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Alright, champ. You’re in the ring, and tonight’s opponent? It’s the bullies that mess with your sleep. They sneak in when the lights go out, and if you're not ready, they'll knock you down, leaving you groggy and off your game.
But here’s the thing — you’ve got the power to take these sleep bullies out, one by one. The key to better sleep is identifying and addressing the obstacles that are keeping you from resting well. So let’s break it down and give you the tools you need to deliver a knockout punch to your sleep bullies. It’s time to reclaim your sleep!
Poor sleep isn’t just about feeling tired — it affects your mood, focus, and can slow progress in all areas of life. It’s also really bad for your health. Good sleep isn’t optional, it’s essential.
The consequences of poor sleep can be serious, both short and long-term. They include irritability, impaired cognitive and physical performance, higher chance of illness, slower metabolism, and even increased risk of chronic disease. When you’re sleep-deprived, it’s like trying to fight with one arm tied behind your back.
Recognizing the impacts of suboptimal sleep is the first step toward prioritizing your sleep health. The next step is figuring out what to do about it. The good news? You have the power to overcome the barriers to better sleep. It’s time for some sleep troubleshooting.
Sleep bullies come in all shapes and sizes. They’re the sneaky little habits and hidden culprits that ruin your rest. Let’s call them out, line them up, and knock ‘em down. These sleep bullies are holding you back, but we’ve got a game plan to take them on.
Below, you will find tips on how to conquer your sleep bullies through natural means. Tips range from"jabs", small and accessible ways to get ahead, as well as"TKOs", which are ways to totally knock out your sleep bully.
Now, while we can’t guarantee every issue impacting your sleep will be completely knocked out, our goal is to provide helpful tips that can make a big difference. By tackling these bullies one by one, you’re moving closer to the restful nights you deserve.
Tackle anxiety and racing thoughts
First up — racing thoughts. We’ve all been there… you’re ready to sleep, but your mind decides it’s time to run through every worry, task, and “what if” scenario. Anxiety keeps you in that corner, stuck in fight-or-flight mode, and your body can’t relax enough to fall into a deep, restful sleep. Here’s what you can do about it:
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Reach for cannabinoid support. Use Polite’s Ease Your Mind during the day and Rest Well at night. These formulas contain kava, which is known for its calming properties. Both options can lift your mental spirits and break the cycle of stress and anxiety, allowing you the peaceful rest you crave. |
Regularly share your worries and needs with others. Express your thoughts with a close friend, partner, or loved one. When we express ourselves, we are able to release stress and what’s been heavy on our mind. |
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Engage in nervous system calming activities. Practice yoga, breathing, or stretching to calm your nervous system — either during the day or before bed. |
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Bathe, clean, and soothe. Take a warm bath before bed to bring calm to your body. Pro tip: Use Polite Hemp topicals after your bath to aid in full-body relaxation. |
Connect with counseling. If you’ve tried the above and anxiety is taking a stronger hold, consider seeking professional support from a counselor or therapist to knock out the root causes of deeper anxieties or intrusive thoughts. |
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Practice journaling. Record your thoughts and recap the day before bed each night. This allows you to get your thoughts out of your head and onto paper. |
Find sustainable pain-management strategies
Sometimes, it’s physical pain that’s keeping you from getting those full eight hours of sleep. Whether pain is due to muscle soreness or chronic discomfort, this bully is relentless. And let’s be real — pain is complex, and we don’t expect to solve it all here. Some battles may take more time, and that’s okay. The goal is to equip you with tools to gradually address the issue and improve your sleep, helping your body feel as comfortable as possible.
