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CBN Sleep Study Shows Promising Effects of CBN
If you’ve ever wondered why that old stash of cannabis tucked away in the back of your drawer was rumored to have certain effects, you’re not alone—scientists have been curious about this cannabis folklore for ages. Recent research from the University of Sydney’s Lambert Initiative for Cannabinoid Therapeutics is shedding light on cannabinol (CBN), a cannabis component that’s generating interest for its unique properties. So, What’s CBN Anyway? We’re all pretty familiar with CBD and THC by now. But CBN is a lesser-known cannabinoid that forms when THC breaks down over time. Picture it as the “chilled-out” version of THC’s original form, mellowed with age. Unlike THC, CBN doesn’t leave you feeling “high” or intoxicated. Researchers are increasingly interested in CBN for its potential to influence overall wellness, and this new study is among the first to explore its effects using objective measurements in preclinical models. What Did the Scientists Actually Find? In their experiments, researchers gave rats purified CBN and then monitored their resting patterns with specialized equipment. The results indicated changes in rest-related behavior and cycles. The study provides a foundation for further exploration into how cannabinoids like CBN interact with the body’s endocannabinoid system and natural rhythms. (Note: These preliminary findings in animal models do not necessarily translate to humans and are not indicative of the effects of any specific product.) What’s the Big Deal About REM and Non-REM Sleep? REM sleep is considered important for cognitive and emotional processes, while non-REM sleep is associated with overall rest and recovery. The study found that CBN influenced both types of sleep cycles in rats. More research is needed to determine how these findings could translate to humans and general wellness routines. And the Best Part—It’s Non-Intoxicating! Unlike THC, CBN isn’t going to cause intoxicating effects. It doesn’t activate CB1 receptors in the brain the way THC does. Researchers also observed that a metabolite (a kind of “breakdown buddy” created when your body processes CBN) had an effect on these receptors. This suggests that CBN’s interaction with the body may be more complex than originally understood. What’s Next for CBN Research? What about humans? The research team has a parallel human trial underway (not yet published) to explore CBN’s effects. Early reports support further investigation, but additional research is needed to understand its full potential and optimal applications. In the future, CBN may be studied in combination with other cannabis compounds or supplements to explore possible synergies. The scientists at the Lambert Initiative are already working on a preclinical drug discovery program around CBN, exploring new ways to unlock its potential. Takeaway: CBN Is the New Cannabinoid in the Spotlight While THC and CBD have received significant attention in recent years, CBN is emerging as an intriguing compound for cannabis researchers. Early results in preclinical models provide a starting point for understanding its possible contributions to wellness. Stay tuned as more research emerges on this unique cannabinoid!
Learn moreCurious About CBD for Sleep & Mood?
If you found your way to our blog, it’s a safe bet you’re interested in CBD, the “second cannabinoid” in the cannabis plant. In today’s post, we’re going to talk about something a little different: The potential of CBD oil as part of an evening routine. Sleep is something we all do, and yet it tends to get overlooked. That’s a shame, because as both clinical studies and a mountain of anecdotal evidence suggest, quality rest is important to our health and wellbeing. In fact, many therapists report that sleep quality—both their own and their patients’—is a primary concern in their practices. Here at Papa & Barkley, we care about overall wellness. In particular, our CBD drops and CBD softgels are crafted to support your wellbeing. Here’s some information you may find useful. CBD Oil and Your Body It’s estimated that 70 million Americans experience rest difficulties at any given moment. CBD is one of over 100 cannabinoids found in the cannabis plant. Do your own research (great start, you’re already reading this post), and consider consulting your healthcare provider to see if CBD fits with your wellness routine. Many therapists are aware of emerging CBD research and may be a good resource as you determine if CBD aligns with your preferences. Like other cannabinoids—of which there are over 100!—CBD interacts with the endocannabinoid system (ECS). Though it was only identified in the 1990s, it’s now believed that the ECS is one of the body’s principal regulatory networks, involved in processes such as: Appetite and metabolism Immune response Memory Communication between cells Proper sleep function The ECS sends and receives signals via natural chemicals called endocannabinoids. While these compounds are produced by the body, they’re strikingly similar to those produced by the cannabis plant. Cannabinoids such as CBD and THC interact with the ECS because they’re “speaking the same language” as the chemical signals in the ECS. Some researchers believe that this is why cannabinoids are being studied for their effects on sleep and relaxation. A large-scale study completed in 2019 explored CBD and its potential effects on rest, stress, and a sense of calm. The study focused in part on cortisol, a hormone typically associated with stress. The study concluded that CBD influenced cortisol levels. Choosing a CBD Product Try our CBD products in both drop and capsule format. Rest assured: Whichever format and strength you choose will be made from clean, all-natural CBD sourced from whole hemp flowers grown organically and sustainably, right here in the USA. Extracted using nothing more than gentle heat, pressure, and time, our full-spectrum CBD infusion is blended with pure MCT oil derived from coconut. That’s all! Because everyone’s a little different, sometimes it takes experimentation to find the optimal dosage. Your healthcare provider may be a good sounding board for your dosing plans. That’s one reason we offer our CBD products in three strengths: Mild, regular, and double strength. Whichever one you choose, we believe it can support your wellness journey. Remember: Quality rest is an important factor in supporting overall wellness. Do you have any other questions about CBD and rest? Just ask! We’re always happy to help.
