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Glossary

  • This numerical code was created from an event that sounds like a modern fairy tale. Originally, it meant a time: 20 past four in the afternoon. Or, in the English notation 4:20 (pm) - short: 420 or just: 'four twenty'. Nowadays this number is an international and frequently used "code" and can stand for all kinds of things: for cannabis itself, for the use of cannabis, or for the festivities (like Christmas for cannabis friends) that are celebrated on April 20th (English date spelling 4/20 - four twenty).
  • The certificate of analysis provides information about whether the analysed batch of a product meets the requirements or specifications applicable to that product. In the pharmaceutical industry, it is a common document for drugs, but also for their starting materials.Above all, the certificate provides information about essential quality characteristics (such as the content of CBD or other valuable ingredients) as well as permissible and impermissible impurities.In our laboratory analyses you will find information on the content of cannabinoids, among other things. This way you can be sure that you get what you expect from the product (e.g. CBD) and that there is nothing in it that you need to worry about (e.g. THC). Of course we always check for impurities, e.g. heavy metals and pesticides. Current laboratory analyses of our products can be viewed here.
  • The form of administration or administration form describes the way in which a certain substance, usually a drug, is administered or used. For cannabinoids, the following forms of administration are particularly suitable:Buccal (via the oral mucosa), inhalative (via the lungs), oral / peroral (via the mouth), sublingual (via the mucosa under the tongue), topical (usually on the skin; application is localized to produce a localized effect), transdermal (absorption via the skin, the effect is felt in the body)
  • In pharmacology, the bioavailability of an active ingredient is an important measure. It describes the proportion of the substance that passes into the bloodstream (more precisely: into the systemic circulation) and is thus available at the site of action. A 100% bioavailability is achieved by intravenous administration of a substance. If the active substance is administered to the organism by other means, e.g. orally, it is compared with the bioavailability after intravenous administration, and on this basis a percentage is given. Thus, an oral bioavailability of 50% means that, compared to intravenous administration, half of the active substance enters the systemic circulation.
  • A biphasic effect is the effect of an active ingredient when low and high doses of the same active ingredient can cause opposite effects. Alcohol also has such an effect: while small quantities of alcohol can have a stimulating effect, larger quantities of alcohol have a calming to sedating effect. CBD has shown such a profile as an active ingredient in several studies: While e.g. a dose of 300mg CBD had a calming effect on the participants, a significantly higher dose of 900mg CBD not only did not show a calming effect - at this very high dosage the test persons even reported an opposite effect; they not only felt more stressed than test persons who received the lower CBD dose, but also than those who received only a placebo (i.e. no active ingredient).
  • Cannabinoid receptors are, besides cannabinoids themselves and the enzymes responsible for their degradation, important components of our endocannabinoid system. Cannabinoid receptors are distributed throughout the body and are involved in a variety of physiological processes through the central regulatory role of the endocannabinoid system. A cannabinoid researcher summarized these processes as follows: "Relax, Eat, Sleep, Forget and Protect" - hardly any area of our life is not affected in one way or another. In addition to CB1 and CB2 receptors, cannabinoids can also unfold their effects via other pathways. Based on the results of a study, for example, it was suggested to include the receptor "GPR55" in the class of cannabinoid receptors.
  • Cannabis originally refers to the hemp plant - whose full Latin name is Cannabis sativa L..However, in common parlance "cannabis" is also often used to refer to the dried female flower. Dried female flowers are one of the possible end products that can be made from the cannabis plant, some of which are also used for intoxication purposes. Since the medical use of cannabis is back to normal in Germany, the word "medical cannabis" is often used in this context to distinguish it from "normal" cannabis, which is often not used on medical prescription and is obtained from unofficial sources.