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Relief through cannabinoids and herbs. Reach for Polite’s Relief Aid as needed to ease pain and soothe discomfort. Think proactive: Take cannabinoids preventatively in the morning before the pain sets in. Pair with Rest Well in the evenings for deeper sleep that supports your body’s natural recovery. This regimen offers a proactive approach to managing pain and minimizing flare-ups. |
Get ahead of your pain. Using Polite oil drops and topicals preventatively can be a powerful approach to staying ahead of your pain. By applying products before discomfort sets in, or as soon as you feel the first signs of agitation, you can begin addressing the pain before it escalates. Once pain reaches a flare-up, it can be challenging to get it back under control, and so incorporating cannabinoids into your regular wellness routine can keep pain episodes at bay. Think of it as proactive care that supports a smoother, more comfortable daily experience. |
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Topical pain relief. For localized pain relief, utilize Polite’s Warming Relief topical to reduce burdens and physically relax the body. This formula’s analgesic properties allow you to calm inflammation and enter a relaxed state. |
Pain management therapies. Consider traditional and holistic approaches to pain management that can help you address the root cause of your pain. These therapies might include physical therapy, acupuncture, chiropractic care, stretching, massage, or intentional cold water exposure. |
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Herbal teas. Try sipping chamomile, valerian root, or lavender teas before bed. These herbs are known to relax the body and promote sleep. Add Polite Oil Drops to your tea for extra herbal power. |
Regular movement and exercise. Low-impact activities like swimming, walking, or yoga can reduce chronic pain and promote better sleep. Aim for daily movement, if possible, but avoid strenuous exercise close to bedtime as this can prevent the onset of sleep. |
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Mindfulness practices. Mindfulness techniques, including guided meditations, can shift your focus away from the pain and onto relaxation. Apps like Calm, Headspace, or Insight Timer offer sleep-specific meditations that can soothe thoughts of pain and prepare you for sleep. |
Seek professional pain management. Connect with a healthcare provider to explore effective pain relief strategies tailored to you. While completely eliminating pain may not always be possible, a well-rounded approach and the right support can make a significant difference. Over time, you can create a routine that helps manage pain, improve your sleep, and enhance your overall quality of life. |
Cut back on the caffeine that’s creeping into your sleep
Caffeine seems like a friendly pick-me-up during the day, but it’s a double agent when it comes to your sleep. That late-afternoon coffee? It’s sabotaging your rest. Here are some tips for reducing your caffeine intake and reclaiming your sleep.
These days, people are discovering new ways to energize their mornings with caffeine-free options like herbs, cannabinoids, functional mushrooms, and coffee alternatives.
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Power up naturally with Polite's Oil Drop formulas. Reduce caffeine intake and fuel your day with CBD and CBG for steady, sustainable energy — without the afternoon crash. More and more, people are turning to natural alternatives over the usual coffee routine. |
Complete caffeine elimination. Cut out all caffeinated beverages, including coffee and energy drinks you may have previously relied on. This gives your body — and your relationship with caffeine — a chance to reset. Try this caffeine detox for one month and track its impact on your sleep. Throughout the process, pay attention to your body's response, including any changes in mood or potential withdrawal symptoms from this shift. |
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Consider tea over coffee. Caffeinated teas, such as black or green tea, tend to have a gentler caffeine profile than coffee. You can also select herbal teas without caffeine. |
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Explore other coffee alternatives. Try new coffee alternatives that have milder caffeine content, such as mushroom elixirs, matcha, green powders, hot lemon water, and more. |
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Set caffeine boundaries. Gradually reduce your caffeine intake by limiting the number of caffeinated drinks you consume each day or by restricting caffeinated drinks to the morning hours. You might consider giving yourself a "caffeine curfew"; ie: no coffee or caffeinated drinks after 12PM. The earlier you cut it off, the better your sleep will be. |
Reduce the booze faking out your sleep gauge
Alcohol might seem like an enticing nightcap to help you unwind, but it’s sneakily wrecking your sleep. Alcohol disrupts your sleep cycle and leaves you drowsy in the morning. Even when you drift off to bed for 8 hours of sleep after a nightcap, the quality of your sleep is poor;high amounts of alcohol can decrease sleep quality by nearly 40%.
