6/16/24 | Education

6 Ways You’re Hurting Your Sleep

Sleep isn’t just a passive activity; it’s an active investment in your health. Yet, despite its importance, the quality of your sleep is easy to undermine through everyday habits. Here’s how these common behaviors negatively impact your sleep, and what you can do to turn it around.




  1. Inconsistent Sleep Schedule


Inconsistency in sleep and wake times disrupts the circadian rhythm, your body’s natural clock that dictates countless biological processes. When you sleep at irregular times, it confuses your circadian rhythm, which can lead to insomnia and decreased sleep quality. This disruption can also affect your mood, metabolism, and overall health.


You may feel like a cloud of grogginess is worth the spontaneous schedule, but not so much when you realize that its effects reach far beyond your ability to engage in sharp, witty banter. One recent study reveals that varying your bedtime and the amount of sleep you get each night can significantly increase your risk for health issues like obesity, high cholesterol, hypertension, and high blood sugar.


For every hour of inconsistency in your sleep timing and duration, the risk of encountering a metabolic disorder spikes by up to 27% – yikes!


Positive Swap: Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle and can help enhance sleep quality and duration.


  1. Overuse of Electronics Before Bed


The use of electronics before bed is more than just a bad habit; it’s a major downfall to deep, restorative sleep. The blue light emitted by screens inhibits the body’s production of melatonin, the hormone that cues your body to wind down and prepare for sleep. This disruption not only makes it harder to fall asleep but also affects the quality of sleep by delaying the onset of REM sleep, the most restorative phase. 


Engaging with electronic devices can also keep your mind active and alert when it should be unwinding, which can lead to increased stress and anxiety around bedtime. To ensure your brain has the chance to disconnect and transition into sleep mode, it’s crucial to set boundaries with technology as bedtime approaches. Let’s be honest: Instagram can wait.


Positive Swap: Implement a digital curfew at least one hour before bedtime. Turn your phone to airplane mode, and leave it in a neighboring room. Then, try engaging in relaxing activities such as reading a book or spending time with a loved one. This helps prepare your body for a restful night without the stimulating effects of electronic devices.


  1. Over-reliance on Exogenous Melatonin


Speaking of melatonin… Despite its popularity as an OTC sleep aid, the over-reliance on exogenous melatonin can lead to diminishing returns. While initially effective, the body can become accustomed to these external doses, which reduces its own natural production over time. This can create a dependency, where higher and higher doses are needed to achieve the same sleep-inducing effect, ultimately complicating your body’s natural sleep mechanisms.


Plus, excessive use of melatonin supplements can lead to side effects like daytime drowsiness, dizziness, and headaches. So, you may be getting sleep, but not without a high cost.


Positive Swap: Transition to the CURED Sleep Bundle, which combines our two most effective sleep supplements. These all-natural solutions support rather than disrupt your body’s own melatonin production. This helps maintain a more natural sleep cycle and reduces dependency on external sleep aids. You can expect quicker onset times and deeper sleep without the nagging side effects of morning grogginess.




  1. Poor Sleep Environment


Creating the right sleep environment is crucial for good quality rest, and getting it wrong can really mess with your sleep. If your bedroom is too noisy, too bright, or just plain uncomfortable, you’re likely to wake up often and miss out on deep, restorative sleep. The temperature of your room matters too; if it’s too hot or too cold, it can be tough to stay asleep. Yep, ushering in high quality sleep means embracing your Goldilocks era.


And you know the phrase, “The mess can wait…” Well, maybe not. A cluttered or messy bedroom might not seem like a big deal, but it can actually keep your stress levels elevated, making it harder to unwind. So, taking the time to make your sleep space cozy and inviting isn’t just about comfort—it’s about giving yourself the best shot at a great night’s sleep.


Positive Swap: Optimize your bedroom environment by ensuring it is quiet, dark, and cool. Invest in blackout curtains, sound machines, and proper bedding to create an ideal sleeping atmosphere that encourages uninterrupted sleep.


  1. Caffeine Consumption Late in the Day


Drinking caffeine late in the day can really throw off your sleep schedule. It’s important to remember that caffeine has a half-life of about 5 to 6 hours, meaning that half of the caffeine can still be active in your system long after your last sip. In fact, it can take up to 12 hours for caffeine to be completely eliminated from your body.


This means if you have a coffee in the afternoon, you could still be feeling its effects when you’re trying to settle down for the night. For those especially sensitive to caffeine, this could lead to a night of tossing and turning. To ensure you’re setting yourself up for the best sleep possible, try to limit your caffeine intake to the morning hours. 

Positive Swap: Cut off your caffeine intake by 12pm. Don’t worry, all-natural alternatives can help give you the same brain power without the side effects on sleep. When you’re in need of a second cup swap or an afternoon pick-me-up, reach for Rise to boost your energy without breaking your clock.


  1. Alcohol Consumption Before Bed


An after-dinner nightcap? Not so fast. Drinking alcohol before bed might seem like a socially normal way to unwind, but it has a serious impact on the quality of your sleep. While a few drinks may give the illusion of helping you fall asleep faster, the alcohol is actually significantly disrupting your sleep architecture and natural recovery processes. Alcohol reduces the amount of time you spend in REM sleep, in particular–which is crucial for cognitive functions like memory and learning.


Alcohol can also increase the likelihood of snoring and sleep apnea, further diminishing sleep quality. Then, there’s the fact that it’s a diuretic, which means it could have you waking up in the middle of the night needing to hurry to the bathroom. The list of reasons to skip the booze is endless, especially when the priority is deep sleep. 


Positive Swap: Replace your nightcap with Serenity Gummies. These gummies are designed to gently take the edge off and offer quick relief without the disruptive effects of alcohol. Formulated with natural ingredients like Reishi, Ashwagandha, and a microdose of THC, they promote relaxation and prepare your body for a restful night’s sleep, enhancing both the quality and duration of your sleep without the negative consequences associated with alcohol.


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