  • In plant breeding, hybrid usually refers to offspring resulting from the combination (crossing) of the characteristics of two plants from different, preferably pure-bred (inbred) lines. The offspring of such a breeding, the F1 generation, then combines in the best case all positive traits of both the mother and the father line. One speaks then of heterosis, or the heterosis effect.In cannabis, hybrid is also used to make it clear that a particular cultivar can clearly be assigned neither to the Sativa nor the Indica spectrum. Whether and to what extent all these categorizations (hybrid, indica, sativa) are scientifically tenable is still the subject of lively discussion. The background is that due to the extremely long history of cannabis use (10.000+ years!) original populations, so-called landraces, no longer exist, since genetic material from other geographical zones and/or populations has been crossed in by humans - whether intended or not. Therefore, some argue, all varieties (or cultivars) that exist today should strictly speaking be called hybrids.
  • Cannabis sativa L., i.e. hemp or simply cannabis stands for a plant species within the cannabis family (Cannabaceae). Within this species different varieties (better: cultivars) can be distinguished from each other. They differ not only in their growth form (the so-called morphotype), but also in their own specific profile of cannabinoids and terpenes -- the chemotype. The profile of a variety is as individual as a "chemical fingerprint". In practice, this means that not all cannabis is the same. Different varieties can be grouped in different ways; one of the more common divisions is based on the content of the two "main" cannabinoids THC and CBD. "Type 1" describes THC-dominant strains, "Type 2" refers to strains with a balanced ratio of THC to CBD and CBD-dominant strains are referred to as "Type 3". A still common, but scientifically rather controversial way of classifying different cannabis varieties is the division into "sativa" (or sativa-branched / sativa-dominant), indica (or indica-branched / indica-dominant) and hybrids. The effect of "Sativas" is often described by users as mentally activating, stimulating and also more psychoactive, whereas that of "Indicas" is more physical, calming and relaxing. If one imagines Indica and Sativa as the ends of a spectrum of possible effects, the so-called hybrids lie somewhere in the middle, thus offering the user a mixture of the above mentioned essential characteristics of Indicas and Sativas. The reason for the sometimes very differently perceived effects of different varieties is only partly due to the different contents of cannabinoids -- especially the terpenes are said to have a great influence on the subjective perception of effects.
  • Cannabidiolic acid (A for acid) is one of the many ingredients of cannabis. Although the non-acidic form, CBD, is much better known, the plant itself produces almost exclusively the acid form, CBDA. CBDA is also said to have potentially desirable effects, some of which are even said to be more potent than those of CBD itself. However, research on this is still in its infancy.
  • Cannabigerol, or CBG for short, is one of over 100 known cannabinoids found in the cannabis or hemp plant (Cannabis sativa L.). However, CBG is something special because the starting molecule produced in the plant, cannabigerol acid, is also the basic building block from which all other cannabinoids are produced in the plant. For cannabigerol itself, antibiotic effects against multi-resistant Staphylococcus Aureus (MRSA) have been observed - at least in mice.
  • The vaporization of cannabis concentrates is called dabbing. Concentrates are usually in the form of waxes or resinous oils. These are applied to a piece of metal ("nail") that has been heated to a high temperature, where they immediately begin to vaporize. The vapors are inhaled through a kind of bong (water pipe). In this way it is possible to inhale very large quantities of cannabinoids in a very short time. From a medical and/or health point of view, however, this type of application cannot be recommended.
  • A ready-to-use form or preparation that can be taken without modification is also called a dosage form. On the other hand, this term can also refer to the form of a medicinal product (dosage form), which then also includes the type of application. The dosage form does not always have to correspond to the final preparation.
  • The term edible in the context of cannabis means edible food to which cannabinoids have been added. Mostly THC is meant. Well-known examples are so-called space cakes, i.e. cakes containing cannabis, or cannabis butter ('cannabutter'). Among recent developments in this area, especially wine gums containing cannabinoids are very popular. Edibles" can also mean liquid, i.e. drinkable, cannabinoid containing food, capsules and partly also oils and tinctures. A special feature of Edibles is that although it takes longer to take effect than when cannabinoids are inhaled, the effect lasts much longer. You can find out more about this in our article on the topic of onset of action and duration of action.