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Enjoy alcohol alternatives. Alternate alcoholic drinks with mocktails or increasingly available NA (non-alcoholic) drinks, which range from beers to champagnes and more. |
Monitor your REM sleep. Using a sleep tracking device, you can monitor your REM sleep scores over time. With this data behind you, you can make informed decisions about your alcohol consumption and take necessary steps to protect your sleep. |
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Limit alcohol to specific days. Choose to drink only on certain nights of the week, like weekends, or reserve alcohol for special occasions, such as holidays or celebrations. |
Cut out alcohol completely. If you’re ready to stop drinking alcohol for good, this is a powerful step for your sleep and overall health. This approach will support better sleep quality, restore your REM sleep, and may even alleviate symptoms like snoring, sleep apnea, or restless legs. |
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Create alcohol limits. Limit your alcohol intake to 1-3 drinks per sitting. Higher alcohol volume will have a greater impact on your sleep cycle. |
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Meet for happy hour instead of a nightcap. If possible, allow at least 3-4 hours between your last drink and the time you go to bed. A late drink might feel relaxing, but the earlier you stop, the less it will impact your sleep. |
Seek support from your network and a professional. Eliminating alcohol can be tough, especially if quitting has been a challenge for you before. If that’s the case, don’t hesitate to reach out for support — whether from friends, family, or a healthcare professional. Receiving guidance can make the process more manageable and set you up for long-term success. |
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Stay hydrated. Drink water during and after alcohol consumption to help flush the alcohol out of your body. |
Tone down THC to protect your REM sleep
For those who enjoy THC, here’s the deal: it may be able to help you fall asleep faster, but over time,it messes with your REM sleep. REM sleep is where the magic happens for dreams, memory consolidation, and emotional processing. Have you noticed that regular high-THC use can limit your dreams? Take control of your sleep using some of the tips below.
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Reach for CBN over THC. Utilize cannabinoids that can actually improve your sleep, including CBN, over THC. Polite's Rest Well Oil Drops offer an accessible way to incorporate CBN into your nighttime routine. This allows you to experience deeper sleep with fewer interruptions so you can wake up feeling refreshed and improve your overall well-being. |
Take a T-break (tolerance break) from THC. Even 48 hours without THC can adjust your body’s endocannabinoid levels and balance sleep rhythms. After a month off, your endocannabinoid system is almost fully reset and your sleep quality will skyrocket. |
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Diversify cannabinoid intake. Rather than always choosing THC, reach for full-spectrum products that include high ratios of CBD and CBG. This can reset and balance your cannabinoid diet. Polite Oil Drops are a great compliment to any cannabinoid regimen and help you incorporate more CBD, CBG, and other minor cannabinoids into the mix. |
Sleep tracking. Use a sleep tracking device to monitor your REM sleep over time. This information allows you to understand the quality of your REM sleep and how your THC habits are influencing this aspect of your health. |
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Tone down THC at night. Switch to lower THC options as you transition into the evening hours to lessen the impact of THC on your sleep. |
Reduce or eliminate THC use. Consider cutting back on THC to improve your sleep. If you feel it’s time for a total reset, you can stop using THC completely. Alternatively, you may choose a more flexible approach, using it only for social occasions or special moments. The choice is yours — just be sure to prioritize your body’s need for quality rest. Keep in mind, full-spectrum products with trace amounts of THC are unlikely to disrupt your sleep, as the levels are generally too low to have an adverse effect. |
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Decrease frequency of use. Gradually cut down on the number of days you use THC, giving your body time to reset and improve its natural sleep patterns. |
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Incorporate mindfulness and relaxation techniques. Practice mindfulness, meditation, or breathwork before bed to promote relaxation and natural bliss without the need for THC. |
Consider professional support. If you're finding it difficult to reduce THC, consult with a wellness coach, sleep specialist, doctor, or therapist who specializes in cannabis use so you can develop personalized strategies to change your habits and improve your sleep. |
Temper blue light and electronics exposure
That sneaky blue light from your phone and other screens is tricking your body into thinking it’s still daytime when you’re scrolling your phone at night. When your sleep cycle is confused, your body struggles to wind down and produce the melatonin you need to get to sleep. Leverage some of these tips to temper your exposure to electronics and blue light.