Learn moreCBD For Sleep: A Plant-Derived Sleep Aid
Many people experience challenges with sleep that can affect their quality of life. Some turn to over-the-counter products and other approaches in pursuit of a restful night. Plant-based options are also gaining attention for those interested in supporting their wellness and relaxation in the evening. CBD is one such option that has become part of nighttime wellness routines for some individuals. The Problem With the Pharmacy Over-the-counter products for sleep can sometimes be associated with unwanted side effects. One common comment is that these products may contribute to feelings of drowsiness the next day, which can impact daily activities. Some people who use prescription solutions for sleep have also reported concerns such as potential long-term dependency. Because of these concerns, some individuals explore alternative approaches, including all-natural options. Supplements like valerian root and lavender are often chosen as relaxing additions to an evening routine. Another plant-derived compound that has garnered attention for its role in nighttime routines is CBD. CBD: A Plant-Derived Option Some people are turning to CBD as a supportive element in their nighttime routine. A recent survey found that 11% of people who use CBD products do so in hopes of supporting sleep. Another survey found that rest and relaxation were among the most common reasons cited by a group of more than 300 people. For some, CBD may be included in evening rituals to promote a sense of calm and relaxation. Everyone’s experience is unique, and the intention is to create a soothing environment at bedtime. CBD: Dosing and Side Effects What’s the best CBD dosage? This can vary between individuals. A common approach is to start with a low amount and gradually adjust as needed. For those new to CBD, 5–10 mg is a typical starting point. Each person may have their own preference based on experience and comfort. CBD is generally well-tolerated, but as with any supplement, some users have reported mild side effects, including headache, upset stomach, dry mouth, or drowsiness. If you experience any discomfort, consider lowering your dosage or discontinuing use. CBD and Your Evening Routine CBD is one of many options that people consider for enhancing their evening rituals and supporting overall relaxation. Everyone’s needs and preferences are different, and what works for one person may not work for another. CBD is available in various forms, including capsules, oils, and edibles. Exploring different product types and approaches can help individuals find what suits them best. As with any wellness decision, it’s a personal journey to discover what aligns with your lifestyle and goals. If you’re interested in checking out CBD options, visit our shop to browse our selection of CBD products.