  • Endocannabinoids are cannabinoids produced by the body itself. Cannabinoids are part of the endocannabinoid system. Endocannabinoids include 2-arachidonylglycerol (2-AG) and N-arachidonylethanolamide (AEA). AEA is often also called anandamide, derived from the Sanskrit word ananda ("bliss"). Just like the cannabinoids from the cannabis plant (phytocannabinoids), the body's own cannabinoids are able to dock to corresponding cannabinoid receptors (CB1, CB2) that are distributed throughout the human body to exert their effect.
  • Through the special interaction of cannabinoids and terpenes, a special plant synergy can be created, the so-called "entourage effect". Terpenes can influence the effect of the cannabinoids in different ways (and vice versa). This also shows a potential advantage of full-spectrum extracts over extracts or oils that contain only CBD in pure form. The latter lack potential synergy partners; the entourage effect is absent. Even if this is slowly changing at present - terpenes are still considered a "neglected pharmacological treasure chest" in cannabis research, as the "discoverer" of THC, Dr. Raphael Mechoulam, put it, because of their enormous potential with regard to individualized therapy design with cannabis flowers and/or full spectrum extracts.
  • Many substances are not used in their pure form, but in a mixture which, in addition to the main component, also consists of other substances, so-called auxiliary substances. The finished mixture is then called a formulation.Excipients can e.g. facilitate the application through formative properties, make the production more efficient or, as in the case of the liposomal formulation of our hemp capsules, improve the bioavailability.
  • CBD-Isolate is a crystalline solid or powder consisting of almost pure CBD. Just like (full spectrum) extracts, isolate can be obtained from hemp plants containing CBD. During extraction and subsequent purification, all non-CBD components are almost completely removed, so that the final product contains 99% pure CBD.On the one hand, this means that synergies and potentials resulting from the presence of other valuable ingredients of the hemp plant are not utilized. On the other hand, the use of isolate can also be advantageous in certain situations, e.g. due to its flexible application and comparatively low price.
  • Limonene belong to the terpenes and are found in higher concentrations, as the name suggests, in citrus fruits and are responsible for their characteristic smell.Limonene is often used as an inexpensive fragrance, e.g. for cleaning agents, as citrus scent is associated with freshness and cleanliness. It is also used as a vegetable insecticide and in preservatives and cosmetic products.Limonene are considered to be mood-lifting, antidepressant, immunostimulant, antimicrobial and are used in skin therapy.
  • In liposomal formulation, the value-giving component of the formulation (e.g. CBD) is introduced into the interior or into the double membrane layer of so-called liposomes. The advantage of such a formulation is, among other things, that substances can be better absorbed by the body in this way, which in their natural form may be poorly bioavailable. The bioavailability of e.g. CBD, i.e. the proportion of absorbed CBD that reaches the bloodstream, can be effectively increased by this.
  • In Germany, medicinal cannabis is usually referred to as cannabis, which is available in pharmacies upon presentation of a prescription. Particularly in differentiation from normal cannabis (i.e. without the addition "medicinal"), medicinal cannabis is a largely standardised herbal medicinal product. The active ingredient contents (THC and CBD) are defined in the European Pharmacopoeia and are regularly checked. Furthermore, it must be possible to prove with analyses that there are no residues of pesticides in the finished product that exceed the maximum permissible amounts. Not only the cannabis itself, but also the production facilities must meet strict requirements and these are also regularly checked. Depending on the context, medical cannabis may mean not only the dried female flowers, i.e. the "traditional" end product, but also the plant itself and other products made from it, such as extracts.
  • MCT stands for medium-chain triglycerides, i.e. triglycerides (neutral fats) containing medium-chain fatty acids. Medium-chain fatty acids include fatty acids with 6-12 carbon atoms. They are found in coconut oil, palm kernel oil and butter, among other things, but not in their pure form, but in a natural way in a mixture with other triglycerides. MCT oil is mainly used in the manufacture of cosmetic products, foodstuffs and pharmaceuticals.In general, MCT oils are considered a valuable food component in the sense of a holistically health-promoting diet.Unlike other oils, MCT oils can be metabolized independently of pancreatic enzymes, which explains their use in various (mainly metabolic) diseases. MCT fats are also particularly suitable in the context of a ketogenic diet, such as that used in some pharmacoresistant forms of epilepsy.