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Set screen time limits. Start by putting your phone away at least one hour before bed to allow your body to transition into sleep mode. |
Commit to a “no screens after dark” boundary. After the sun goes down, replace screens and electronics with calming activities like reading or listening to music and you’ll notice how much easier it is to fall asleep. |
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Take measures to reduce blue light exposure. Use low light or red light sources around your house after-hours. You can also limit blue light from electronics by downloading a blue light reducing app, using your phone's Night Shift mode, or purchasing blue light filters for your desktop computer and other devices. |
Keep your phone out of your bedroom at night. Reduce sleep distractions (such as phone scrolling) and blue light exposure by removing your phone from your sleep environment entirely. If you use your phone as an alarm, this step might include purchasing a standard alarm clock so you can still wake up in time for your important commitments. |
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Wear blue blocking glasses. You can purchase blue blocking glasses to wear in the evenings, particularly when using your computer or phone. You can also request that blue blocking lenses be added to your prescription glasses. |
Get the sunlight you need
This sleep bully relates to not getting enough sunlight during your days. The Daylight Dodger likely has familiar accomplices, such as shorter days during the winter or long work hours. These factors snatch your ability to get enough natural sunlight during waking hours, which leads to your circadian rhythm and sleep cycles getting out of sync.
Natural sunlight is crucial for regulating sleep cycles because it helps to produce Vitamin D, which is required for sleep regulation in the brain. Adeficiency in Vitamin D can lead to sleep disorders, shorter sleep duration, and increased nighttime awakenings. In particular, exposure to early morning light is supportive for healthy sleep patterns. The optic nerve in your eyes detects the presence of morning light,triggering a cascade of hormone releases that help you wake up and activate for the day ahead.
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Start your day with morning light. Spend 5-10 minutes outside or near an open window shortly after waking. This exposure to natural light, specifically the light early in the day, helps regulate your internal clock and supports melatonin production at night. Keep in mind—this is about exposure to the morning light, not staring directly at the sun. |
Bike or walk instead of driving. Whenever possible, opt to bike or walk to work and other places you visit in order to increase time spent outdoors. |
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Eat breakfast or sip your morning drink outside. Combine your morning routine with natural light exposure by having breakfast outdoors or near an open window. If possible, get sun on your skin for enhanced Vitamin D production. |
Engage in outdoor hobbies. Participation in outdoor hobbies like gardening, hiking, or jogging enables you to soak up more sunlight while enjoying these recreational activities. |
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Light lamp therapy. Consider using light therapy lamps to mimic sunlight and keep your body's rhythms in sync. Note that this will not be as powerful as natural sunlight, and yet light lamps can still reduce the symptoms of poor sleep. This option is particularly useful for people who live in colder, darker climates or work the nightshift and are not able to view sunlight during the day. |
Vitamin D check. Work with your provider to get a blood test that assesses your Vitamin D levels. This information can help you determine whether you need more sunlight or possibly even supplementation. Be aware this test isn’t always covered by insurance, but it can be a helpful step forward toward better sleep and overall wellness. |
Make time for movement in order to expend energy
Sitting all day? Lack of movement is a major sleep disruptor. When you’re not burning off enough energy during the day, your body isn’t prepared for rest, which leaves you tossing and turning all night. To counter this, get your body moving so a sedentary lifestyle doesn't steal your sleep away.
