How to Design Your Next Best Rest

Ahh, sleep. We do it every night, but yet so many adults have a tough time sleeping. We know because we just completed our own Indacloud Sleep Survey. Knowing your passion for THC and our products, we wanted to know your sleep struggles. 

What if you could design your perfect night? 

I’m sure you want to wake up feeling well-rested, refreshed, and ready to take on the day. Most of us are more familiar with hitting the snooze button, dragging ourselves out of bed, and wondering why we didn’t just go to sleep earlier.

What is your sleep routine? 58 percent of survey takers said they struggle with sleep on a regular basis for over a year in our survey. Not only that, but a majority of respondents said that their sleep quality was mediocre at best. 

What are the causes of not being able to go to sleep? What keeps you up at night? Sleep seekers struggle with insomnia, Sleep apnea, and restless leg syndrome just to name a few.  

Others experience a lack of sleep due to stress, diet, lifestyle, and daily routines. The reasons are endless but the solutions are right in front of us.  If you’re ready to relax – grab one of our new sugar free sleep gummies, get cozy and learn how to have your next best rest. 

Do you need 8 hours? Yes – Here’s why

Most adults need 7-8  hours of sleep to feel fully rested for the day ahead.

According to The US Department of Health and Human Services says the body needs time to reset, recharge, and recover. Trying to function on less sleep is like trying to run a marathon in flip-flops. Possible? Maybe. Smart? Not at all.

Hormonal changes in women damage sleep quality according to the Cleveland Clinic research that shows on average women sleep 11 minutes more than men. 

It takes post-menopausal women longer to fall asleep and have less deep sleep than when younger. In addition to hormonal changes, sleep disorders, depression, and anxiety also lead to poor sleep. 

Here at Indacloud, we conducted our own survey and the results were fascinating! For the question: On average, how many hours do you sleep at night? 42 percent said they get between 4-6 hours of sleep! Figuring out when to go to bed requires some calculations. 

I don’t like math all that much but it really comes down to the body needing at least 8-9 hours of sleep. If you need to be up at 7 AM, that means you should be asleep by 10 or 11 PM. Not scrolling social media at 10:59 PM. Not watching “just one more” episode of your favorite show. Asleep. 

The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. 

And why do we care? Because getting enough sleep can help you:

• Get sick less often
• Stay at a healthy weight
• Lower your risk for serious health problems, like diabetes and heart disease 
• Reduce stress, improve your mood, and get along better with people
• Think more clearly, form long-term memories, and do better in school and at work
• Make good decisions and avoid injuries; drowsy drivers cause car accidents  

Setup your Sleep Space 

Going to sleep can be hard when your house isn’t tidy. Create calm in your bedroom. Your bedroom should be a place of peace, not chaos. If it currently looks like a tornado touched down on your laundry pile, it might be time for a little decluttering.

Sleep space suggestions: 

• A messy room can lead to a messy mind. Tidy up, and you’ll feel more relaxed.
• Turn off the night light and get blackout curtains for a deeper sleep.
• If your mattress feels like a torture device, it’s time for an upgrade.

We know, we know—parting with your phone an hour before bed feels like giving up your arm. Screens emit blue light, which messes with your melatonin production and tells your brain, “Hey, it’s party time!” instead of “Let’s sleep.”

Speaking of melatonin, 60 percent of survey respondents said they have used melatonin for sleep. But the real special star here is THC – 67 percent said they have used THC to sleep and it works! 

Hint… we have a new sleep gummy! 

With all that being said, do what works for you. 

You can also: 

• Read a book, something boring…or something interesting, it’s your call. 
• Journal or doodle your to-dos so you can wind down without worry.  
• Listen to calming music or sleep meditation. (I like the Insight Timer App) 

By starting small and building on your existing routine. If you go to sleep with your phone in hand, set it in another room before you turn out the lights. 

If you need an alarm clock, buy one that offers a bit of light and gentle sounds. Check out these sunrise alarm clocks!  By gradually emitting light over a period of time, sunrise alarm clocks mimic a natural sunrise, softly rousing you from your sleep. They can also bring some much-needed light to dark winter mornings.

An alarm clock keeps  the blue light from digital devices out of the bedroom. And if you absolutely must check your phone? Turn on night mode and keep the brightness low.

An Evening Routine That Works for You

Do you wake up in the middle of the night or can’t stay asleep? The answer depends on several factors, but overwhelmingly the answer is that taking better care of yourself isn’t just a trend (#selfcare) – it is a necessity. 

Prevention says that it could be as simple as opening a window or lowering your heat at night. A room temp between 60-65°F is ideal for most. 

Routine is everything when it comes to sleep. Your body loves predictability, so try to do the same things before bed each night to signal that it’s time to rest.

Sleep Steps:

• Stretching to sleep with gentle movements to release tension.
• A warm bath or shower helps lower your body temperature, signaling to your brain that it’s bedtime.

• Cut the coffee after 2 p.m. Caffeine lingers in your system for hours.
• Don’t eat before bed. Late-night snacks disrupt your sleep. 
• Sleep on your left side to aid in digestion. 
• Try aromatherapy for relaxation. I like Doterra essential oils and use them every day. 
• Ditch the alarm noise from the depths of hell: A gentler wake-up sound can make mornings less painful.
• Use blue blocking glasses before bed. The Mayo Clinic says that after conducting studies that blue blockers can aid in shifting your circadian rhythm, which is the body’s internal clock.  

Final Thoughts

Getting great sleep isn’t rocket science, but it does take some discipline. Set a bedtime, create a calming environment, ditch the screens, and build a bedtime routine that works for you. Your future well-rested self will thank you.

And remember, if all else fails—there’s Indacloud Sleep Gummies 😉 

Happy sleeping!