  • The terpene myrcene is very common in the plant kingdom. In larger concentrations it can be found in pines, ripe mangoes, fennel, juniper, ginger plants, hops and dill. And of course in hemp or cannabis. Here it is considered the main suspect for the so-called "couch-lock" effect, a state of extreme physical relaxation, in which it may seem impossible for the person affected to get off the couch (spoiler: it usually works out after all). Pharmacological interest is focused on the antiphlogistic (anti-inflammatory), analgesic and relaxing to sedative properties of myrcene. Fun Fact: If you always wanted to attract bark beetles without much effort, myrcene is your salvation, because for the beetle this terpene is an almost irresistible messenger (pheromone).
  • In today's terminology, pesticide means any agent that is used to protect (mostly plants) against pests. Pesticides are mainly discussed in the context of pesticide residues in products (mostly food). For pesticides authorised in the EU, there are usually maximum levels for both the amount of pesticide applied and the pesticide residues that may be present in the intermediate or final product.
  • Psychoactive or psychotropic substances are all substances that are able to influence the human psyche. The induced influence can take very different forms and also show great differences in intensity. The spectrum ranges from a barely perceptible stimulation or relaxation, e.g. by a sip of coffee in the morning, to a largely complete change of consciousness, e.g. by psychedelics (LSD, psilocybin, DMT and Co.).Whether the change is experienced as positive or negative depends on a number of different factors and not least on the user himself. Psychotropic drugs are also considered psychoactive or psychotropic substances - the term alone does not therefore say anything about the legality or illegality of a substance.The most frequently consumed psychoactive/psychotropic substance worldwide is caffeine. Caffeine belongs to the group of stimulants. Cocoa contains theobromine, a substance structurally related to caffeine, which is also a stimulant frequently consumed worldwide.
  • This refers to a form of application or administration of a substance. The substance is placed under the tongue (sub "under", lingua "tongue"). The mucous membrane under the tongue is particularly thin and well supplied with blood, which enables the rapid absorption of substances into the bloodstream.
  • Terpenes and terpenoids are very small molecules, some of which are very potent and can therefore have an effect even in extremely low doses. Terpenes occur in nature in great variety and are not only responsible for the aroma and taste of cannabis. The concentration of different terpenes, the so-called terpene profile, is an essential distinguishing feature of different cannabis flower varieties.Terpenes and cannabinoids can work together in a special form of plant synergy, which is then called the "entourage effect".The most common and well-known terpenes in cannabis include limonene, myrcene, linalool, α-pinene, caryophyllene and humulene.
  • A tincture is an alcoholic extract. According to the European Pharmacopoeia, only ethanol in certain concentrations (usually between 20 and 60%) may be used as a solvent during extraction.
  • Topical application refers to a form of application or administration that takes place locally and is therefore intended to have a localized effect. The classic example of a topical application is an analgesic sports gel that is applied to or near a painful joint to produce its (e.g. additional warming) effect.
  • A vaporizer uses heat to enable the vaporization (vapor = vapor) of active ingredients. To prevent combustion, which produces undesirable and often toxic by-products, only enough heat is generated to vaporize the desired ingredients. Vaporizers are used, among other things, to make active ingredients (active substances) from medicinal plants available, including cannabis. Usually temperatures between 180°C and 210°C are recommended. The boiling point of THC is 157°C, that of CBD is slightly higher (160°C - 180°C). Vaporizers can make the active ingredients of the cannabis plant safely and effectively available. With vaporizers, a distinction must be made between devices for vaporizing dry, mostly plant material and devices for vaporizing so-called "liquids". The latter have become known especially in connection with nicotine as an alternative to smoking cigarettes.
  • As the name suggests, at least to the botanists and latinists among you, this terpene is found in large quantities in pine plants (lat. Pinus) (including pines, firs, spruces and of course pines). But also myrtle, dill and caraway contain high concentrations of myrtle.α pines are associated with mental freshness and clarity. The Japanese custom of "forest bathing" (Shinrin yoku) makes use of this characteristic - practitioners "bathe", so to speak, in the forest air saturated with α pinenes and thus consciously make use of their clarifying effect on the mind.In addition, there are indications of antiphlogistic (anti-inflammatory), bronchodilating and memory supporting effects of α-Pinenen.
Illustration by Thomas Lateur
Illustration by Thomas Lateur
#sleep

