Poor Sleep Habits
For a start, poor sleep is dreadful and a very common condition. We will discuss this first and then later look at the best CBD oil for insomnia.
Until fairly recently it seems, it had in general not received much respect from GPs even if it is the second-most common and oppressive mental disorder. Most GPs tend to overlook it because nothing had ever been taught about it in medical school and the etiology of insomnia has never ever been properly understood anyway. GPs are very busy people and rarely like to prescribe sleeping pills – you can quite easily become dependent on them,the pills that is, and understandably GPs prefer to wrestle with more worthy adversaries in the world of infection and disease – insomnia consequently was always a secondary concern for many of them.
Roughly 25% of Americans suffer from acute insomnia each year. This information is derived from a 2018 study by the Perelman School of Medicine at the University of Pennsylvania, giving a figure that equals 82.25 million for the US alone. Of these 75% will recover without developing chronic or persistent sleep problems. That leaves about 20.5 million who have a chronic problem. No wonder insomnia is such a looming sociological and medical concern these days.
Here is one doctor who can help you with insomnia and good sleeping, and that is the distinguished Dr Jacob Teitelbaum. Read more – in an interview with him ‘Staying Well and Staying Energised‘.
Sleep and the Elderly
Many of us suffering from insomnia are elderly, so I have added this paragraph for enlightenment. I, Maximus your mentor, certainly have endured many sleepless nights but mainly caused by pain – that was obvious. However, when viewed from a more informed and modern perspective, this may not necessarily be true. Be that as it may, I was regarded as belonging to the secondary subtype. Some of you may recall this categorization which now appears to be obsolete:
In a practical sense and on the basis of etiology, insomnia was divided into primary and secondary subtypes:
- Primary – being insomnia not caused by other disorder or affliction that shows a consistent set of characteristics that could be treated in a fairly standard way. About 25 to 30% of patients could be placed into this category.
- Secondary – historically this was defined as those who suffered from poor sleep resulting from an illness, operation, indeed any medical disorder.
Recent Research into Insomnia
On January 7th 2019, Lancet Psychiatry published findings by the Netherlands Institute of Neuroscience on Insomnia. These findings were revelatory inasmuch they moved our knowledge base considerably further to a place where researchers may one day be able to obtain answers, in terms of mechanisms and interventions, to the massive problem of sleeplessness.
Part of the problem experienced by researchers is that they have tended to approach insomnia in too narrow a sense. Dr Tessa Blancken and her colleagues at the Institute explains, “While we have always considered insomnia to be one disorder, it actually represents five different disorders…”
Subtypes were identified by checking personality trait profiles:
- Type 1 scored high on such traits as neuroticism and feeling low and distressed.
- Types 2 and 3 scored higher on the distressed – cheerful duality, but were differentiated by a high-low sensitivity to reward.
- Types 4 and 5 scored even higher on the distressed – cheerful duality but were unlike the previous three types in the way their sleep reacted to stress. Type 4 responded by experiencing severe insomnia while the sleep of type 5 remained unaffected.
Even a rank layman can immediately see that insomnia is a very complex condition.
How much sleep do you actually need?
So how much sleep does one need? Everyone is different but on average we need: adults – 7 to 9 hours, children – 9 to 13 hours and babies (up to about 3 years old) about 12 to 17 hours. These figures, for adults that is, strike me as generous. For most of my adulthood I always felt that I had had a good night’s sleep if I got 6 hours. But those were different times and my cumulative lack of sleep may perhaps have been causative in my falling ill in my eighties.
However, rest assured, if you’re constantly weary during the day – you’re not getting enough sleep. But what causes the poor sleep? One could also ask why is this so common when the problem is really so simple?
Reasons for poor sleep can sometimes be obvious, for example: anxiety and depression, stress, illness, a big late-night dinner with alcohol, a strange room and bed, recreational drugs, noisy neighbours, going on night shift or vice-versa, not warm enough or alternatively being too warm, medication. There are many more reasons but quite clearly, poor sleep is a very common ailment in our society.
Our lifestyle magazines and programs regularly give copious advice on what to do – from meditation and yoga, cutting out caffeine, ensuring the bedroom is properly dark at night, regular daily exercise, – but this is stuff you already know and usually it doesn’t work. Then there are those that advise keeping a logbook. There are apps available to guide you. There is sleep hygiene.
Nothing ever seems to work because we are actively doing things to try and make us sleep which when you think about it is contrary to the essence of sleep – it is a paradox, unquestionably you must do nothing, sleep must come to you.
FAQs – Insomnia: How to Have a Good Sleep
In my experience, Q&As and FAQs serve as guidance and are a benefit to many people. Here are a number of FAQs that I hope can help:
- I work long hours as a businessman, should I do any exercise because when I get home I am already weary? I am assuming that your implication here is that you may be weary but you sleep badly. So yes, please exercise even if you start with a walk around the block. Not only is it good for your muscles but a walk can be very calming and even uplifting. This will surely translate into a better sleep. Please read the other FAQs because they will apply to you.