Learn moreCBD vs. CBN for Sleep: What You Need to Know
If you know Papa & Barkley, you know we’re passionate about cannabinoids. If you’re already familiar with the cannabinoids CBD and THC, you’re in the perfect place to learn about a cannabinoid that hasn’t gotten as much attention (though we have a feeling that might soon change). It’s called CBN, and we’re excited to showcase it in our forthcoming CBN gummies. But this presents a question: If you’re already a fan of our products designed for evening routines, what’s the difference: CBD or CBN? In today’s post, we’ll answer that question and others, including: What is CBN? What is the difference between CBD and CBN? What’s the best way to use CBN? Ready? Let’s learn more! What Is CBN? As regular readers of our CBD Blog know, CBD is part of a family of compounds called cannabinoids, natural compounds found in hemp, that are being studied for their various properties. CBN—short for cannabinol—is another cannabinoid, and like CBD it interacts with our bodies through the endocannabinoid system (ECS), a regulatory network involved in maintaining balance in the body. What Is the Difference Between CBD and CBN? As “cannabinoid cousins,” CBD and CBN share similarities and differences. As referenced above, neither imparts a psychoactive euphoria or intoxication. CBD is often associated with relaxation and calm experiences. On the other hand, CBN is frequently chosen by those interested in incorporating a gentle option for their evening routine. Research is ongoing as academics study CBN’s qualities and its unique interactions in the body. Some people choose to combine CBD and CBN in their routines. The “entourage effect” is a phenomenon in which cannabinoids and other cannabis compounds may work together to create a broader range of experiences than they do individually. CBN and Evening Routines CBN is created by the breakdown of the cannabinoid THC, and some researchers believe this explains their overlaps in some properties. But CBN exhibits different characteristics from its “big sibling.” Many people find it complements relaxation and is popular in evening product formulas. CBN Products: What’s the Best CBN Option? Our solventless CBD extraction techniques produce a pure oil that’s naturally rich in cannabinoids and terpenes. We believe that for our products to be good for you, they have to be good for everyone: Our customers, our workers, our neighbors and the planet. The commitments we’ve made to providing chemical-free gentle extractions that preserve the integrity of the hemp plant are what makes our products among the most clean and potent available, offering you a high-quality experience. CBN Gummies: A New Way to Unwind We’re excited to announce the launch of CBN gummies. Like our CBD Releaf Gummies, our new CBD CBN Gummies are vegan, gluten-free, soy-free and handcrafted in small batches. By combining CBD with CBN, these gummies are designed to support your evening routine and help set the tone for a refreshed start to your day. CBD and CBN: Elevating Your Nighttime Routine At Papa & Barkley, we’re committed to harnessing the power of plants as simply and safely as possible so that our whole-plant infusions contain the full spectrum of terpenes and cannabinoids present in each plant we harvest. CBN is an emerging option for those seeking a natural addition to their nighttime wellness practices. We’d love for you to try our new CBN gummies and find out how they fit into your lifestyle! Do you have other questions about our CBN products? Just ask! We’re here to chat.
Learn more3 Therapeutic Benefits And Uses of CBD
CBD oil has become one of the most talked-about plant-derived products in recent years. From stress to supporting nighttime routines, there are many possible uses for CBD oil. Here are three popular ways people incorporate CBD into their wellness routines. CBD and Everyday Stress There has been much conversation about using CBD in relation to everyday stress. Many people include CBD in their routines as a way to support relaxation and maintain a sense of calm. Individuals report feeling more at ease when CBD is part of their wellness regimen. Ongoing research continues to explore these uses. CBD in Nighttime Wellness Routines Difficulty winding down at night can sometimes make it challenging to fall asleep. Many individuals use CBD to create a calming environment before bedtime. Anecdotal experiences suggest that people feel more relaxed when CBD is part of their nighttime routine, and some research is beginning to support this interest. CBD is not a sedative, but users often describe experiencing a sense of relaxation. For those who prefer longer-lasting effects, CBD edibles or capsules may be considered as part of an evening wellness routine. Capsules offer a convenient option for those who do not like the taste or texture of CBD oil. CBD and Everyday Comfort Cannabis has a long history of being used to support a sense of ease and comfort. CBD interacts with the body’s endocannabinoid system, a physiological network involved in balance, sleep, appetite, stress response, and more. Some people incorporate CBD into their wellness plans with a focus on day-to-day comfort and mobility. Experiences can vary, and preferences for different product types or formulations are common. As with any wellness product, it’s important to find what works best for your individual needs. CBD’s Possible Side Effects While CBD is generally considered safe for most adults, it can still have some side effects. Though uncommon, some people may experience minor effects such as dry mouth, headache, nausea, diarrhea, reduced appetite, drowsiness, or fatigue. Individual responses can vary, and higher doses may increase the chances of side effects. That’s why it’s important to start low and go slow when experimenting with dosages. If you notice any unwanted effects, consider lowering your dose. We’re always interested in learning about customer experiences, and our team can make product recommendations based on your preferences. If you have feedback or questions, please drop us a line.