10 tips for better sleep with CBD

12/02/2020 9 MIN. READ Katharina Schweigert
12/02/2020 9 MIN. READ Katharina Schweigert

Many people seek restful sleep. It’s understandable! We live in extremely stressful times. That’s no news either! And since CBD - the miracle worker of the cannabis plant - has started to be included in various products and there’s much talk of its sleep-promoting qualities, we think it’s time to clear some things up for you. If you’re wondering whether CBD could help you get better sleep in 2020, you’ve come to the right place. And please, forget any dubious advice you may have seen on the internet about “ideal CBD sleep dosages” or “CBD sleep studies” that promise unbelievable results.

Instead of luring you in with false promises, we want to break down the topic of sleep for you, so that you can understand how to optimise your sleep behaviors. Here it’s not about the classic dosage tips, what amount of CBD promotes sleep, or what sleep experiences our customers have had with our CBD products.

At a glance! Our themes for you:

  1. Recognizing sleep problems - the first step to sleep optimisation
  2. Let yourself be supported
  3. Classic sleeping pills are a no-go!
  4. Know your tools!
  5. CBD for falling asleep?
  6. Coffee junkies, prepare to be disappointed
  7. Sleeping and falling asleep - you can train yourself!
  8. Who’s the boss here?
  9. Document how you “end” your day
  10. Usually, sleep optimisation just means tweaking your “rituals” a bit

1. Recognizing sleep problems - the first step to sleep optimisation

    Before we dive in and give you the tips for adjusting your routine and incorporating CBD for better sleep, we need to mention one important aspect: we’re distinguishing between classic sleep problems and so-called sleep disturbances. Sleep problems generally emerge through stress, worries, overworking or simply an unhealthy lifestyle. If you regularly wake up at night and can’t fall back asleep, or generally struggle to fall asleep and feel rested, that’s medically defined as a sleep disturbance. Insomnia is a classic example of such a sleep disturbance.

    In the latter case, our guide is not going to be the right thing for you. Your best bet is to seek advice from your doctor. And with that, we’ll clear up the first false assumption: yes, CBD could help you combat sleep problems, but if the lack of sleep is caused by medical problems like mental illness or processing trauma, the root of the problem needs to be addressed first. Only then can effective sleep optimisation take place.

    2. Let yourself be supported

      For your ideal bedtime routine, you want to find something that really relaxes you. Luckily, you’ve got options. And we don’t mean alcohol and other stuff that makes you tired but, at the same time, inhibits proper sleep - you know, stuff that leaves you feeling dreadful in the morning. In the winter months, a warm bath can be really helpful. Just make sure you’re in the appropriate setting.

      Our female readers don’t need to be told this; men, listen up. If you want to rest and recover in a warm bath, you’ve got to set up the environment accordingly. It’s all about feeling at ease. For an extra enjoyable bath, you can toss our VAAY Bath Bomb in the tub. The included CBD and terpenes can also help you switch off.

