminishes, and we end up feeling tired and our emotions range from moody to downright irritable. Losing our 8 hours of sleep can also cause internal stress, from the brain to the heart, the immune system and creativity in general. Most of the time, people are not aware that they are sleeping badly until they are beyond exhausted.

Royal Organics encourages you to try Sleep Aid, our CBD + Melatonin formula is uniquely designed to promote a healthy sleep cycle. Be patient and consistent with transforming small bedtime habits, and the effects will have noticeable results that will show in your physical and emotional health.

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