- I am told that it is bad to sit for too long. Indeed, it is. I am over 80 and I always stand when I work on my laptop. Being a naturally lazy fellow and a commercial sailor, I must have spent a lifetime on my bum so the small move of standing at my laptop may even have been a lifesaver.
- Do you think I should start running or cycling or going to gym? One thing that is fairly common knowledge is that many people take out gym contracts only to give up after a month or two. It’s a big commitment and requires a steely purpose which not everyone possesses. If you succeed, you will obviously look terrific but you won’t necessarily live longer. Please read my essay ‘Live for a 100 years’ on this site. Exercise has definitely been shown to help a person sleep.
- What about going to bed at the same time and getting up at the same time? That now is a very good idea that has been shown to work.
- I like checking up and chatting with friends on Instagram and Snapchat before I sleep. This now has been shown to degrade the quality of your sleep ie the blue light emanating from your cellphone or laptop or TV which is of a shorter wavelength than say your bedside lamp. That’s why it is OK to read a book before you go to sleep. It is also a very relaxing way to end the day.
- I have a baby and my husband snores, I am suffering from insomnia and am continually exhausted. Yours is a common complaint, space is often limited and babies can be very difficult and demanding. You say you have insomnia and perhaps you have even seen your doctor. If not, please call on him. For a good sleep to occur, there must be peace and harmony. While the baby is little and you are struggling I would suggest you ask your husband, in the short-term, to sleep in the living-room – if that is possible of course. I may appear hesitant because in our cities, not everyone has the luxury of a separate bedroom. Babies benefit from routine, so try to establish a regular time for supper, for bath and for sleep. Similarly, with yourself, plus stay away from watching TV (if you can) and certainly do not consume alcohol or coffee for supper. Most importantly, I would consume a small dose of CBDPure before bedtime. My own experience is that a fairly small dose settles me wonderfully and my sleep time becomes a pleasure.
- I am now in my sixties and I love an afternoon nap. Would this interfere with my sleep because I do wake up for about an hour every night after sleeping for about 4 hours. After going to sleep, we go through cycles which I am told, each last for roughly 90 minutes. It would appear that you tend to wake up after the first three stages of Non-Rem sleep when your body is entering the first stage of Rem sleep. What you must remember is that all sleep is interspersed with brief moments of wakefulness as we enter a new stage. Mostly we do not even remember them. I suggest then that you just try to hold onto your sleep by relaxing, breathing slowly and enjoying the ambient temperature. This does bring up a concern: you don’t perhaps wake up because you are too hot do you? It is very important that you try to maintain an optimum temperature in your bedroom of about between 60 to 67F (15 – 19C). Temperature is extremely important for a good nights sleep. However, if you do find yourself wide awake this is a marvelous time to think of the many things that you may have overlooked during your busy day.
- I have only one real meal per day and that’s at night when I get home from work. I am a big man and my wife always prepares a wonderful feast; we always drink wine and often port after eating our pudding. Although quite honestly, my wife who is tiny, eats a fraction of what I eat. I find that I get very sleepy after dinner, but my sleep is atrocious with the result that when the weekend arrives I sleep most of Saturday and Sunday. I am always so tired. What can I do? The way you have expressed yourself, I suspect that you know the answer already. You suffer from sleep deprivation during the week because of the gargantuan meals you treat yourself to. Additionally, you are eating yourself into an early grave. It is impossible to eat like you do and then sleep successfully. Your wife appears to set great store in the magnificent dinners she prepares for you. Your best bet would be to call on your GP and speak to him about your dilemma. He, I’m sure would happily phone and tell your wife that the feasting on your part must stop. Supper must become a light meal.
- Should you suffer from sleep apnea or nocturia: these are conditions that require a GP’s advice so please consult with a physician.
- I work in a busy office, I have three children at school and I am a hard-working housewife. During the weekend I like to play tennis. I have had a strong feeling for a number of years that I do not get enough sleep even though I spend at least 8 hours in my bed, I feel restless. I remember the years before I first took CBDPure. Certainly, there were times of pain but my feelings of restlessness started expanding and to morph into anxiety. And this anxiety really began to affect what little good sleep that remained. When I started taking CBDPure I can remember, as if it were yesterday, how one morning I woke up to realize that I felt as if I was a completely new person. It was an astonishing moment.
After working through the above FAQs, I have made up a short QUIZ for you to take:
- Are you physically active during the day?
If you are office-bound, do you perhaps stand at your desk while working on your computer?
- Do you exercise regularly for example by running, cycling or going to gym?