      3. Classic sleeping pills are a no-go!

        Many people reach for conventional sleeping pills or sleeping drops as soon as any sleep problems arise, for example due to stress. We’re not into that. We think the drawbacks simply aren’t worth it. Your body quickly gets used to such substances, which can lead to physical and mental dependence among a bunch of other side effects that should deter you from using them. They’re essentially aids a doctor may prescribe if there are medical reasons for your lack of sleep or inability to fall asleep. But since we’re talking about classic sleep problems here, you may want to consider adopting alternative methods for dealing with them. If you’ve done so, you’ve probably already stumbled upon the question, “Does CBD actually support good sleep?”

        4. Know your tools!

          What exactly happens during sleep disturbance? Simply put, your endogenous cannabinoid system is responsible for your “functioning” properly. If this system is somehow weakened, it has trouble ensuring that your body’s systems keep running smoothly. This is exactly where CBD could help. When talking about classic CBD, we basically mean an external cannabinoid with which you supply your body’s endocannabinoid system.

          It takes on the role of neurotransmitter, in which it interacts with your personal endocannabinoid system and assists it with its tasks, so to speak. Simply put: this is how you can keep your system in balance and also ensure healthy sleeping behavior. Learn more about the endocannabinoid system in our Hemp Wiki article, “Endocannabinoid system: exciting functions and cannabidiol.”

          5. CBD for falling asleep?

            We’re basically talking about the exact opposite of classic sleeping aids. Let’s be real - sleeping pills knock you out. This can help by chronic sleeplessness, but doesn’t address the root of the problem. And we’re not advocating lulling yourself to sleep with THC either. By contrast, cannabinoids, when combined with melatonin, promote sleep and at the same time reduce your anxieties about not being able to fall asleep. With CBD, a combination of various elements comes into play.

            Like we mentioned, cannabinoids can help your body’s own cannabinoid system reharmonize. This can help you long-term to get better and more restful sleep. CBD extracted from hemp, for example, contains terpenes. In short, they can help to calm you down, relax your muscles, and alleviate minor anxieties. At the same time, they speed up the function of your actual cannabinoids. For example, CBD contains terpinolene, which is also a component in sage and rosemary. Want to know more about CBD and terpenes? In our Hemp Wiki, we answer the most important questions regarding terpenes: “What are terpenes? And what do they have to do with CBD?

            What does a CBD dose look like?

            In this guide, we’ve explained how you can optimise your sleep and sleep behavior. Of course, you can go further and try out more of our products. Especially if you’re not in the mood for a bath every night. But what’s the right CBD oil dosage? That depends on the person. There are various CBD sleep studies which present the CBD sleep experiences of test candidates.

            With CBD drops containing melatonin, as with all supplements, you should stick to the dosage instructions. These vary by product and contents. The assumption that more means better doesn’t work here. Ideally, you’d keep the CBD oil under your tongue for 2 minutes before swallowing the drops. The recommended dosage for our VAAY Night Melatonin Drops with Hemp Extract is 10 drops, and should be taken around 30 minutes before bedtime.

            6. Coffee junkies, prepare to be disappointed

              Everything sounds good so far, right? We’re gonna be totally honest with you. If you’re one of those people who drinks liters of coffee a day and pounds back the energy drinks, we’re about to disappoint you. Because if that sounds like you, then even the highest dosage of CBD won’t have an effect on you. CBD is no miracle substance that can bring you back to earth within seconds. CBD can support your sleep, however, if you don’t overstimulate yourself further. It’s important to keep in mind, however, that we’re only talking about a small part of your complete sleep optimisation.

              The right CBD dosage will only take its true effect when combined with other factors. If you’re interested in additional topics like preventing sleep disturbance, better sleep and tools like cannabidiol or melatonin, you’re already on the right path. Now it’s all about using the available resources correctly.

              7. Sleeping and falling asleep - you can train yourself!

                Let’s be honest: jobs and the general pressures of life really challenge your mind and body. When it comes to jump-starting yourself as fast as possible - like using coffee and such to override small energy slumps - we’re masters of making the mind and body function as desired. Luckily, “helpers” exist in masses to support you. Sleep is an aspect that many forget when looking to scale up their performance. Indeed, sleep optimisation is one of the easiest ways to increase your efficiency and bounce back when your stress level rises.

