May 16, 2025
By Rebecca Abraham RN
Rebecca is a registered nurse and the founder of Plesio Health, a clinical platform for holistic care that prioritizes natural therapies, lifestyle medicine, and personalized solutions for prevention and symptom management. An international speaker and educator in cannabis science and nursing innovation, Rebecca is on a mission to bring health and care back into healthcare, making it work better for clinicians and patients alike.
Do you often find yourself awake at night, counting sheep way past your bedtime? It's a common frustration, and the good news is that often, the solution lies in establishing a consistent evening routine.
When I work with patients who are having trouble with sleep, I always start by asking them to describe their nighttime or bedtime routines. More often than not, I identify two problems: a lack of a consistent routine and/or the use of technology and screens right before bed, and even in bed.
Did you know that having a bedtime routine ritual is an essential, but often overlooked, component of sleep quality? And all it takes is a slight change to your Evening routine! If you find yourself consistently wondering, "how can I fix my sleeping schedule?", consider the power of a deliberate wind-down. When patients start to build a consistent or even semi-consistent routine, they find it easier to fall asleep.
Shocking as it may seem, historical documents show that Americans in the 1920s had better sleep quality than we do today. This is in part due to the fact they had less artificial light, which aligns humans to their natural circadian rhythms. In addition, our grandparents and great-grandparents typically had a wind-down ritual. After suppertime, people would wash up with a warm bath, change into a comfortable nightgown, and then go to their living room, to gather around the radio for a nightly show. This was often accompanied by a cup of chamomile tea, homemade lavender sachets from the garden, and - yes - even cannabis from the local drugstore, which they purchased over-the-counter next to the soda fountain and penny candies. If you think CBN, THC, and CBD are exclusive to the modern era, think again! CBN was actually discovered in 1896, well before THC and CBD. Cannabis was a frequently used and popular nightcap for a variety of reasons from 1850 until the early 20th century. CBN is created from THC aging (degrading), so old-fashioned drug stores offered CBN-rich products, even if it wasn’t labeled.
Recently, I had a patient who decided to work with us before trying pharmaceutical sleep aids. They couldn’t sleep even with a routine, and they were using several supplements with no results. Part of their routine was attempting to fall asleep with the television on in their bedroom, and they would concurrently work on their computer until they felt their eyes get heavy. The culprit here, preventing them from falling asleep and even staying asleep, was the light and stimulation from the screen.
You can return to pre-LED era sleep quality with just a few updates to a classic ritual. When you’re done with work (ideally before the sun sets), turn off all screens to prevent blue light stimulation. Take advantage of the overlooked luxury of modern plumbing (by that, I mean having hot water on demand!) and treat yourself to a relaxing bath. Be sure to grab a large glass of water for hydration and perhaps consider a cbn tincture or cbn gummies for relaxation. Many find that cbn gummies for sleep can be a helpful addition to their nighttime routine. Once you finish washing up and putting on cozy jammies, start settling down and listen to an episode of your favorite, relaxing podcast (our generation’s modern-day radio show) while your product takes effect. So if you’ve been trying to crack the sleep code and figure out, once and for all, how to fall asleep fast, know that creating this calming environment is key.
Keeping alive that tradition of cannabis plus chamomile tea and a lavender sachet, Camino brings an all-in-one solution that modernizes three nighttime relaxation rituals of the past into one product for a cozy and relaxing evening. Combining chamomile and lavender extracts in a nighttime gummy like Camino Midnight Blueberry provides support for a calming, mind-unwinding night.
By the time you finish your bath and put on your pajamas, with the perfectly timed onset of 45 to 90 minutes, your mind will be ready to drift and open to enjoying life’s simple pleasures: moonlight, a soft breeze, and the stillness of the night. You can sleep soundly in today’s modern era with a simple ritual that’s been around for over 100 years, now in a delicious, lab tested, and precise product.