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Incorporate bite-sized movements into your day. Start with small, manageable bursts of movement. For example, this might look like making time for a 10-minute walk on your lunch break, taking the stairs more often than not, or stretching throughout the day to keep your body active. |
Move your body every day. Whether it’s hitting the gym, practicing yoga, running, or taking long outdoor walks, daily movement will help you defeat this sleep bully and promote deeper rest at night. |
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Identify feel-good movements you enjoy doing. Find activities that include movement and also bring you joy. Explore feel-good exercise options like dancing, yoga, swimming, or walks with friends. The more you like something, the more likely you are to incorporate it into your regular routine. |
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Attend regular exercise classes. Join exercise classes or programs that encourage accountability and routine movement. Movement can be even more fun in community! |
Don’t let late night eats get in the way of your sleep
Lurking in the late-night shadows of your kitchen, the Munchies Monster strikes when your willpower is low and your cravings are high. He whispers sweet nothings about that leftover pizza, convinces you that a bowl of cereal will help you relax, and insists that a midnight snack is the key to sweet dreams. But don’t be fooled — this sleep bully doesn’t want to help you rest. He wants to keep you tossing, turning, and waking up groggy.
Eating too close to bedtime can disrupt your sleep by keeping your body focused on digestion rather than rest.A study onfood intake and sleep patterns in healthy individualsfound that eating late at night is linked to lighter, lower-quality sleep. Additionally, eating right before bed can increase the risk of acid reflux, as lying down after a meal allows stomach acid to rise into the esophagus, causing discomfort that disrupts sleep. Finally, some people find that late-night eating leads to more frequent nightmares.
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Close the kitchen early.Set a "kitchen curfew" at least 2-3 hours before bed to allow your body time to digest before sleeping. This might look like having a definitive eating boundary with yourself, ie: "I stop eating after 8:00PM". |
Resist junk food and keep meals highly nutritious. Having a balanced dinner, complete with proteins and fiber, can help prevent hunger pangs later in the evening. |
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Hydrate instead of eating. Often, late-night cravings are actually signs of thirst. Drink a glass of water or herbal tea to see if that satisfies your urge to snack. Resist beverages that will spike your blood sugar as this can prevent the onset of sleep. |
Replace TV time and/or late night eating with soothing nighttime activities. Rather than watching TV at night, which can be conducive to eating late into the night, replace this habit with activities that soothe your nervous system before bed, such as gentle yoga, reading, journaling, painting, crafting, and more. |
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Avoid THC at night. THC can increase hunger for many people, making it harder to resist late-night snacking. Stick with cannabinoids like CBD, CBN and CBG in the evening and limit THC to reduce potential sleep disruptions. Polite's bedtime gummies are a great THC-Free option. |
Address emotional triggers. For many, late-night eating is driven by emotions rather than hunger. Take time to explore what feelings or underlying causes may be influencing this habit—whether on your own or with the support of a therapist. Bringing awareness to your emotions in the evening can be a powerful tool. Even something as simple as naming your emotion out loud before reaching for a snack can help shift your response. |
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Brush your teeth. A fresh, minty mouth can act as a signal that the eating window is closed for the night. |
At the end of the day, you’ve got a roster of sleep bullies standing between you and the quality rest you deserve. But with the right jabs and knockouts—cutting back on screen time, adjusting your THC, caffeine, snacking, and alcohol habits, using cannabinoids for stress and pain management, and getting more movement and sunlight—you’ve got the power to stay in control of your sleep game.
We understand that not every issue can be solved overnight, and some bullies might need more than one round to knock out completely. That’s okay! The goal here is progress, not perfection. Each small change is like landing a punch, getting you closer to that K.O. Over time, the small wins add up to massive gains in how you feel, think, and perform. So get out there, identify your sleep bullies, and knock them out. Polite is here in your corner to support you all the way to victory!
If you're dealing with multiple sleep bullies or need extra support to fall asleep and stay asleep, Polite Hemp’s Rest Well Oil Drops and nighttime Gummies are here to help. These products are your go-to for winding down, calming your mind and body, and catching deeper, more restorative sleep. Wake up refreshed and ready to tackle the day, every day. Your sleep bullies won’t know what hit them!
To explore natural support for better rest visit: www.staypolitehemp.com
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