- Do you go to bed and rise at about the same time each day?
- Do you relax for example, by reading a book, or having a hot bath, before you go to sleep?
- Do you sleep alone in your bed and alone in your room?
- Is your bedroom quiet and properly curtained?
- Are your mattress and your bed comfortable?
- Do you refrain from drinking coffee and alcohol during the evening?
- Do you refrain from watching TV or working on a computer before you go to bed?
- Do you refrain from napping during the day?
- Do you eat a light meal for supper at night?
If you can answer ‘yes’ to at least 8 of the 12 questions, then in this modern 21st century lifestyle, you are doing pretty well. That is 2/3rds or say 67%. Of course there will be bed-ridden and elderly people who perhaps are suffering from some form of dementia who could still score highly but have an awful lifestyle. So this questionnaire is badly flawed. I confess that I, as an older man, took the quiz and could only score 7/12 or 58%. Not good at all, but in my defense it does show how otherwise healthy I am – or, perhaps even more telling, I take CBDPure every day!. I have been very sick in the past and have recovered amazingly – partly because of CBDPure, and my sleep is really excellent. CBDPure prepares and aligns you beautifully for this most important time of day. This means that even though I barely passed my test above, I am still having ‘good sleeps’.
CBD and helping you Sleep
A very recent study called, “Cannabidiol in Anxiety and Sleep: A large case series” was published in January 2019 (Shannon S et al. Perm J. 2019;23:18-041. doi: 10.7812/TPP/18-041). The findings were positive and on average most patients, after taking CBD, reported a change for the better. Over time this improvement was supported.
Anxiety overall showed a greater improvement than sleep and sleep was assessed as showing a ‘mild improvement’. But read on – that anxiety and insomnia are twinned is very important, because quite clearly, as anxiety is reduced the chances of your sleep improving is higher.
Dosage was within the range of 25mg to 175 mg and the CBD was well tolerated by patients. A 2004 study found that low doses did not help with sleep at all and an even earlier study found that a relatively high dose of 160 mg worked nicely. Interestingly, I have also heard of a high dose causing poor sleep. Dosage clearly is therefore important to each individual – so please record the effect of the dosage strength and consequences each night.
Researchers in insomnia believe that the information that the level of anxiety in patients dropped was itself very important in the overall picture of sleep success and called it “easing sleep anxiety”. I speak as person, who, for virtually my entire life was regarded as a good sleeper.
When illness came bringing the pain, the ability to sleep like a child of course deserted me. It was replaced by sleep anxiety – a condition impeccably fashioned to stop all sleeping. So you try and do things to help you sleep. But remember what I wrote earlier, that sleep was a paradox, you cannot really make yourself sleep (without narcotic drugs of course), sleep must come to you.
I was then prescribed narcotics to make me sleep and it was only when I finally began using CBD that my life changed. CBD is not a narcotic – it seemed so gentle when compared to those brutal pills. Now even my wife comments that I have returned to my child-like sleeping appearance – I sleep on my back, on my side – apparently, I do not even snore now. Just as an aside – snoring in my case evaporated from me with loss of weight. As I commonly say to anyone willing to listen: to lose weight, just suffer some pain and your excess weight will vanish like the morning mist. Not that anyone shows much enthusiasm for this pronouncement.
Are there any Side-Effects associated with CBD?
There are three incontrovertible facts with regard to CBD and fortunately I have the research to back up my assertions:
- CBD is not a narcotic,
- It is not possible to overdose on CBD,
- CBD causes no ill effects when taken up to 1500 mg per day – a massive quantity when compared to an average dose of say 20 mg.
However, it is true that some folk have reported feelings of drowsiness and light-headedness after taking CBD. Also a dry mouth and low blood-pressure. If you are ever concerned, you should always consult a physician.
The Best CBD for Insomnia – CBDPure!
Thank you. If you have read any of my other posts on this site – you will know my choice will be CBDPure. It is matchless! There is absolutely nothing on the market that can match its extraordinarily high standards and especially now with the new extremely sharp pricing! I am reminded of the ‘sublime’ in aesthetics – the quality of greatness. Perhaps you will accuse me of overstating my case because this is, after all, really only a commercial transaction. But do accept that when a man is near to his journey’s end, as I am, he may be forgiven for being a little intense.
Alternatively, to complete your knowledge of the best CBD, please click on “ORDER CBD ONLINE” in the menu, then on the CBDPure banner and you will be taken directly to CBDPure’s homepage. There all your questions about cost, bottle size, product, postage, quality, etc will be answered. I have always found going through CBDPure’s website a most pleasant adventure.
The very best of luck to you all.
Please note that the statements above, with reference to CBD and CBDPure have not been evaluated by the FDA and are not intended to diagnose, treat, or cure any disease. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.