Tag: sleep

24 Sep

Can CBD Oil Improve Your Sleep?

Not being able to fall asleep is a very frustrating experience. As well as leaving you groggy and irritable the next day, not getting enough sleep can have longer-lasting health impacts. This can include poor mental health and increased risk of neurodegenerative diseases.

In recent years, CBD oils have emerged as a potential saviour for the sleep-deprived, with many claiming to help you doze off quicker for a quality rest.

But what does the science say? While research is still in the early stages, we take a look at the promising results we know so far when it comes to how CBD oil for sleep can help.

What is CBD Oil?

Before we get into the research, we should explore what CBD oil actually is! Short for Cannabidiol, CBD is a chemical compound that comes from the cannabis plant.

CBD is not the part of the cannabis plant that can get you “high” – that is THC – instead, it is believed to offer health benefits, with early research results suggesting it can help with issues regarding sleep, pain and anxiety.

CBD is a cannabinoid, and when taken, it interacts with your endocannabinoid system, which is used to help balance many of the processes in your body.

Treating the Cause of Sleeplessnes

While sleep disorders are a problem for some, often, sleepless nights are caused by external factors, such as stress, pain or discomfort.

Research into CBD oil indicates that it is able to help reduce both anxiety and pain. With these external causes of sleeplessness treated by CBD oil, it is hoped that it can help make people experience better sleep.

Research published in the Permanente Journal in 2019 revealed that of subjects who took 25mg of CBD a day, 79% reported lower anxiety levels and 66.7% reported better sleep.

Likewise, a 2018 review from Frontiers in Pharmacology concluded that evidence suggests CBD helps to ease pain and that this reduction in chronic pain can help improve sleep.

Reduces RBD

One study into the effects of CBD on sleep, published in the Journal of Clinical Pharmacy and Therapeutics, discovered that CBD can help to reduce the frequency of REM sleep behaviour disorder (RBD) in people with Parkinson’s disease.

The 2014 study concluded that CBD can ‘control the symptoms of RBD’.

Similar findings were gained from a 2017 review into the effects of CBD on sleep, which noted that CBD could be used to treat REM sleep behaviour disorder.

Helps Treat Insomnia

The 2017 review of literature into cannabis, cannabinoids and sleep from Babson, Sottile and Morabito concluded that CBD “may have therapeutic potential for the treatment of insomnia”.

At present, research is still being done on the full effects CBD can offer people with insomnia.

A Better Option?

CBD can be used as a natural treatment for insomnia – something which many people are seeking as an alternative to prescribed medications.

Research from The Guardian revealed that in 2011, more than 15 million prescriptions were written for ‘sleeping pills’ – medications such as Valium or Ambien, which can help treat insomnia.

While these drugs are helpful to many, they pose the risk of being potentially addictive, with people developing dependencies on these sleeping pills. Further, it has been found that while sleeping pills can help people get to sleep, the quality of sleep they experience is poor, with REM sleep rarely achieved.

How Can ElleVance Help?

If you struggle to drift off, stay asleep or experience poor quality Z’s, then trying out CBD oil could be the next step for you.

Our ElleVance COMPLETE Relief CBD oil is made from a full-spectrum extract of all-natural cannabinoids and terpenes.

All of our products are tested at independent laboratories to ensure quality and consistency, and our university-led clinical research has allowed us to discover the precise amounts you should take each day.

Our CBD oil may help you to get some much-needed rest, but if you consistently struggle to get quality sleep, then please speak to your doctor.

If you have any questions about how CBD can help you get to sleep, then please get in touch!

Woman doing a yoga pose outside
18 Sep

Morning or Night: What’s the Best Time to Do Yoga?

Yoga is all about bringing balance to your life and promoting physical and mental wellbeing through strength, flexibility and breath exercises.

If you’ve just started yoga, or you’re looking to enhance your yoga experience, you may be wondering the best time to practice your poses.

The simplest answer is: whenever is best for you!

Ultimately, yoga is designed to help you clear your mind, so it makes sense to do yoga when it best suits you. Avoid feeling stressed by trying to cram a yoga session when you don’t have time, just because it’s the morning!

Woman doing a backbend

Differences in Yoga Poses

However, it also depends on the type of routine you do. Some poses are energising, while others are calming, so there may be particular yoga routines you follow in the morning that you wouldn’t do in the evening.

For example, backbends and sun salutations are energising and invigorating – perfect for morning routines, but probably not what you’re after for the evening when you need calm before bedtime.

Instead, in the evening, you probably want forward bends to calm, as well as twisting poses to help relieve tensions that have built throughout the day.