                Clearly, sleep optimisation is nothing obscure or frivolous; it’s a tool that a variety of professional athletes have relied on for years. But how exactly do you become your own personal sleep trainer and reap the maximum benefits of your resting hours?

                8. Who’s the boss here? In 2020, you decide when it’s time to sleep

                  We’ll begin with the basics. Sleep gives your body the opportunity to recuperate. Sounds trivial, but it’s true. Your body relaxes, your motor system is able to switch off for a few hours, and your brain rests in standby mode. These are all essential to living a healthy life. Two nights of low-quality sleep and you’ll already be functioning at a lower efficiency and compromising your health.

                  A simple example: you’re sitting on the couch watching television at night, and you slowly get tired. Your body’s telling you it wants to go to sleep. And that’s exactly where we come in. We want to optimise your sleep in the future. In other words, your body won’t be telling you when to go to sleep anymore; you’ll decide on a fixed time that works for you, and your body will conform to it.

                  9. Study how you “end” your day

                    Like with other physical needs, it’s possible to control your sleep. First, you need to create a mental plan. How do your evenings look? If, on work days you leave the office late, grab a quick snack on the way home, then sink into the couch and eventually knock out there, please keep reading. What exactly is happening here?

                    Your body recognizes your night routine, the way it does your last meal of the day or your switch into standby mode, as a signal that your day is ending. These rituals can be optimised and sensibly combined for an easier time falling asleep and better recuperation while you sleep.

                    10. Usually, sleep optimisation just means tweaking your “rituals” a bit

                      Let’s practice optimisation with the example we just mentioned. Your commute home can’t be avoided, but think about whether you could cover the distance of your commute a bit more comfortably. Why? We’re trying to use this time better, that is more meaningfully, in order to set ourselves up for sleep optimisation, which will in turn ensure good health. Let’s move on to dinner. We’re not trying to moralize here or try to hold you off from delicious snacks. We’re trying to optimise your sleep, not your eating behaviors.

                      Now ask yourself: which evening activities really help you chill out and let your body and mind switch into your personal flight mode? Binge-watching television shows might not be the best choice. You don’t need to completely give up the pleasure of watching TV. Simply set aside a specific window of time for it. As part of your evening routine and to send your body the signal that the day’s over, you can take a short walk around the block.

                      For those who don’t like sports, this is definitely sufficient and not too great a challenge, especially since we got the commute home out of the way. It’s not about incorporating some extensive fitness routine that’ll physically tire you out. Rather, it’s about developing rituals that you can get used to and that can signal to your body, “We’re going to bed soon.” Meditation can also be helpful in calming down your body and mind, soothing any anxiety and working through pain. You can hold a comfortable seating position or simply lay down on your yoga mat. In our blog posts about meditation and relaxation, we show you which paths can lead you to connect with your inner self: Can you feel it! Relax with VAAY.

                      And that’s not all! We’re sure you’ve been able to follow along this far. We’ve switched out our former night routines for elements that have a positive effect on our sleep behaviors and ability to fall asleep. But there’s more. If you want to optimise your sleep, you’ve also got to make some changes in your bedroom. Here are a couple absolute No-Go’s.

                      Don’t try to fall asleep to the sound of the television. If you’re already in this habit, your biggest challenge is going to be weaning yourself off. If falling asleep to complete silence is uncomfortable for you, you can try out some relaxing music or white noise. You can find both for free on various apps for your smartphone.

                      The second important element is to completely get rid of blue light in your bedroom. LED-bulbs are super popular at the moment, but you should still be switching them off at night. Blue light is sleep’s greatest enemy.

                      Last but not least, control the temperature in your bedroom. There are a whole bunch of sleep studies that recommend keeping the room around 17-19°; in any case, it shouldn’t be any higher. Implement these elements and you’ll have customised the virtually perfect night routine for yourself.

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