By: Laine Hammer & Cyrus Sepahbodi

Raise your hand if you’ve had a rough night’s sleep. Yeah, we have too, and for many of us, it’s a nightly struggle to not only fall asleep, but also stay asleep. We all have various life stressors that make it difficult to quiet our minds and truly unwind. Getting a good night’s rest is especially important when we’re feeling most uneasy. Finding ways to support rest can be as simple as unplugging from your electronics or establishing a relaxing nighttime ritual. At Papa & Barkley we aim to help you feel better every day, so we’re here to share information about sleep cycles, why REM sleep is important, what sleep deprivation is, and several natural elements you can consider for your nighttime routine.

What is Sleep Deprivation?

To put it simply, sleep deprivation is when you are not sleeping enough. Getting adequate sleep is as important to our survival as consuming enough food and water every day. Sleep deprivation may affect brain function and other processes in our bodies. It can also contribute to drowsiness, trouble concentrating, and memory difficulties. If you are having trouble falling or staying asleep, below is a list of natural approaches to support healthy sleep habits.

What Time Should I Go to Bed?

Your sleep schedule depends on your lifestyle, so there isn’t one perfect time to get into bed. However, it is generally recommended to get at least 6-8 hours of restful sleep. If you tend to work into the wee hours of the morning – that’s okay! – just make sure you’re getting enough rest to function properly the next day. Most people tend to wake up at a similar time every morning, while what time we go to bed can fluctuate based on social life, work schedules, personal obligations, entertainment, and stress. Developing a consistent sleep schedule can help you regulate your sleep cycles and ensure you wake up refreshed and ready for the day each morning. To help you regulate your sleep cycle, you might consider routines and products that suit your preferences, such as Papa & Barkley’s Releaf CBD Drops. Everyone is different, and creating a calming environment before bed may help signal your mind and body that it's time to wind down. -Cyrus

“Best CBD drops I’ve tried so far! I’ve had trouble staying asleep for the last few months and this did the trick. Not only did I sleep through the night, but I woke up feeling completely rested. Definitely keeping this part of my nightly routine!”

-Jennifer M.

Here’s a handy sleep chart from the CDC to help:

Keep in mind, these are just recommendations. Each person is different, and our sleep needs can change, so it’s important to stay in tune with your body and adapt your nighttime routine over time.

Sleep Stages Explained: Why REM Sleep Is Important

Sleep is not a total state of unconsciousness from the beginning to end. There are various stages that our minds and bodies go through while we sleep. Here are the primary stages of sleep explained:

1. Stage 1 non-REM sleep: the changeover from wakefulness to sleep. This period lasts several minutes where we are in light sleep. Our resting heart rate, breathing, and eye movements slow down. Our muscles also relax, and brain waves slow as well.
2. Stage 2 non-REM sleep: the period of sleep before we enter a deeper sleep. At this point our heart rates, breathing, and muscles relax further. Our body temperature lowers, and eye movement stops completely. Brain activity slows down as well. We tend to spend more of our sleep cycles in stage 2 than any other stage.
3. Stage 3 non-REM sleep: this is the stage of deep sleep. Deep sleep occurs in longer periods during the first half of your cycle. Our heart rates and breathing slow down to their lowest levels and our muscles completely relax.
4. Stage 4 Rapid Eye Movement (REM) sleep: REM sleep—when we dream—first occurs around an hour and a half after we fall asleep. REM is the process where our eyes move rapidly from side to side behind the eyelids. Our brain waves become active, breathing shifts, and heart rates as well as blood pressure can increase. Most of our dreams occur during REM sleep, although it is possible for dreams to occur in the other stages. When we are in REM sleep our arms and legs become temporarily inactive, which prevents us from acting out the dreams.

Natural Sleep Approaches

There are many ways we can unwind and calm our minds and bodies before bed, but here are a few of our favorites to help you kickstart your new bedtime routine.

1. Breathing Exercises: Try the 4-7-4 method. Take a deep breath in for four counts, hold it in for seven counts, and breath out for four slow counts. Do this 3-5 times to help you slow down before you drift off. -Laine
2. Drinking tea: A warm cup of Chamomile, Lavender, or Breathe Easy tea is a great comfort to signal to the brain that it’s time to get cozy and drift off to sleep. Some people enjoy adding CBD drops, such as Papa & Barkley’s Releaf CBD Drops, to their favorite nighttime tea as part of their routine. There are two common methods for using CBD drops—sublingually, under the tongue, or directly into your tea. When taking them sublingually, some hold under the tongue for thirty seconds. Placing your dose directly into your tea is another option, and it may take more time to notice effects.
3. Unplug before bed: The blue light from electronics may influence your sleep cycle. So, if your phone is five inches from your face right before you turn over to fall asleep, it could affect your rest. Put down the phone an hour before bed and you might just see some positive changes! If you really can’t commit to that (we get it!), we recommend trying blue light glasses, or a free app on your computer like Flux to help reduce blue light on your screen at certain hours.
4. Meditation: Much like breathing exercises, meditation is another relaxation tool to help you decompress and prepare your mind and body for sleep. Tip: Try closing your eyes and sitting or lying still for 5-10 minutes without letting outside thoughts intrude your brain space. If you don’t know where to start, we recommend the book 10% Happier by Dan Harris. Keep at it, you’ll get there!
5. Reading a book: Diving into a good book before bed is a great way to unwind. It’s always been a relaxing pastime. -Laine

CBD: An Option for Your Nighttime Wellness Routine

We didn’t list it above because we think it deserves its own paragraph! Papa & Barkley’s Releaf CBD Drops can be a part of your nighttime ritual. Our Whole Plant Full Spectrum Hemp CBD Drops (tincture) are made with our whole plant infusion process using just MCT Oil and Hemp Extract. These tinctures are designed for flexible use as part of your wellness routine and come with a measured dropper, so you can find your unique dose. 30 minutes before bed, you can take 0.5ml - 1ml of the Drops as part of your routine. They come in Natural and Lemongrass Ginger so you can pick your flavor of choice. If you prefer to add CBD to your nightly vitamin regimen, you might try the Hemp CBD Capsules. Papa & Barkley Hemp Caps consist of a precise dose of 30mg of CBD, providing a straightforward way to incorporate CBD into your evening wellness routine.

Releaf Capsules are a great part of my nightly routine!

“For years, I’ve had the worst time falling asleep at night. Nothing worked—not melatonin, not valerian, not even Ambien. Enter Releaf capsules. I take one about half an hour before bed, and as soon as I turn out the light, I’m asleep. Worth every penny!”

-Marci G.

We hope this was helpful! Get cozy and rest easy tonight!

Resources & Citations:

1. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
2. https://www.healthline.com/health/sleep/sleep-calculator#sleep-needs
3. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
4. https://www.columbianeurology.org/neurology/staywell/sleep-deprivation
5. https://www.healthline.com/health/sleep-deprivation/effects-on-body
6. https://www.healthline.com/nutrition/sleep-aids
7. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side