Woman practising a yoga pose

Practising Yoga in the Morning

If you’re a morning person, or you tend to have a few moments of peace to yourself in the mornings, then it makes sense to enjoy yoga at this time. A morning routine can help you clear your mind and awaken your body for the day ahead.

A key benefit to morning yoga is that an early morning session can help to refresh the body if you tend to feel stiff after waking up. Doing yoga first thing also offers the additional benefit of an empty stomach – no one wants to be twisting their body round or lying tummy-down on the floor after a meal!

Another argument in favour of morning yoga is that not only does it set the tone for your day, but it can also ensure that you get it done! If you decide to do an evening routine, then it can be tempting to push it back or let other chores and activities get in the way of your relaxation time.

Finally, some choose to enjoy yoga in the morning because it tends to be cooler then. By doing yoga in the morning, you may be able to work out for longer, as you may not get as hot.

Woman doing a twist yoga pose

Practising Yoga in the Evening

If you use yoga as a way to help you unwind and relax, then it might make more sense for you to practice it in the evening before bedtime, as a way to settle your body and mind ready for sleep.

By enjoying yoga in the evening, you are giving yourself time to free your mind from the stresses of the day, making drifting off to sleep a little easier!

If you often find falling asleep difficult, then there are other supplementary things you can try to help you relax in the evenings, such as CBD oil. This can also be useful to help soothe sore muscles if you find you’ve stretched yourself too much trying a new yoga pose!

Practising yoga in the evening has additional benefits, too. If you find yourself rushed in the morning trying to fit in a routine before work or school, then the evening may provide you with more free time.

A further benefit of evening yoga is its ability to help break ‘bad’ habits. If you are prone to sitting in front of the television and snacking all night, then breaking this time up with a yoga routine can help to promote healthier choices in your lifestyle.

Person meditating on a yoga mat

Same Time Every Day?

When it comes to yoga, consistency is important, but it generally refers to consistently practising each day, rather than at a set time. As long as you get a chance to enjoy yoga each day, the exact time shouldn’t matter.

It is more important that the time you set out for yoga won’t leave you feeling rushed, stressed or overly tired, as trying to cram a routine for the sake of it may cause you to lose enthusiasm or abandon yoga.

As such, you can even practise in the mornings some days and in the evenings on others, if that works best for you.

When do you find is best to practise yoga? If you have tips for finding the right time to do yoga and making space in your day, then leave us a comment on our social media channels!

A mug by a bed
26 Aug

Four Remedies for Good Sleep

A full night of good quality sleep is essential for our health and wellbeing. Even just one night of inadequate sleep can wreak havoc on your body and mind.

Here at ElleVance, we are dedicated to helping you achieve good sleep and peace of mind. Research has shown that natural remedies like CBD oil for sleep can be a beneficial part of your nightly routine.

Numerous other remedies can be harnessed to support good sleep; here, we explore some effective solutions for bad sleep.

The Benefits of a Good Night’s Sleep

Some people are ‘morning people’, while many others are not. However, regardless of if you are full of energy in the morning, all of our moods are better when we’ve had a sufficient amount of sleep.

A bad night’s sleep can leave you in a terrible mood, feeling far more irritable or negative than usual. Getting plenty of sleep also means that you are able to concentrate more and will not need to rely on stimulants like sugar and caffeine to keep you alert.

Sleep is an important part of physical health, as well. A healthy sleep schedule can help you control your appetite and maintain a healthy weight; being sleep deprived can affect the hormones that signal hunger.

Your mental health can also be supported and regulated when you get enough sleep. Sleep can be very beneficial when you are struggling with stress or trying to improve your emotional wellbeing.

Realising how good sleep can be beneficial is important, but how can poor sleep be remedied?

A woman waking up in bed

Meditation

Many people are sceptical of meditation, but it can be beneficial for a number of reasons. Just sitting and practising some mindful breathing exercises can help you let go of the stresses of the day and set you up for a more peaceful night’s sleep. The practise consists of slow breathing while you sit and observe your breath and body while focusing on any thoughts or feelings that arise and eventually pass.

A 2011 study showed that meditation could improve the symptoms of insomnia and overall sleep patterns.

A simple meditation session of 15 minutes can be enough to calm your body and mind before bed. You can practise meditation at any point throughout the day to help combat feelings of stress. A general reduction in stress can be beneficial when looking to achieve better sleep.

If you are unsure where to start, guided meditation through specialist sleep apps can be very helpful.

Yoga

Taking up yoga can be a great remedy for achieving good sleep and improving general health. Moving your body in slow, controlled movements helps boost mental focus and can alleviate stress in the mind and body.

Like meditation, yoga can be practised at any time of the day while still being beneficial when it comes to bedtime. Bedtime sessions can be especially useful in helping you release tension from your body that you didn’t even realise you were holding.