Learn moreTossing and Turning? Try CBD Tincture or Capsules for Better Sleep
Good sleep is important for overall wellness. However, getting a good night’s sleep isn’t always easy. Many Americans experience sleep difficulties that can influence their general well-being. From counting sheep to various relaxation techniques, there are many different strategies that people use to support restful nights. One method gaining popularity is the use of CBD products as part of an evening routine. In fact, a recent Gallup survey found that 11% of people who use CBD do so in relation to their sleep routines. While these results highlight interest in CBD for sleep, individual experiences may vary and more research is needed. Exploring CBD as Part of a Bedtime Routine When considering CBD as part of your sleep routine, it may help to consider personal habits and factors that contribute to restlessness. Some people are interested in CBD due to reports of stress and mood affecting their sleep quality. Research continues to explore how CBD and other cannabinoids can be incorporated into general wellness routines. For example, one 2019 study looked at 72 participants who reported anxiety and sleep challenges, with some reporting changes in their sleep patterns after taking CBD. However, these results may not be representative for everyone, and more research is necessary. CBD is also being studied for its interaction with general discomfort and muscle recovery, which some find relevant to their routines at night. The potential effects of cannabinoids and their general influence on relaxation are subjects of ongoing research. Choosing a CBD Product for Your Evening Routine When it comes to CBD and sleep routines, there are several types of CBD products you can consider. Each method of use may offer a different experience. For those who prioritize a quicker onset, CBD oils and tinctures are placed under the tongue for absorption. This method may be used by those interested in integrating CBD as part of a wind-down routine before bed. Other individuals may prefer longer-acting forms of CBD, like ingestible capsules and edibles, which are processed more gradually by the body. These products may fit into a routine designed to support a sustained sense of calm throughout the night. Timing and personal preference play a big role in deciding which product to choose, and onset can range from about thirty minutes to two hours depending on the delivery method. CBD Options for Evening Wellness People incorporate CBD into their sleep routines in various ways. Everyone’s experience is unique, and finding what works best involves some personal exploration. Always approach new routines responsibly and start with awareness of your own needs. Interested in exploring CBD as part of your nighttime routine? Check out our shop for a selection of oils, capsules, and topicals in a variety of concentrations.
Learn moreHow to Add CBD to Your Daily Wellness Routine
If you’ve considered CBD but wondered if taking it every day is a good idea, you’re not alone. In the past few years, a variety of studies have explored the potential of daily CBD as a plant-based option to complement wellness routines. People are investigating CBD for many reasons, such as supporting their approach to stress, mood, or lifestyle rituals. Many find that consistent daily use suits their personal wellness goals. However, not all CBD products are the same. Where your CBD supplement comes from, as well as how it’s grown, harvested, and processed, can influence your experience. At Papa & Barkley, we believe that for our products to be good for you, they also need to be good for our workers and our communities. With that in mind, we’d like to share some of the reasons why people add CBD to activities such as exercise, yoga, and evening routines as part of their wellness strategies. The Potential of Daily CBD: Consistency and Support If you’ve ever visited our CBD Blog, you probably know that CBD—like THC, the compound responsible for the cannabis plant’s psychoactive “high”—is a cannabinoid, or one of the major compounds of cannabis and its plant cousin, hemp. These cannabinoids interact with our bodies through the endocannabinoid system (ECS), a naturally occurring regulatory network in the body. Unlike THC, CBD does not cause a “high.” Many users report a gentle sense of calm or well-being, though each person’s experience can differ. Many people believe that maintaining balance in body systems can support general feelings of wellness. That’s one reason why some choose to include a CBD supplement in their routine. To cite one example, a 2019 study found that taking CBD for at least a month was associated with changes in social behaviors among a group of teens. Another study on daily CBD use for sleep patterns observed differences after long-term dosing. Of course, with any supplement, it’s wise to consider potential long-term effects. Many studies suggest that CBD is a well-tolerated plant compound. When taken daily in CBD oil, CBD gummies, or CBD softgel or capsule formats, some people choose to include these in their wellness routines at a variety of serving sizes. Incorporating a Daily CBD Supplement: Choosing a Format Ingestible CBD, such as oils, gummies, or capsules, works through your digestive system. There are differences