Stressed and Sleepless

 

The cannabis industry is a mix of constant shift and uncertainty about the future. Many industry professionals are swept up in the flow of this transformation...and growth is never easy or stress free. Maintaining a high stress level has a high price tag.  Work stress, family responsibilities and illness are just some of the factors that contribute to the inability to fall asleep. According to the American Psychological Association,


“Sleep is a necessary human function — it allows our brains to recharge and our bodies to rest. When we do not sleep long or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation. Sleep is so crucial that even slight sleep deprivation or poor sleep can affect memory, judgment and mood. In addition to feelings of listlessness, chronic sleep deprivation can contribute to health problems, from obesity and high blood pressure to safety risks while driving. Research has shown that most Americans would be happier, healthier and safer if they were to sleep an extra 60 to 90 minutes per night.”


There are many factors that contribute to the inability to fall asleep. While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple tips.

1. Stick to a sleep schedule. Go to bed and get up at the same time every day. Ensure that you are able to sleep for 7-8 hours every day.
2. Pay attention to what you eat and drink. Don’t go to bed hungry or after a large meal. Nicotine, caffeine and alcohol can all disrupt sleep healthy patterns.
3. Create a restful environment. Your sleep space should be cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. That means all light-emitting screens should be avoided 15-20 minutes before bedtime. Unplug all electronics and light sources such as lamps. Frequencies emitted from these sources can also disrupt sleep.
4. Include physical activity in your daily routine. Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day might be helpful, too.
5. Reduce stress and worry. Yoga and meditation are great ways to reduce stress by providing more clarity and peace around life challenges.



Breathing Technique For A Busy Mind:

Bumble Bee Breath, also known as Brahmari Breath, is an ancient yogic breathing technique that calms the mind and soothes anxiety, while improving concentration and memory. Additionally, this powerful breathing technique is a great way to ease headaches and migraines, as well as bring balance to the thyroid gland.

1. Use your thumbs to plug the ears by pressing gently on the fleshy flap (pinna) located just in front of the opening of the ear. Rest the remaining fingers on the forehead.

2. Place the tip of the tongue very gently where the roof of the mouth meets the teeth, keeping a slight separation of the teeth and the jaw relaxed.

3. Take a deep breath through the nose and begin a close-mouthed "hummm" sound on the exhale, until the lungs are completely empty. Repeat for up to 7 rounds.

4. Vary the pitch the create maximum vibratory impact throughout out the skull.

5. Focus your attention on the space between the eyebrows.

6. Upon completion of the breath technique, notice the lingering vibratory impact throughout the skull. Notice the absence of anxiety in the mind.

 
Jennifer Miles