A woman doing some yoga

Lavender

For years, lavender has been used as an effective sleep remedy. Lavender can be used as a sleeping agent in many different ways.

For some people, its smell is enough to induce feelings of calm and relaxation. There are many varieties of lavender-scented candles and room sprays on the market to choose from.

Lavender tea is another great sleep aid, especially when blended with camomile.

A 2014 study concluded that lavender oil capsules were beneficial in improving sleep for people who were also taking antidepressants.

A woman asleep surrounded by lavender

CBD Products

Like lavender, CBD oil can be used as a natural remedy for improving sleep. Taking CBD oil is effective in supporting you to feel more relaxed, which can help you fall asleep faster.

Continual research into the positive effects of CBD oil is being undertaken in relation to sleep quality. Studies have already shown how it has the potential to help alleviate symptoms of insomnia and the disruption of REM sleep.

It should be noted that if you are experiencing persistent sleep issues, a professional should be consulted. CBD products can be effective but should not be considered a replacement for professional treatment.

For more guidance on the benefits of CBD oil and the science behind it, please don’t hesitate to browse our website or get in touch.

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A man looking stressed
21 Jul

Sleep and Stress: Why are They Linked?

The NHS website advises that adults should aim for eight hours of sleep per night. Of course, how much sleep is needed will vary on the individual. However, working out how much sleep your body and mind require to feel sufficiently rested is vital to your overall mental and physical health.

A whole host of reasons can cause lack of sleep, a prevalent one being stress. The connection between lack of sleep and stress is a strong one, and poor sleep can also affect your levels of stress, creating a cycle of one impacting the other.

A woman sat at laptop with head in hands

Why Does Stress Exist?

So what is stress and how do you know if it is impacting your life?

Stress originates from a fight or flight response that humans have used to survive from potential danger throughout our evolution.

The fight or flight response radically increases the autonomic nervous system to produce hormones, including cortisol and adrenaline. The growth of these hormones causes the heart rate to increase to ensure enough blood reaches the vital organs, ready for action.

However, despite a decrease in these threats over time, this response remains, meaning that stress can prevail in less dangerous situations such as work, family or social interactions.

How to Identify Stress

Stress can affect people in a multitude of ways and can produce various mental and physical conditions depending on each person. These could include things such as a loss of appetite, eczema and being unable to sleep, as well as anxiety, racing thoughts and the inability to relax.

Most people will feel stress from time to time, and this cannot be helped. However, if this is how you feel the majority of the time you are awake, this is a cause for concern. An accumulation of stress can have a long term negative impact on your body and mind.

A white clock

The Cycle of Stress and Sleep

The web between body and mind is a complex one, and often when one is affected, so is the other. This strongly applies in the link between stress and sleep as one can impact the other.

For example, stress can cause you to lie awake at night, worrying about the preceding morning. In turn, the lack of sleep the next day will only enhance these feelings of anxiety about the future as your body and brain have not been able to sufficiently rest.

How Does Stress Cause A Lack of Sleep?

Stress reduces the quality of sleep as well as the length of a deep slumber. In extreme cases, stress can cause sleep deprivation through the intense level of alertness, meaning winding down to sleep can be prolonged. Troubling and racing thoughts can often overwhelm the individual and keep them awake with no solution of soothing their worried state.

If you are concerned that you may be suffering from a sleep disorder, you can read further information here.

How Does A Lack of Sleep Cause Stress?

As mentioned, an inadequate amount of sleep can cause you to feel an increased level of stress. Feeling tired can change the way you perceive situations and therefore have lasting impacts on you and those around you, which only elevates feelings of uncertainty and pressure.

Many mental health charities, including Mind.org, emphasise the importance of gaining enough sleep to reduce levels of stress.

The Importance of Maintaining Healthy Levels of Stress

With the potential of stress preventing reasonable levels of sleep and vice versa, knowing how to keep control of your levels of stress is integral to ensuring you are happy and healthy.

A white bath

Improving Your Lifestyle

If you can reduce your levels of stress in the evening, this could have a significant impact on how quickly and how well you fall asleep. Establishing a relaxing bedtime routine is integral to winding down stress levels and preparing your body for sleep.

This could include a comforting hot drink, a warm bath, reading a book or listening to a podcast. Using meditation can also support you to let go of stressful thoughts and can be used throughout the day to keep on top of stress levels.

Taking CBD oil for sleep can support you in feeling more relaxed, which in turn, will help you to fall asleep. For more information about taking CBD oil, discover more about what happens when you first take CBD oil.

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If you cannot improve your levels of sleep, it is vital you seek out the support of a medical practitioner who will be able to help you further.