between using CBD topicals and ingestibles. Because the compounds in cannabis ingestibles are processed through the stomach and liver, it may take up to 90 minutes to notice any effects, and the duration can last several hours. When using a CBD ingestible such as our CBD Releaf Capsules, it’s best to wait at least 90 minutes before considering another serving. CBD in liquid form, as with our CBD Releaf Oil, provides flexible control over serving size. You can use these drops to add CBD to your favorite foods or beverages by dispensing one to two dropperfuls (1-2 ml), mixing, and enjoying as part of your day. Do you have more questions about specific CBD formats? In this next section, we address questions we frequently receive from customers. FAQ: Common Questions About Taking CBD Daily Q: How often can I take CBD? A: According to various studies, using a CBD supplement daily is considered safe and poses a low risk of adverse effects for most people. Q: How often can I take CBD oil? A: Many of our customers use CBD daily. Since CBD has been shown to be generally well-tolerated, it’s recommended to start with a 1ml dose and adjust as you find what works best for you. Q: How often can I take CBD gummies? What’s a good CBD daily dosage? A: We suggest starting with two CBD gummies once a day, then adjusting the amount to suit your needs. A consistent daily routine may help you better assess your personal experience. Q: What’s a good CBD daily dosage? A: Because everyone’s body is different, there’s no single recommended dosage. If you’re using a CBD oil, a common approach is to take one to two dropperfuls, then repeat as needed throughout the day. For capsules, some use a single capsule at a time, also repeated as needed. Taking CBD Daily: Why Natural Ingredients Matter At Papa & Barkley, we’re committed to harnessing the power of plants as simply and safely as possible. Our whole-plant infusions contain a broad spectrum of terpenes and cannabinoids found in the plants we harvest. We are committed to solventless extraction, which helps minimize the impact of production on our people and our planet. Do you have other questions about taking CBD daily? Just ask! We’re here to support your journey.
Learn moreCBD Oil for Trouble Sleeping
If you’re like us, you’ve experienced trouble sleeping at one point in your life. From tossing and turning to random interruptions, there can be a range of issues that keep us from getting a good night's rest. Waking up in the middle of the night and not being able to get back to sleep is not ideal, and sometimes cracking a book or counting sheep just don’t cut it. Many people explore options, such as incorporating a relaxing nighttime routine or plant-based products like CBD oil, to support their evening wellness rituals. Papa & Barkley’s whole plant infusion process provides a natural option for those looking for a new approach to their bedtime habits. Let’s learn a little bit more about CBD oil, general sleep patterns, and why sleep is one of our favorite self-care activities! What is CBD Oil? CBD oil has been rising in popularity as a plant-based option for wellness routines. CBD is the abbreviation for cannabidiol, one of over 100 cannabinoids found in cannabis and the second only to THC when it comes to average volume. Recently, CBD has gained support among those looking for new ways to enhance their lifestyle. Many appreciate its natural qualities and its non-intoxicating nature. At Papa & Barkley our CBD oil is created through a proprietary solventless whole plant process. When looking at how CBD oil is made, the preferred method is whole plant extract because it is full spectrum. This means that, when the oil is made, it contains not only CBD but also some levels of THC as well as other cannabinoids and terpenes. Products that use the whole plant retain a broader spectrum of the plant’s naturally occurring compounds. CBD Oil & the Endocannabinoid System When you use CBD oil, it interacts with your endocannabinoid system (ECS), which is involved in maintaining balance and stability within the body. The ECS can be thought of as the air traffic control center for various processes, including appetite, mood, and memory. Every person’s body has an endocannabinoid system. There are two types of receptors — CB1 and CB2 receptors found throughout your body. CB1 receptors are most concentrated in the central nervous system and brain and interact directly with THC. CB2 receptors are abundant in the cardiovascular, gastrointestinal, and peripheral nervous systems. The natural cannabinoids and phytonutrients found in cannabis communicate with these ECS receptors. As research continues, more may be understood about how these interactions play a role in our general wellbeing. What is a Circadian Rhythm? For all the sleep-deprived folks out there, you’ve probably heard the phrase, “Your circadian rhythm is off.” But what is a circadian rhythm, anyway? Circadian rhythms are physical, mental, and behavioral changes that follow an everyday cycle and respond to light and darkness in one’s environment. For example, being awake during the day and sleeping at night is a light-related circadian rhythm. Most living things follow a circadian rhythm, which helps determine sleep patterns. A major factor that can affect sleep quality is blue