The world is a busy, hectic place – and it’s not slowing down any time soon. We are all constantly bombarded with information and obligation and minor aggravations, places to be, things to do. It’s no wonder, with our bodies racing around all day, that our minds can’t just slow down and relax at a flip of a switch. While we’re all busy “leaning in,” we can sometimes forget how to “lean back.”

But creating a way to regain your sense of calm, tranquility, and peace is one of the most restorative and healthy things you can do each day. Or should we say, each night?

A good night’s sleep soothes the brain, calms the body and puts all the random pieces of a crazy, mixed-up day back in order. It kicks the immune system into gear and helps fight off minor illnesses. Plus, isn’t it just the best feeling in the world? To throw back the covers ready for the day instead of frantically rushing to the espresso place on the corner.

You’d think sleep would be the most natural thing in the world, but in fact, sometimes we have to retrain our bodies a little bit to recognize the cues that it’s high time for some quality time with that pillow. If you don’t feel like you’re getting enough out of your shuteye, maybe what you need is a sleep routine that’s tailored to your needs.

A sleep routine, like any other routine, is a series of habits that will help gently guide your body and mind into the right state to get the most out of each night’s rest. Onyx & Rose is a brand all about giving its customers ways to live healthier and reduce the anxiety and stress that seem to surround us. Here are a few guidelines to help you do just that, and wake each day ready to live it to the fullest.

It’s All About the Environment.

Take a look around your bedroom. Does it look restful to you? You’d be amazed how small little touches can help trigger your body into a natural sleep-producing rhythm. Make sure your bedroom is prepped and ready to receive your sleepy head. No light. No noise. A favorite scent. A cool space (the Sleep Foundation suggests 60-67 degrees ought to do it) and a relaxing environment free from distraction and care. You can also keep a bottle of your favorite Onyx & Rose CBD Oil on the bedside table, but we’ll get to that later.

Remember That Part About “Routine?”

Coming up with a consistent routine, a pre-sleep ritual, can do wonders. A warm bath at bedtime, maybe with a pleasantly scented Onyx & Rose CBD Bath Bomb? Grab those PJs at the same time each night. (And if you’re still sleeping in an old boyfriend’s band t-shirt, you are missing out. Get yourself some grown-up pajamas!) Maybe set aside time to curl up and read or write a few lines in your journal. Even making a list for the next day can sometimes help file those to-dos of tomorrow away for the night. But whatever you do, doing it consistently will communicate to your body what time it is (sleepy time!) Just like you probably have a routine to “power up” upon waking — be it meditation, yoga or just your coffee before the house wakes — it’s essential to learn and keep a routine to “power down.”

Tuck Yourself In and Tuck the Screens Away!

Yes. We all do it. As our bodies are trying to produce melatonin to send us off to sweet, sweet Slumber Land, even the merest glimpse of a brightly lit screen can trick us into believing that it’s still broad daylight. Set a cutoff time for work email and social media. Most phones have a “Do Not Disturb” feature to turn off the dings and alerts that can constantly poke us for our attention throughout prime sleeping hours. Use it. I promise you: there’s nothing going on on Instagram worth losing a night’s sleep over. Give your phone a bedtime!

Okay, This One’s Going to Be Hard.

That extra glass of Pinot Noir is sure tempting, but you really should avoid heavy meals, alcohol, or caffeine for at least a few hours before bed. They may seem comforting, even relaxing, at the time, but often what you eat or drink before bed can disrupt that long period of rest, restoration and tranquility you were hoping for.

CBD. You Know It Works at Nighttime, Too, Right?

Many of you have experienced soothing, calming effects from daily CBD use in your lives, helping you achieve greater levels of bliss and relaxation every day. If incorporating CBD into your daytime wellness routine has been beneficial for you; chances are that the same could be true for your nighttime wellness routine. To start, try incorporating 15-25 mg of CBD into your sleep ritual. When consistently taking CBD, many of you tell us that you get more restful sleep and wake up even more ready to meet the challenge of a new day. Chemically concocted sleep aid medications can leave you feeling groggy and drowsy the next day. For those seeking a naturally derived, plant-powered product, CBD may be worth a try.

Make It About You.

What do you do to make sure you’re getting the most out of your wind-down? Do you find CBD helpful in your nighttime rituals? Something else entirely? As always, we’d love to hear how it’s going. Tag us (@onyxandrosecbd) in your Instagram story and share the best part of your wind-down ritual with us! We might even re-share some of our favorites.

Oh, and finally…

If You’re Reading This Past 9 PM, Put That Phone down and Go to Bed!

Sweet dreams! Love, Onyx & Rose