Ensuring you are acquiring a sufficient amount of high-quality sleep is integral to your overall mental and physical health. By reducing stress levels, you can improve your sleep, and by ensuring you have enough sleep, you can gain a healthier perspective of stressful situations.

stephen cital giving a speech
17 Feb

The Present and Future of Cannabinoids: an interview with Stephen Cital

In the UK and US, it is only relatively recently that CBD products have been made available, thanks to the US Farm Bill, which has allowed farmers to begin producing hemp on an industrial scale. From here, those in the industry have been able to swiftly start research and trials, to expand the world’s knowledge of the cannabinoids and their benefits.

While research remains in its infancy, leaps and bounds have been made in how we understand the bodies endocannabinoid system, and the effect it has on mood, appetite, the immune system and more. The future for CBD products is looking strong and to find out a little more, we’ve teamed up with ElleVet advisory board member, Steven Cital to discuss his professional views on CBD and his hopes for the future. We have also included questions asked by you, which we hope will help you to better understand CBD and what it’s used for.

Stephen, whose goal is to educate both medical professionals and the public, has spent the last few years building a strong reputation as an expert on the use of cannabinoids.

Hi Stephen, thank you for taking some time to talk to us. You are a leading specialist on the safe and effective use of Cannabinoids, and we have compiled a few questions that ElleVance’s customers have sent us for you.

When did you first hear of CBD and what compelled you to begin studying it?

I first starting hearing about general cannabinoid use about seven years ago. I then started seeing use, so started investigating the legitimacy of the molecules for my patients in a more serious fashion in 2016. Once I started reading some of the pre-clinical data, I knew I was on to something that has huge potential that we have been ignoring for decades!

What has the rise in awareness of CBD products meant for the industry?

The interest in the industry had been good in the sense of normalising the discussion of cannabinoids but has also unfortunately given rise to less than credible characters and companies making miracle claims without the data to back it up. Despite taunts and even threats, I have really tried to make it my mission to get out accurate information. Everything I say when educating on the topic, you can be assured I have a scientific reference to back it up.

small bottles with oil and a pipette

How do hemp products help with sleeping – are they the same as CBD?

This is a fantastic question, with many physiological complexities to understand. If I were to break it down, I would say that our body has a number of naturally occurring molecules known as endocannabinoids that help regulate several different physiologic functions and responses (i.e. appetite, our response to stress, immune response, etc.) including sleep cycles.

I believe we all understand in this day in age we have so many triggers that can interrupt our bodies normal responses to things such as medications, general stress and environmental factors that can disrupt normal endocannabinoid production and function. Supporting our bodies with plant-based molecules, known as phytocannabinoids, might be the best option for some individuals to help naturally bring our bodies back into homeostasis-which includes normal sleep cycles.

These plant-based molecules have a very similar structure to the endocannabinoids our bodies create, making them an excellent option to try. It must also be noted that besides the homeostatic properties, these molecules appear to have other therapeutic benefits that can address other issues that may interrupt sleep.

lady lying in bed looking happy

On the current market, what are your favourite trends/products?

I have always been a “Western” minded practitioner and seeing my own evolution into more natural methods has opened my eyes to not only the potential of plant-based supplements but also the efficacy I see every day in patients. I keep reminding myself that Mother Nature has been doing things a lot longer than any of us. It’s about time we listen to her and utilise what the plant has provided, without trying to leave our human mark on what has already been working for aeons.

Image of ellevance oil

What do you see in the future for CBD research and products?

As this industry evolves, I expect to see more research on different phytocannabinoids and their therapeutic use for many different conditions. I believe we will see specific phytocannabinoids, terpenes and flavonoids in various concentrations for very specific conditions and more research confirming the already known safety of these molecules.

In your opinion, what are the biggest limitations facing the industry currently?

In my opinion, I believe our biggest limitations are not only the slow pace of regulations catching up to the pace of the industry and science, having to educate medical professionals on the safe and effective use of phytocannabinoids, and also the public.

What’s your advice for someone who is looking to give CBD a try?

For anyone wanting to try CBD, I would urge them to utilise a company that is willing to give you a Certificate of Analysis and has some data showing safety and dosing. Also, an efficacy study and has full traceability of all the supplies used to produce their product. I would also urge them to consider a complete spectrum product that has as many of the molecules maintained in the product as the plant naturally produces. Researchers have already found that broad and complete spectrum products work better than isolate products by stimulating the “entourage effect”.

Thank you for speaking with us, Stephen!

ElleVance Sciences prides itself on its continued research into full-spectrum CBD and CBDA products. If you are interested in CBD oil or more research and articles, take a look at our website or follow us on social media.