light— the light that emits from your cell phone and computer screen. Regular exposure to these devices can alter our circadian rhythm and sleep cycle. The blue light from electronics can suppress melatonin, making it more challenging to wind down before bed. If your phone or computer is bright right before you sleep, that could affect your natural rhythms. Being aware of screen time and its effects can benefit your nightly routine. Many people seek out relaxing plant-based options, such as CBD oil, to help the mind and body unwind and prepare for a restful night’s sleep. CBD Oil and Evening Routines If you’re looking for something to complement a calming nighttime routine, CBD oil and minor cannabinoids like CBN are gaining attention for their potential to support relaxation and a sense of calm as part of wellness rituals. While some prefer herbal teas to relax before bed, others may choose plant-based products. At Papa & Barkley, products such as CBD Releaf Drops or CBD Releaf Capsules are designed for those seeking new options for their evening regimen. Depending on your mood, you might take a dropper or a capsule about an hour before bed, settle in with a book, and enjoy a relaxing part of your nighttime routine. -Laine Sleep as Self Care We all need self care. You deserve some rest— and not just any rest, but better rest. No joke, sleep plays a vital role in maintaining good health and well-being throughout your life. It’s also important that you get enough quality sleep at the right times. There are several things you can do to support your natural sleep schedule. A bedtime routine is essential. Not only does a routine help make sleep a priority, but it also allows the body to relax and prepare for rest. Here are some strategies for getting enough Zzz’s: Go to bed and wake up at the same time every day. Keep the same sleep schedule on weekends as you do on weeknights. Use the hour before bed for quiet time. If you are a reader, that is the perfect time to pick up that amazing book you’ve been neglecting! Try to eat your dinner a couple hours before bedtime, so your body has time to start digesting. Avoid stimulants like caffeine or nicotine before bed. Get some time in the sun every day (if your schedule allows!) and be physically active (when possible). Keep your bedroom quiet, cool, and dark (If you’re like me, pitch black is best! -Cyrus). Take a warm bath before bed. Meditation is a great method for calming the mind and centering yourself before heading off to rest. Focus on your breathing or pair your meditation with a breathing exercise! Avoid screen time—the blue light from your smartphone or TV can affect the body’s natural sleep responses, so turn off your phone and put it away. Chuck the remote; your body will thank you in the morning. Many use CBD oil as part of a relaxing nighttime routine. Papa & Barkley’s CBD Releaf Drops are an option for those seeking to unwind and relax before bed. A better night’s sleep means a better you! When we don’t sleep well, it can affect our overall sense of well-being. So, the next time you’re scrolling on Instagram or can’t stop playing Words with Friends or CandyCrush, pause for a second and reflect on what your body really needs. Put the phone down, grab some CBD Releaf Drops or CBD Releaf Capsules, hop into a warm bath or do a quick meditation, and set the stage for a night of much-needed rest! Ready for the Sleep of Your Dreams? Shop CBD Oil References & Citations https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476#:~:text=CBD%20is%20commonly%20used%20to,falling%20asleep%20and%20staying%20asleep https://www.threewells.co/article/cannabis-and-sleep/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/ https://www.medicalnewstoday.com/articles/cbd-and-sleep https://healthblog.uofmhealth.org/health-management/can-cbd-help-you-sleep https://www.healthline.com/health/cbd-for-insomnia https://www.sleepassociation.org/sleep-treatments/cbd/ https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency#:~:text=Sleep%20plays%20an%20important%20role,pressure%2C%20diabetes%2C%20and%20stroke https://www.sleepfoundation.org/shift-work-disorder/shift-work-you/relaxation-exercises-falling-asleep https://www.ncbi.nlm.nih.gov/books/NBK279320/
Learn moreNatural Ways to Sleep Better with CBD Drops
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: 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. 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. 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. 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. 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 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. 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. 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! 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: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep https://www.healthline.com/health/sleep/sleep-calculator#sleep-needs https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html https://www.columbianeurology.org/neurology/staywell/sleep-deprivation https://www.healthline.com/health/sleep-deprivation/effects-on-body https://www.healthline.com/nutrition/sleep-aids https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
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